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
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!
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