How to Improve Your Singing While Running

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!
 
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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/