Sawtelle Run Club December 19^th and 22^th Runs

We’re running last week’s routes back (for the rest of the year)!

UGLY SWEATER RUN Thursday 12/19

We’re doing an ugly sweater run this Thursday! Wear your ugliest sweater and bring your glow stick, flash lights, and reflectors!

Route For Sunday 12/22

The date is wrong, we’re just doing our part to recycle ;)

Playlist

Let’s get some Christmas vibes going!

Here’s a playlist of Christmas songs, some sung by folks you didn’t know could sing (I’m looking at you Travis Kelce and Seth McFarlane)

Resources

This Weeks Theme Is Breath work

If you don’t know how important you’re breathing is for improving your running, these articles are for you, along with a TL;DR!

Breathing Tips and Techniques For Running

TL;DR

To breathe better while running, focus on deep diaphragmatic breathing instead of shallow chest breathing. Practice different techniques like nasal breathing, rhythmic breathing (matching breaths to footsteps), and proper posture. Start with easier techniques during low-intensity runs and gradually progress. The right breathing technique helps you run longer and faster while feeling less fatigued.

Strengthening Diaphragm Muscles

TL;DR

Strong breathing muscles, especially the diaphragm, are crucial for running performance. Most people breathe incorrectly using chest and shoulder muscles instead of their diaphragm. The article presents four key exercises to strengthen breathing muscles:

Bellows Breath (forceful seated breathing)

Crocodile Breath (face-down floor breathing)

Extended Exhale (gradually increasing exhale duration)

Exhale Pulsations (quick, repeated exhales)

Proper diaphragmatic breathing is indicated by belly movement rather than chest/shoulder movement during breathing, and it helps deliver more oxygen to running muscles efficiently.

Memes

And now for the good stuff

#1. The Worlds Longest Run is around a school???

step_by__steph

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#2 San Fran Run Club Hills Are DIFFERENT

If you think the hills in Sawtelle are hard….

secret_sanfrancisco

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#3 Matching Run Club Fits Anyone??

I’m waiting for the day this happens at stoner park lol

deucegotdajuice2

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As always send us your running memes on Instagram! @sawtelle_runclub

Member Spotlight

This weeks spotlight is on Justin Roche!

Justin

What is your name? Justin Rocha
What is your hometown? Leesburg, VA
How long have you lived in LA? 2 Years
How long have you been in Sawtelle? 7 Months
What do you do for work? Advertising 
What is your favorite movie? The Truman Show
What type of music do you listen to? Rap, R&B, Alternative, Pop
What are your hobbies? Photography, road trips
Favorite sports team? Washington Commanders and Washington Wizards
Favorite place to eat in Sawtelle? Chipotle
What's a hidden gem in LA you think more people should know about? Loqui - The Achiote Chicken Tacos are fire
Got anything you want to promote? I'm currently doing freelance advertising services including brand strategy, photography, creative ideation, and social media management. I also post my landscape pictures on my Instagram, @justinrocha00. Visit my website, www.justinrochamedia, to check out my work!
What's your instagram? @justinrocha00 

That’s it for this week’s update! See ya at Stoner Park!