シャドーイング練習: DO THIS DAILY If You Struggle to Breathe While Running - 動画で英語スピーキングを学ぶ

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Are you struggling to control your breathing while running?

You're not alone.

And the exciting thing is health professionals who specialise in breathing say

that non -elite athletes can benefit immensely from breathing exercises

and can expect to see results in two weeks by doing these exercises five minutes per day.

So let's dive into ways to help because if you can learn how to breathe while running and supercharge your lungs,

not only can you build upon your running performance, but it can also be more enjoyable.

Let's start by assessing if your breathlessness is a result of lung function or other training factors.

We can easily do this by performing the BALT test, which is short for the Body Oxygen Level Test.

And once we know your score, we can provide some helpful tips.

Okay, what you need to do is take a normal breath in and out.

Again, a normal breath in and out.

Once you've comfortably emptied your lungs, you then pinch your nose and hold your breath.

We want to see how many seconds it takes for that first urge to breathe.

Let's go through this now with a clock so we can measure your amount of seconds.

Okay, are you ready?

Take a normal breath in and out.

Again, normal breath in and out.

Empty your lungs, pinch your nose, and I'll start the clock.

Now remember this isn't how long you can hold your breath.

That's not what this test is about.

It's about seeing how long it takes your body to build up enough carbon dioxide to produce your first urge to breathe.

In fact if after doing this if you hold your breath

and immediately after your breath rate increases

and you struggle to get your breath back under control

that means you're taking too long and you've actually held your breath for too long.

Make note of the number of seconds until your first urge to breathe

and i'll wait a few more seconds just for everyone to

finish gives me a good opportunity to tell my favorite joke

of all time why couldn't the bicycle stand up by itself

because it was too tired thank you thank you okay let's wait a few more seconds

and let's finish there so let's bring up some results

if you got above 40 seconds this is a very good place and this is actually desired for most serious athletes.

If you are between 30 seconds

and 40 seconds that's pretty typical for a recreational runner so good job if you've got within this bracket.

If your score is between 20

and 30 seconds there might be some room for improvement but

if you're a beginner with baseline level of fitness I wouldn't worry too much if you fall within this bracket.

However if the score is below 20 seconds you've probably experienced a lot of excessive breathlessness during your exercise

and you can benefit immensely from these next tips.

In fact, no matter what your score, no matter what the Bolt score was,

you can still improve your breathing and improve your lung capacity with the tips I'm about to show you.

The first thing I want to mention is if your breathlessness is really disruptive to your running, you're probably running too fast.

I see this happen a lot and it's very, very common with new runners and a lot of the experienced runners I even see.

But if you're struggling to get your breath rate under control

and you're not sure if you are running too fast keep watching this video

because i have the solution the next thing you need to know is

that the shape of your lungs is like a teardrop this means

that the very bottom of the lungs contains the most air sacs

and breathing into these areas will help deliver the oxygen in a more efficient

and faster way the problem is a lot of us breathe with the tops of our chest

so practicing deep breaths and expand the lower rib cage and expand the stomach can help deliver a better breathing pattern.

Practice this in a seated position

and then once you get comfortable with this breathing pattern you can then move and transition it into your running.

Another way to help with your running is to breathe in through your nose and out through your mouth.

This technique has been said to help the oxygen reach those lower lobes of the lungs

so it might be helpful for you.

The other thing that you need to know is

that the respiratory muscles they're subject to fatigue just like any other skeletal muscle of the body.

So your respiratory muscles include your diaphragm and various muscles in and between the rib cage.

These muscles help expand the rib cage and draw oxygen in.

But research shows that when the respiratory muscles get fatigued, say after running a marathon or doing some moderate intensity exercise,

the fatigue causes you to take shallow breaths and you can't take in as much oxygen because those muscles,

they're really fatigued and can't do their job as well as they had when they were fresh.

So keep in mind if you're new to exercise,

recognize that it might take some time for these respiratory muscles to build up the necessary strength and endurance.

But more on ways we can deliberately strengthen our respiratory muscles later.

because i also want to mention that

if you're brand new to running keep in mind that

if the exercise itself is quite unfamiliar

you'll naturally have a higher effort level until your body starts to recognize the movement pattern

and then calm itself down both physically

and mentally i'm going to share an example

when i first started swimming for triathlons i was physically fit from all the running

and cycling that i was doing but i hadn't swam in decades

and as a result I got in the pool I went for a swim

and I was gasping for air just after completing one length of the pool

but it only took me two weeks before

I was swimming comfortably did I get fitter in this time

no did my lung capacity improve in this short period of time probably not

but I was more relaxed in the water and was more comfortable with

that swimming motion and so my breathing was well under control.

So what we've learned so far is that breathing deep into your lungs will help lung efficiency.

And if you're a beginner,

patients may need to be required to strengthen your respiratory muscles and to become more comfortable and familiar with the activity itself.

Next, let's discuss some practical exercises if you want to take that action step to improve your lung capacity and function.

After all, research shows that inspiratory muscle training can help improve athletic performance.

Aside from learning the belly breathing, another exercise you can do without equipment is called the pump method.

This helps strengthen your diaphragm and requires a passive exhale followed by a strong, sharp, short inhale with all the movement coming from your stomach.

Repeat this 10 to 15 times and do this twice a day.

If you're looking for something more serious,

you can also strengthen your respiratory muscles by breathing in and out through a special device that offers different levels of resistance.

But I always recommend following the other tips like the belly breathing and the pump method before progressing to something like this.

Now remember earlier when I mentioned most beginner runners are out of breath because they're running too fast?

Well I've created a whole other video to see exactly what speed you should be running,

not only to help your breathlessness but also to help increase your overall performance in the safest way possible.

So I'll see you there.

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このレッスンの語彙とスピーキングのポイント

このスピーキングレッスンは、動画「DO THIS DAILY If You Struggle to Breathe While Running」を教材にしています。繰り返し出てくる語は次のとおりです：breath, running, lung, breathing, muscle。この動画には、シャドーイング用の文が36文、単語が1311語あります。音声の長さは7:12です。話す速さは速く、1分あたり約182語です。音のつながりや弱く発音される音が多くなります。単語の82%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。

この動画の重要語彙

動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
breathe 動詞	/bɹiːð/	呼吸する, 息をする
muscle 名詞	/ˈmʌs.əl/	筋肉, 筋
lung 名詞	/ˈlʌŋ/	肺臓, 肺
oxygen 名詞	/ˈɑksɪd͡ʒən/	酸素
swim 動詞	/swɪm/	泳ぐ
strengthen 動詞	/ˈstɹɛŋ(k)θən/	強くする, 強める
fatigue 名詞	/fəˈtiːɡ/	疲労, 疲れ
expand 動詞	/ɪkˈspænd/	広げる, 拡大する
urge 動詞	/ɜːd͡ʒ/	催促する, せきたてる
beginner 名詞	/bəˈɡɪnɚ/	ビギナー, 新参
clock 名詞	/klɑk/	走行距離計
helpful 形容詞	/ˈhɛlp.fl̩/	役に立つ, 有用
stomach 名詞	/ˈstʌmək/	胃, 胃袋
pump 名詞	/pʌmp/	ポンプ, 喞筒
cage 名詞	/keɪd͡ʒ/	檻, 篭

動画に出てくる句動詞

単語	意味
bring up 動詞	育てる
stand up 動詞	立ち上がる

この動画の文法

話し手がよく使っている文型を、動画の実際の表現とともに紹介します。

文型	動画での表現
現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している	you've comfortably emptied · you've actually held · you've probably experienced
受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる	is actually desired · has been said · be required

注意したい発音

話し手はyou're, you've, I'llなど、短縮形や弱形を31回使っています。聞こえたとおりの短い形で発音しましょう。

「th」の音: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, athlete /ˈæθ.liːt/, marathon /ˈmæɹəθən/, athletic /æθˈlɛt.ɪk/
「sh」と「zh」の音: sharp /ʃɑɹp/, transition /tɹænˈzɪʃ.ən/, efficient /ɪˈfɪʃənt/, efficiency /ɪˈfɪʃ.ən.si/, shallow /ˈʃæloʊ/
長い単語（アクセントの位置に注意）: respiratory /ɹɪˈspɪ.ɹət.ə.ɹi/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, efficiency /ɪˈfɪʃ.ən.si/, intensity /ɪnˈtɛnsɪti/, deliberately /dɪˈlɪb.(ə.)ɹət.li/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, practical /ˈpɹæk.tɪ.kəl/, relax /ɹɪˈlæks/, deliberately /dɪˈlɪb.(ə.)ɹət.li/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/
/v/ — /b/ にならないように、上の歯を下唇に当てる: dive /daɪv/, excessive /ɪkˈsɛsɪv/, passive /ˈpæs.ɪv/, disruptive /dɪsˈɹʌptɪv/
/f/ — 「フ」ではなく、上の歯と下唇で出す: fatigue /fəˈtiːɡ/, helpful /ˈhɛlp.fl̩/, physically /ˈfɪz.ɪ.kli/, comfortably /ˈkʌmftɚbli/, efficient /ɪˈfɪʃənt/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
自分の声を録音して元の音声と比べます。breathe, muscle, lungなどの単語に特に注意しましょう。

シャドーイングとは？英語上達に効果的な理由

シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: DO THIS DAILY If You Struggle to Breathe While Running - 動画で英語スピーキングを学ぶ

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