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Program 5 - Flow Running PDF

This document provides instructions for flow running while breathing properly. It explains that flow running requires experience and recommends flow walking for beginners. Runners should listen to their body and determine their own duration and intensity based on fitness levels. The document then provides detailed instructions on proper breathing techniques for both regular and advanced flow running. It introduces the concept of three gears for intensity, with the goal of training to stay in Gear 1 (breathing in flow) for as long as possible before accessing Gears 2 and 3 to push limits while recovering back to Gear 1.

Uploaded by

Kevin
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© © All Rights Reserved
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Available Formats
Download as PDF, TXT or read online on Scribd

Topics covered

  • red light,
  • seven checkpoints,
  • interval training,
  • three gears,
  • running health,
  • internal signs,
  • gear transitions,
  • optimal skill-based state,
  • performance enhancement,
  • task focus
111 views3 pages

Program 5 - Flow Running PDF

This document provides instructions for flow running while breathing properly. It explains that flow running requires experience and recommends flow walking for beginners. Runners should listen to their body and determine their own duration and intensity based on fitness levels. The document then provides detailed instructions on proper breathing techniques for both regular and advanced flow running. It introduces the concept of three gears for intensity, with the goal of training to stay in Gear 1 (breathing in flow) for as long as possible before accessing Gears 2 and 3 to push limits while recovering back to Gear 1.

Uploaded by

Kevin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Topics covered

  • red light,
  • seven checkpoints,
  • interval training,
  • three gears,
  • running health,
  • internal signs,
  • gear transitions,
  • optimal skill-based state,
  • performance enhancement,
  • task focus

PROGRAM 5: FLOW RUNNING

Flow running while breathing in flow is designed for experienced runners. If you are not a regular
runner, please continue with flow walking until you sense you are ready for flow running. The duration
of your jog or run is determined by your fitness levels. Please keep in mind that you are learning a new
way to breathe while running, so pay attention to your internal signs, especially during advanced flow
running.

Record with a tick in the box...days completed.

Mon Tues Wed Thurs Fri Sat Sun

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6
FLOW RUNNING: Use the seven checkpoints of breathing in flow:
Duration: 20 minutes +

1. Keep your mouth closed.


2. Breathe in through the nose and out through the nose. The focus is on your nostrils.
3. Use your diaphragm without tension.
4. Use the pendulum principle on the transition of in-breath and out-breath, so there is no stop,
only a smooth transition like the movement of a pendulum.
5. Ensure you have full body breathing awareness.
6. Tune into your rhythm.
7. Use three gears when needed.

ADVANCED FLOW RUNNING: Use the seven checkpoints of breathing in flow:


Duration: 20 minutes +

1. Keep your mouth TAPED UP.


2. Breathe in through the nose and out through the nose. The focus is on your nostrils.
3. Use your diaphragm without tension.
4. Use the pendulum principle on the transition of in-breath and out-breath, so there is no stop,
only a smooth transition like the movement of a pendulum.
5. Ensure you have full body breathing awareness.
6. Tune into your rhythm.
THE THREE GEARS

When the intensity of the task pushes you out of breathing in flow, you will need to access the three
gears. Flow is an optimal skill-based state, where you focus and pay attention to your task until it is at its
optimal level. When you become tired, or are on the brink of fatigue, your focus and attention lowers.
It’s in this point that skill levels also diminish, opening you up to a greater potential risk.

If you are training to improve your breathing for your sport, you will and must go into the second and
third gears to help your body improve its familiarity with these states. However, your ability to recover
back into breathing in flow is critical for optimal success. For example, a boxer who has his opponent on
the ropes will most likely push out of nasal breathing to finish the fight. A last-minute flurry of punches…
ding, ding… but if the bell rings and he didn’t manage to finish the fight, then he must quickly recover
back to nasal breathing for the next round.

Standard interval training which you will have seen before is where people will run for an intensive
period of time, then walk to recover. There is where Gear 2 and 3 are most common. However, the
purpose of this book and training is to get you into the flow state while optimally improving your blood
oxygen flow, CO2 tolerance, health, etc. Therefore, we are looking to increase your familiarity and
ability to maintain breathing in flow (Gear 1) while at rest and under pressure, using Gear 2 and 3 as
your indication that you've pushed out of flow.

Gear 1: Breathing in flow. GREEN LIGHT


Gear 2: Nose to mouth. AMBER LIGHT
Gear 3: Mouth to mouth. RED LIGHT

If you fall into Gear 2 or 3, your job is to calmly, effectively flow back into Gear 1 – the green light of
flow. :)

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