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The Extraordinary League
Welcome to The Extraordinary League, a podcast series designed for our running and health community, offering insights and inspiration for group participants and 1:1 coaching clients from around the globe. This series dives into our monthly challenges, providing guidance and strategies to enhance your training experience. It's a platform for sharing the ups and downs of training, fostering a supportive environment where listeners can gain motivation and advice from a worldwide network of peers. Through engaging discussions, we explore diverse perspectives on training, nutrition, and well-being, aiming to empower you in your journey toward personal achievement. Tune in to join a community committed to pushing limits and celebrating every milestone along the way. Welcome to your next step in extraordinary training with The Extraordinary League.
The Extraordinary League
Back2Basics - BOLT Score (All Levels)
Introduction:
Welcome to Week 2 of our Back2Basics program! In this audio we're focusing on the BOLT score test to understand your functional breathing patterns and how well your body tolerates carbon dioxide. This is an important part of improving your running efficiency and endurance.
What You Need:
- A quiet place where you won't be interrupted
- A comfortable seat
- A timer
Instructions:
- Sit down and relax, ensuring you are breathing normally.
- Take a normal breath in through your nose and then exhale gently through your nose.
- After you exhale, gently pinch your nose closed with your fingers.
- Start counting the seconds or use a timer. Hold your breath until you feel the first definite desire to breathe, or if you experience the first involuntary movements of your breathing muscles.
- When you feel the strong urge to breathe, release your nose and resume breathing normally through your nose.
- Note the number of seconds you held your breath. This is your BOLT score.
BOLT Score Meanings:
- Below 10 seconds: Significant breathing issues
- 10-20 seconds: Room for improvement
- 20-30 seconds: Functional breathing patterns with room for optimization
- 30-40 seconds: Great breathing efficiency
- Above 40 seconds: Excellent breathing efficiency
Conclusion:
Regular practice of this test and working on improving your score can enhance your breathing efficiency, endurance, and overall health. Incorporate exercises like nasal breathing and diaphragmatic breathing into your routine. Keep practicing, and have a wonderful day!
