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Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

Hi there, I'm Suzy!

Hi there, I'm Suzy!

I uplift other women in the areas of running, lifting, and motherhood and create community for servant leadership.

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lifting

Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

How to Breathe while Running and Lifting

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This encore episode of Run Liftt Mom is about how to breathe while running and lifting with Dr. Nora Wagner of Physio Links.

Pssst- rather read and want a transcript of the show? You can find it right here in a PDF.

Who is Dr. Nora?

Nora Wagner is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. She has a dual practice for both physical therapy and strength and conditioning called Physio Links

Why strength? She loves it! Dr Nora is a passionate health and fitness enthusiast with a profound love of weightlifting. She was a former competitive olympic weightlifter with USAW and transitioned to a coach where I have brought many athletes to the national platform. She has  years of experience as both a crossfit coach and an olympic weightlifting coach. 

She’s been featured in WebMD, on tv and radio, and her friends jokingly call her the Kelly STarrett of the midwest. I brought her on to discuss something you probably haven’t thought of as related to sport: BREATHING.

That’s right this entire episode is about the role your diaphragm plays in running & lifting. 

Show Notes

2:00 who are you? 3:00 how do you treat chronic pain & injury with breathing? 4:30 on different breathing styles 6:00 the diaphragm’s role in sport 8:00 example of outcomes with volleyball player who ran in off season 9:00 difference in lifting and breathe while running

10:00 diaphragm is more than just a ‘breathing’ muscle 12:30 breathing patterns paired incorrectly with activity or sport of choice can lead to chronic injury. 16:30 Ryan Hall’s transformation from Olympian runner to weightlifter 18:00 how the abdominal muscles are so much more than just trophy muscles to display and how to breathe while running and lifting, breathing technique 19:00 body positioning can be a powerful tool help reduce stress and anxiety

Breathing Techniques discussed

Best done before AND after a workout for 5-10 minutes:

  • Lying on your back, feet supported so the hips and knees are at 90 degrees
  • You can have a pillow under your head if you need to but try to do this on a firm surface
  • Direct your eye gaze towards your knees and turn the palms down to the floor
  • Breath in through the nose guiding your breath to your belly
Click the photo for the breathing exercise Dr. Nora describes in the show
Click the photo to see a video of this breathing exercise

The second is a progression into “upright posturing”.

  • Hands are turned in toward each other and the arms are soft, not accepting a ton of weight
  • Eye gaze is directed downwards in a neutral spine
  • Inhale through the nose with emphasis on the belly
  • LET IT ALL HANG OUT! Sucking in your gut is what likely got you here in the first place….insert not so subtle nod to Light n Tight leggings. Sorry. Had to.

What’s next for Physio Links?

The name of the practice “Physio Links” stems from the idea that the body is a multi-system unit. Dr. Nora takes into consideration every system it has to find the “missing” link for better mobility and function.

Most of her work involves a deeper look into the cardiopulmonary system and it’s role in everyday life. 

She is currently designing a ‘breathing curriculum’ course to help kids manage stress and anxiety using breathing techniques, body positioning and mindfulness as well as a “ADHD playbook’ where she apply principles of Strength and Conditioning with kids who struggle with ADHD for optimal regulation and success strategies.

Keep an eye on the woman, jokingly referred to as the female Kelly Starrett (Author of Becoming a Supple Leopard, a book referenced in show) in her community!

Connect with the Physio Links community

Bookmark this: Physio Links website

Instagram: Physio Links

Support Run Lift Mom podcast

The podcast episode associated with this post is made possible by your support of my own training offering and the following partners:

Red H Nutrition – use RUNLIFTMOM to save 20% on anything

Aloette – aloe vera based skincare and cosmetics

Factor meal delivery service – use FACTOR2020 for $25 off your first week 

Sarah Marie Designs – use RUNLIFTMOM to save 10%

Instacart– get a free trial and save yourself some time!

Fabletics: 2 for $24 bottoms to start (I like the Motion365 blend for performance)

Let’s hang out!

Click on a square below to see the Instagram post.

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