Beyonce said that when she was 10 years old her father would make her sing while running on a treadmill to build stamina for her stage performances as part of the group Destiny’s Child. Apparently she still does it and so do many other pop, rock, musical theatre performers and even some opera singers.
 
There was an interesting thread on this subject recently in the Professional Voice Teachers Facebook group - some espousing it and some dubious of the health of undertaking such a vocal training regimen.
 
Singing while running is not new. The military does it with their running cadences.  However, as a training tool for singers it seems to be taking off.
 
Today I’m going to discuss the pros and cons of this form of training, how to decide if it’s right for you and steps to implement it.
 
Pros and Cons of Running and Singing
 
Pros:
 

• Cardiovascular training is absolutely a must for singers on so many levels. From improving your voice to improving your health (and since you are your instrument any health gains to your body carry over to the voice) . You can read more about why every singer should do cardio training here.

 
From my own personal experience, when I took up triathlon my vocal stamina and power increased tremendously and I was already a fairly active person going to the gym 2 – 3 times a week and taking 3 dance classes a week, but the cardio training of triathlon made a significant difference.

• Running while singing trains your body to resist the impulse to gasp when inhaling and to stabilize the core (ribs, abs, back) muscles to allow for controlled exhalation while phonating.

 

• It trains the larynx to perform dual roles as an airflow regulator and as the oscillating sound source of phonatory function.

 

• It trains your body to function under conditions of less oxygen. Much like with swimmers, you are training to move with less oxygen in your system. The average breath intake of a dry land athlete at maximum effort is 50 – 60 breaths a minute. Swimmers cannot breathe that often without compromising their stroke rate. Similarly, when singing we breath less often and if you are dancing and singing on stage you need to adapt your body to keep moving optimally with less oxygen.

 
Cons:

• If done improperly., it can lead to phonotrauma and hyperphonically-induced (loud/strained phonation) voice problems.

 

• It can put you at greater risk of bodily injuries such as knees, calves, shins, ankles, and feet.

 

• It can leave you light-headed, either from lack of oxygen or hyperventilating, which can put you at risk of passing out and/or physical injury.

 

• Musical phrases will be shorter.

 

• It requires a training plan. It absolutely should not be attempted if you are not already physically fit.

 
And that brings me to:
 
Is It Right for YOU?
 
Yes you need to be already physically fit. If you can not run, I mean JUST run, for at least 30 minutes, you should not attempt to run and sing as part of your training. This holds true of any cardio and singing – ellipticals, bikes.
 
However, you may be able to WALK and sing and this can have some of the same benefits if you don’t need to do much movement, which brings me to the second point in deciding if this is right for you.
 
Does your singing require a lot of stamina and involve moving while singing? If you are a show choir singer, a musical theatre performer, have an active stage performance of any kind, then YES, you need to develop the stamina and the sound stability that this will provide.
 
My first taste of the necessity for this control came when I was in my high school musical production of Anything Goes and I had to tap dance and belt out my solo over orchestra and chorus (this was before headset sound systems, so no adjusting sound balance). I’ve since had to deal with this many times from dancing and cartwheeling through the Can-Can while singing in Orpheus in the Underworld, to sustaining a high B while being lifted up and perching on a dancer’s shoulder for the big finish after singing and dancing my way through Not Since Nineveh in Kismet.
 
If you just stand and deliver (or sit and deliver) then probably you don’t need to do this type of training.
 
 
Steps  to Safe and Effective Run/Sing Training
 
Now that you’ve decided you want to attempt this type of training. Here’s what you need to know:

1. Develop healthy singing breathing patterns, that is low diaphragmatic breathing, first. If the breathing technique isn’t there yet, it will not be aided and actually could be made worse by running and singing. Actually running or any cardio activity should be undertaken with the same kind of breathing that we are taught as singers. Many athletes have to unlearn their poor breathing habits.
2. Start your cardio training without singing. As mentioned before you need to be able to sustain your movement for at least 30 minutes at a moderate pace. If you are new to running, start building up your stamina doing the following workout: Warrm up with a 5 minute walk. Then alternate 1 minute running with 1 – 2 minutes walking, do this a total of 10 times. Cooldown with a 5 minute walk. Work up until you can run 30 minutes non-stop at a moderate tempo (this would be where you can get out a few words to speak, but not much more). If you want more information on how to run or would like to develop a customized training program feel free to contact me here.
3. Do resistance training, including core exercises, to develop a strong body  that will make you a better runner and reduce your risk of injury, plus develop the muscles you need to stabilize your sound when moving. 
4. When you have reached the minimum endurance required, you can start your voice training on the treadmill. All the following exercises should be done at a very easy pace. Whatever you establish as your easy pace (an easy pace is one at which you can keep up a conversation), go about 10% less (for example if my easy pace is 6 miles/hour then I would do the exercises at 5.4 miles/hour). Be sure to warm up both vocally (a few minutes of straw exercises is great) and physically (5 - 10 minutes walking or running). At first you may only be able to do one repetition of an exercise with time in between to catch your breath. Be sure to stop if you feel lightheaded or weak.

 

• Start with breathing patterns – inhale 2: exhale 5, inhale 2: exhale 7 and so on.
• Sing descending 5 note scales on an oo sound [u] or an ee sound [i]. One note per step you take is usually a good place to start.
• Work on sustained notes on closed vowels and really feel the antagonistic fight in your ribs.
• Once these are mastered with little recovery breath needed, then you can start working on more open vowels, longer passages and phrases of songs.

  
Just like any other training, if you do it in a slow progressive manner, you will reduce your chance of injury and soon enough will have the stamina, endurance and vocal power that you require for the most demanding vocal athletics required of you.
 
You are a vocal ATHLETE!
 
Need support and guidance, then join our community at Vibrant Body Vibrant Voice.
 
 
Disclaimer:
The Fit Singer is not a medical service. All physical activity carries the inherent risk of injury.  It is your responsibility to choose which activities are right for you and to consult with medical professionals as you deem prudent or necessary. You are solely responsible for your health care and activity choices. 
 
 
Resources:
 
https://scholar.google.com/citations?user=mvbkppAAAAAJ&hl=en
 http://www.thisisyearone.com/beyonce-on-independence/
 http://theraceclub.com/aqua-notes/breathing-in-a-swim-race/

 ​Valentine’s Day – the perfect time to talk chocolate! And share a decadent chocolate recipe that only has 3 ingredients!
 
As singers we are told to avoid chocolate prior to singing due to increased mucus production. This is mostly due to dairy and refined sugar being present in most chocolate and contributing to thickening of mucus.
 
I actually was not able to find any research that used raw cacao as the basis of these kinds of studies. This may be great news for you as a singer because cacao has many great benefits for you!
 
The best benefits of chocolate can be found in raw cacao powder, raw cacao nibs and raw cacao beans, along with dark cocoa powder and very dark chocolate, containing at least 80% or higher cacao content. Raw chocolate will contain many more antioxidants than heated forms like standard cocoa powder or processed chocolate bars, so stick to the raw forms whenever possible. 
 
Raw Cacao has a huge number of health benefits that will have you singing great! This includes increasing the release of endorphins which can help to create a ‘feel good’ buzz and help improve your mood. Perfect before heading out on stage.
 
More importantly, it can help you stave off those nasty colds, flu and sore throats that threaten every singer. Cacao is a powerful antioxidant that boosts the immune system. It also contains a number of important vitamins & minerals such as magnesium, calcium, zinc, potassium, B-complex vitamins and iron.
 
Raw cacao is made by cold-pressing un-roasted cocoa beans. The process keeps the living enzymes in the cocoa and removes the fat (cacao butter). Then, you heat it to a certain temperature and enjoy as a warm or hot drink. When consumed regularly, raw cacao has the ability to help you feel more energized, boost your concentration and fuel your body's immune system.
 
Did you miss the boat and ended up with a cold that’s now turned into a persistent cough? Cacao has got you covered there, too!
 
Skip the honey and lemon — and grab some chocolate. Researchers claim that cacao has demulcent properties, which means it relieves inflammation or irritation. Essentially, it's stickier than typical cough syrup, and better forms a coating to protect the nerve endings in the throat that trigger the urge to cough. Just suck on a square of extra dark chocolate so that it has time to coat the throat.
 
To keep with the Valentine’s mood I have a great simple recipe for Raw Cacao Truffles to share with special someone. (Did I mention that cacao also has benefits for fertility?)

Raw Cacao Truffles
 
Ingredients
1 cup raw cashews
1/4 cup cocoa powder (or raw cacao powder)
1 cup dates, pitted (I used halawi dates, but medjool would work just as well)
2 tablespoons water
extra cocoa or cacao powder, for dusting
Directions
Grind the cashews in your food processor until they have a flour-like consistency, add the 1/4 cup cocoa powder and pulse.
Toss in the dates and water and process until a ball of dough starts to form.
Shape into 1 inch balls with the palms of your hands. Dust each truffle with cocoa powder, and chill until you’re ready to serve!


Resources:
http://health.allwomenstalk.com/benefits-of-chocolate-for-your-immune-system
https://www.ncbi.nlm.nih.gov/pubmed/21894553
http://www.goodzing.com/remedies/maren-lander/raw-cacao-is-a-great-immune-system-booster
http://www.goodhousekeeping.com/health/wellness/news/a36300/cough-cure-chocolate/
​

Have you said “bye bye” to sleeping through the night?

Are late night performances messing with your sleep routine?
 
Are you feeling exhausted or “running on stress hormones” all day?
 
Do not fear, I have some great tips (and an amazing recipe) for you!
 
The science of sleep is fascinating, complicated and growing
 
Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.
 
Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, inflammation, and poor immunity.  And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.  Ever had a memory gaff during a performance? It could be lack of sleep.
 
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)
 
OMG – What aspect of health does sleep not affect???
 
Knowing this it's easy to see the three main purposes of sleep:

• To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep.
• To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.
• To conserve some energy so we're not just actively “out and about” 24-hours a day, every day.

 
Do you know how much sleep adults need?  It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night.  For real!
 
Try not to skimp! And I know it can be hard as a singer if you have a day job, but for your healthy and longevity as a singer it's best to try to find a solution.
 
(Don't worry, I have you covered with a bunch of actionable tips below.)
 
Tips for better sleep

• The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you're more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends full of performances can easily throw this off, but next time you have a break from shows make sleep a priority for a few weeks and your body and mind will adjust and thank you for it.

 

• Balance your blood sugar throughout the day.  You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you're getting some protein every time you eat.

 

• During the day get some sunshine and exercise.  These things tell your body it's daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.

 

• Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it's the “added” sugar we're minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

 

• Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

 
So how many of these tips can you start implementing today?
 
Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte