Set Higher Standards by Ravi

Ramblings from a 30-something ultra-marathoning yogi with a day job.

5 Simple Tips For SuperHuman Endurance

with 21 comments

I’ve been fascinated with the study of endurance for years. I am always amazed at people who are able to endure and outlast more than anyone else.

In the case of endurance, the best study is through direct personal experience. In my own experiences of pushing my edge –  whether through racing Ironman Triathlons, cycling 200+ miles in a day or swimming across Puget Sound – I’ve discovered more about my self than through anything else.

By enduring, I’ve also stumbled across a few techniques that anyone – regardless of physical ability – can apply to significantly increase endurance.

One word of warning though: the tips I’m going to provide are incredibly simple, but applying them will consistently in your life will not come easy, at least not at first.Yes, they are easy to grasp and put in practice, but tough to stick with. However, at the end of the day, I think you will find that the benefits will come once you push through the initial difficulties.

So what are the 5 simple tips for superhuman endurance? Here they are:

    1. Breath through your nose
    2. Adopt a slower carb diet
    3. Slow down
    4. Reduce stimulants
    5. Cultivate presence


1. Breath Through Your Nose

The single daily practice of nasal breathing has had a greater impact on my overall well-being than any other single technique. The ancient yogis have known this for years, and have developed an entire study to the science of pranayama to gain mastery over the breath.

It is also the most simple thing to do, and unless you have a severely blocked nasal passage, it open to anyone to apply right away. Mastering the full technique of nasal breathing while training, however, takes much more practice.

Babies are natural nose breathers. While eating, playing and sleeping they go about their businesses breathing effortlessly through their nose That means you were at one time as well! Chances are though, that you now spend much of your waking (and perhaps sleeping) hours sucking in air through your mouth and not using your lungs effectively.

Why is this so critical? Consider a few facts. First of all, the body was built to nose breath. The nasal passages act as turbines, that not only cleans and moisten air (important for healthy immune support) but also create a vortex as you breath that helps air to travel down further into the lungs. While most of us limit our breathing to the upper portions of our lungs, it is the bottom of our lungs that contain the most capillaries for exchange of oxygen into the blood and waste out of the blood. More oxygen and less waste = a cleaner body that is able to do more aerobic work.

Furthermore, mouth breathing is linked to the fight or flight response system of the body. When you breath through your mouth, you are engaging the nervous system in a manner that stimulates more stress and heart activity (raising of heart rate), whether you are being chases by a lion or not! On the other hand, nasal breathing has a cooling and calming effect on the body. While nose breathing and exercising (after you have conditioned yourself to do so) you will be able to train at a similar intensity but at a significantly lower heart rate.

The more oxygen you can get into your bloodstream, the more toxins you can remove and the more calm you keep your nerves – this will all help you to endure more, with less effort.

Many other benefits exist, as I have written about in my previous post on nasal breathing. Take a look, and start making it a point to breath through your nose NOW. Start applying the technique throughout your day – especially in light exercise like walking around or up stairs – and eventually start applying it to your exercise routine as well.

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2. Adopt a Slower Carb Diet

Note that I did not say “Low Carb Diet,” as a vegan and endurance athlete, that would be incredibly unwise. Furthermore, there is plenty of research that indicates a moderate amount of carbs are actually beneficial for health.

By Slower Carb  I am referring to a diet that is structured around plenty of whole grains and fresh vegetables and a reasonable amount of fruits. The important is to eliminate completely any white starches or sugars from your diet. This includes white rice (go for wild or brown rice instead), white bread (stick to whole grain bread), pastas, sodas, juices and any other refined carbohydrate source.

Typically, “Slow Carb” diets also limit fruit intake, but this is not something condone. I think fruits (in moderation) are superb foods and important for overall health. Slow Carb dieters are also fans of animal proteins, which of course I am strongly against……for many reasons. Overall however, the point is to eat foods that are low-glycemic (i.e. don’t cause a big spike in your blood sugar) and in their natural/whole food state where possible. This is the key.

Perhaps the greatest abusers of refined carb sources are endurance athletes! Eating lots of rice, pastas and energy drinks while training a lot might be OK for a while, but ultimately (especially in the off-season or when you are done racing) your body will revolt. The pounds will pack on and in some cases you might be left with lingering health issues (especially in old age).

I remember a dramatic example from my high school cross-country team, where one of our star runners was famous for drinking at least 1 x 3 liter of Coca Cola every day (sometimes 2 x 3 liters on the weekends)! Half-way through our junior year, he hit a wall. He was running in a race and had to stop…he could barely finish. He went from the rising star of the team to almost not finishing the 3.1 mile race. What happened? The overload of sugar eventually caused his body to force him to stop running. He had chronic fatigue that lasted for weeks. Eventually…he got of the Coke and was able to run again. It was a hard and slow slog.

By sticking to slower-burning sources of fuel – primarily from whole grains and veggies – you’ll avoid the ups and downs that come with eating processed foods. While training, you’ll find that your energy will be more stable, and your recovery will also improve. I just finished reading a great book, Ultra-Marathon Man by Dean Karnazes….where he is a proponent of Slow Carbs. Dean frequently runs 100+ mile ultras and has run >200 miles at one time on several occasions….I think he knows a thing or two about endurance :) . Check out his book, especially the epilogue where he discusses the details of his dietary habits.

3. Slow Down

We always like to move so fast. Rush to work, rush home. Work out quickly so we work up and sweat and can go rush back home to quickly eat dinner and then crash on the sofa. Training quickly is good if it is done deliberately quickly for a specific purpose. The problem is that when we rush we also run the risk of burning our selves out before we reach our true potential.

I experienced this first hand in high school, with races (be it running or swimming, both sports I competed in) limited to fairly modest distances. I really struggled to be competitive. I saw my peers running or swimming circles around me, even though I put in a good effort. It wasn’t until I moved on to college and started training for longer distance triathlons (with swims over 1 mile, and runs 10K and longer) that I started to see more potential. It wasn’t just the distance that was the issue, my training was done way to fast. Most workouts I would be pushing my body at 80% of my max heart rate….day after day. I wasn’t training my aerobic endurance engine by training in this way.

Every body is built differently, but I believe that we all would be well-served to take more time to train our selves to operate at a lower intensity for longer periods of time. This applies to any sport, be it running, swimming, tennis, hiking, skiing…or even yoga (yes I know…yoga is not a sport, but you know what I mean!). For running, try running at 30 seconds to even a minute slower than normal but go 20% longer than normal. Try to keep your heart rate relatively low (at most 60% of your max, if you track that), even if that means slowing down. If you are up for an extra challenge, try nose breathing while running!

It also applies to weights….next time you are in the gym, use less weight that you normally would use and slow down each rep to a minimum of 4 seconds down and 4 seconds up. See how you feel about that!

Over time, you’ll notice your endurance engine tuning in and you’ll bound to be going longer and feeling better – even as you continue to do carry on with your other/shorter/higher-intensity workouts.

4. Reduce Stimulants

When you borrow money from a bank, you not only need to pay the money back, you also owe interest. When you borrow energy….through coffee, Red Bull, colas or your other stimulant of choice…you have to pay back….in forms that are not pleasant. There is no free lunch. Sorry.

I am not saying that drinking coffee or other forms of caffeine and sugar is bad, I am just saying that when you borrow energy and stimulate yourself through artificial means, it takes its toll. Own up to that, it is a fact.

When you jack yourself up on sugar, for example, you have an inevitable crash. We’ve all experienced that, and those of you with kids can witness this effect first hand! The same thing happens when we drink that Venti Latte first thing in the morning. We can plow through the stack of papers and power meetings, but at the end of the day we’ll feel worse for wear….which is why we often recharge with more stimulants in the afternoon.

Real endurance comes from within. Detoxing from caffeine and sugar addiction is not easy, but there are plenty of tools and tips on the net to help you wean yourself (I’ll post more about these resources in another post). Even if you have no intention of completely going off stimulants, it is worthwhile to trim down your intake and witness the results. After an initial (albeit painful) detoxing period, I think you’ll find a new-found energy that lasts longer and brings with it deeper clarity and insight. Remember, life is a marathon not a sprint.

5. Cultivate Presence

During some of the most difficult feats of endurance in my life, I’ve entered into a space where I was completely aware of the present moment. I wasn’t thinking about how many miles left to run, the heat radiating off of the pavement, or the choppy seas. In fact, I wasn’t thinking at all, I was just being.

Athletes frequently talk about “the zone,” that experience of being totally and completely engrossed in an activity. In fact, during Michael Phelps epic quest for 8 gold medals in swimming this summer, he stated  that the most important thing for him was to maintain his focus on the race at hand. Thinking about the days of head would just be a distraction…and overwhelming. His intense focus was the real key to his success.

Athletes, business-people, moms, students and people from all walks of life can apply present moment awareness to improve the quality of their lives. Relating to endurance, when you are completely present, you stop telling yourself excuses about why you should stop running, riding or doing what you are doing.

Instead, you see situations for what they are – and the inevitable result is a sense of peace with what is rather than a revulsion to it. For me, cultivating present moment awareness during my yoga practice helps me to practice longer and hold even the most challenging postures without much strain.

A great way to bring this practice into your own life, is to find a comfortable seat and for a set amount of time every day (say 10 minutes – 20 minutes is even better), close your eyes and focus on your breathing (through your nose please!). If thoughts come, just let them pass like clouds overhead, and come back to your breath. This simple meditation can then be applied to any activity you might be doing – physical or otherwise.

If you want to learn more about this topic, I highly recommend reading The Power of Now by Eckhardt Tolle.

Next time you are out exercises or playing a sport, try to just focus on your breath instead of getting wrapped up in your thoughts. Over time, you’ll notice an ability to endure longer – without getting caught up in the drama of fatigue or boredom.

So there you have it. Five super simple tips for superhuman endurance! I didn’t say they would be easy to apply, but they absolutely are simple and can be put into practice by almost anybody, regardless of physical ability.

So I urge you to now take on one (or maybe all five) of these tips and apply them to your life for the next 10 days (30 days would be even better!). Just do it and see what happens. With consistent and sincere application of even one of these tips, you’re bound to see your endurance skyrocket.

p.s. if you have endurance tips of your own to share, please leave a note in the comments!

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21 Responses

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  1. try buteyko method!…..nasal breathing!

    nikos batsios

    March 31, 2013 at 2:27 pm

  2. [...] *To read the rest of this article @ Set Higher Standards, click here! [...]

  3. well.. its amazing… i discovered during my intense run that breathing from nose not only calms down my lungs but heart beat as well and also made myself run an extra mile, so i researched on Google, and found your blog…. great piece of information. Thank you.

    Adeel Qadri

    December 16, 2012 at 11:53 pm

  4. There is so much to nose breathing you could fill an entire 50 books worth of it. It was also an ancient olympian secret to breathe through the nose only whilst exercising, and to drop the intensity when you could no longer breathe through the nose. At first you will be limited to not being able to train hard, but over time and training, you develop a more efficient form of breathing which will leave others in the dust.

    Also, people need to drop their fear of fruit. The sugar is completely different to white sugar. The molecules in fruit sugar are so large they pass the blood brain barrier slowly and cause the pancreas to pump out glucagon which ENERGIZES AND POWERS THE ENTIRE SYSTEM. Refined/processed sugars have such a small molecule that they pass the blood brain barrier too quickly causing the pancreas to pump out insulin which stresses and destroys the body over a long time of consistent use.

    You can eat unlimited fruit without any adverse affects. My teeth were literally destroyed by refined white sugars to the point where my teeth would ache the very instant they made contact with ANYTHING CONTAINING white sugar. This is not the case with fruit, I can eat as much as I want and my teeth have halted at the point of deterioration when I stopped eating fake sugars so many years ago.

    Eating enough carbohydrates from fruits, grains, beans and vegetables ensures that you beat cravings because you will be satisfied and full. It will motivate you to exercise more, and be in a great mood, sleep better and so many other benefits.

    Phil Moufarrege

    November 5, 2012 at 3:21 pm

  5. i am on this site for first time and man, am i impressed? hell yes. great job dude.

    vivek

    October 13, 2012 at 1:36 pm

  6. I’m free of coffee and common stimulants for years. On going Happy years. For those who need some assistance to kick the coffee
    I can recommend a drink called ayurvedic roast. It had a coffee like taste and it seemed very healthy. There is also another substitute called teeccino. Haven’t tasted it yet. To break the habbit “only juicing” weekends will hep a lot.

    Mustafa

    December 4, 2011 at 6:37 am

  7. In my quest of health and endurance, this site has offered so much more than others. I’m new and just discovered this blog. Thank-you for your insight! I will continue to follow and offer comments.

    Tony

    Tony

    March 2, 2010 at 1:45 pm

  8. I love your information on reducing stimulants. I love coffee and I love Starbucks but I feel like my whole life has improved since eliminating my addiction to caffeine! I still love to indulge in a latte once in a while but knowing that I don’t HAVE to is a great feeling and I do have more energy overall!!

    ~andrea
    yogabyandrea.com

    Andrea

    February 25, 2010 at 7:57 pm

  9. Hey!
    I LOVE your blog.
    all your tips are amazing
    anyways, i’d like to know your opinion about marijuana. i don’t smoke, cuz i’m more of a health-nut than a “have fun and ‘enjoy’ life, even if it means sitting around doing nothing all day” guy haha
    not that smokers do nothing, but it just doesn’t appeal to me
    moreover, you should read the book “the thrive diet” by brendan brazier. it expands on MANY ideas you write about and is absolutely amazing.
    peace

    Blaine

    November 18, 2009 at 5:28 pm

  10. Hi Ravi,
    Thank you so much for the tips! I read your tips and the comments and have found it to be very motivational. I am embarking on a total make over in my life and shall be applying all the tips shared in your blog.
    Thanks again and good luck to you!

    sumathi

    August 19, 2009 at 6:51 pm

  11. Ravi,

    This blog is truly excellent. I’ve spent the last hour reading through some old posts and I can tell this will be a new favorite for me.

    Your newest subscriber,

    Alex

    Alex Herder

    May 11, 2009 at 7:06 pm

    • Awesome, Alex, thanks for subscribing! How did you discover my blog? Do you have one?

      Have an outstanding day!

      Ravi Raman

      May 11, 2009 at 10:56 pm

  12. Ravi, this is a great post. After reading some of your other posts, do you recommend a particular online training log?

    Just curios.

    Thanks,
    Shawn

    Shawn

    May 6, 2009 at 1:24 pm

    • Hey Shawn, thanks for visiting my blog! I actually do not use an online training log, but several of my friends do. There are several out there that seem decent. Let me know which one you end up using!

      Ravi Raman

      May 6, 2009 at 8:16 pm

  13. [...] Hi there…I just wrote another blog post with some additional techniques for taking your physical endurance to the next level. Check it out here. [...]

  14. Hi Darri, thanks as always for your comments!

    Building Muscle on Raw Food Diet: Just to note…I am not a raw foodist now (I did a 2 month experiment last year though). However, I do eat a lot of raw stuff and have several raw foodie friends. I think the key is to make sure you get enough total calories. This can be tough if you are just eating salads…so get creative and experiment with nutritious raw smoothies, hemp seeds (great source of protein) and soaked nuts/seeds (in moderation) to keep your total calories up. Smoothies are a great way to get lots of calories without all the bulk.

    Of course, another key is to train hard!!!! A common mistake is to change diets but not keep up with physical training. Try adding a couple weight lifting workouts per week and see what happens. Even a routine of sit ups, push ups, pull ups will help if done regularly. Make it vigorous!

    Also, check out the site http://www.welikeitraw.com ; this blog has a lot of tips for raw foodists. http://www.veganbodybuilding.com is another great site for vegan/raw food fitness.

    Meditation: If there are meditation classes in your area, do check them out. I “learned” meditation at a retreat and since then have cultivated a regular home practice. Really, the goal is just to still the mind. Going to a class will help you understand some of the small things you can do to help achieve that (by sitting in a comfortable seat with erect spine, repeating a mantra or focusing on breath, meditating at the same time every day, etc.).

    For me, Just sitting with an erect spin and focusing on my breath for 10-20 minutes is very powerful. The key is to not focus on thoughts as they arise…just let them pass like clouds overhead. Try this for 10 days and let me know how it goes!

    Ravi Raman

    December 5, 2008 at 7:16 pm

  15. As someone who just started doing yoga (nasal breathing) and raw food, where I do no stimulants at all, I ABSOLUTELY agree with everything in your post! The key is to sustain energy levels through out the day. I had always eaten healthy before I started, but right before I actually did I went to Boston on a conference and ate hamburgers and pizzas for 4 weeks and didn’t exercise at all. I saw my health and energy levels plummet in those four weeks, and when I got home I started my transformation…and I love it! Wellness explosion ;)

    One question Ravi. I’ve been having trouble maintaining my weight since I started the raw food diet. What do you eat to build muscle? And another question, are meditation classes sth I should look into or is it sth you can do yourself with the right guidance?

    Darri

    December 5, 2008 at 5:26 pm

  16. Hey Badger, thanks for the comment….and I believe that resolutions can happen on *any* day of the year!

    Ravi Raman

    December 5, 2008 at 8:04 am

  17. Ravi –

    Many thanks, an excellent post.

    Having knocked down my stimulant use, I find that my depressant use almost echoes it in a symbiotic relationship. The more caffeine I drink, the more I drink in the evening to slow myself/my brain down.

    It’s a vicious circle of uppers and downers and I have to admit I would rather be off the merry-go-round. I’m hoping to stop both as soon as I can. I do feel social pressure to drink – from my wife! – and even though I like a good drink I need to choose not to for my own sanity.

    Does a New Year’s resolution *have* to start on 1 January?

    I’m rambling now – thanks for giving my thoughts a poke in the ribs.

    Badger

    December 3, 2008 at 12:05 pm

  18. It takes time to build up into training. Right now I haven’t been running like this regularly (or really running period!) so I can’t maintain a great pace while nose breathing…but I use to do this a lot more and got quite proficient at it.

    In fact, I met John Douillard in September at the Yoga Journal Conference (his book, Body Mind & Sport introduced me to the technique) and asked him your very same question, and also how long it takes to get proficient at it. Proficiency could take a month or even up to 6 months of diligent practice.

    In terms of your question of racing….for endurance racing, you also would continue to use the technique, but would of course breath through your mouth at specific points when you need a boost (run up hills, push hard for the last mile of a race, etc…). If you are running a sprint or middle distance race of course…this would not necessarily apply.

    Consider that many animals…including race horses….breath primarily through their noses, even under heavy exertion! Are humans really that different? Worth a try.

    Another strange thing…when you really get nasal breathing…you’ll be running at a given pace with a MUCH lower heart rate….check out the other post I wrote about this for more details.

    Ravi Raman

    December 3, 2008 at 6:08 am

  19. Cool post, Ravi. I am totally with you on the Slow Down tip. I think it has worked pretty well for me.
    One question – do you practice the nose breathing even during competitions, or only during training? I have tried it some times while running and it’s fine at really slow paces but it is tough to maintain at higher intensities. What are your thoughts? Do I just need more practice?

    Paul

    December 3, 2008 at 2:26 am


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