Jogging

[guiltygirl]

I am trying to jog I run out of breath very quickly-I dont smoke-how am I supposed to breath correctly-I think I breath to shallow cause I can run out of breath when riding-I am pretty fit-ride a lot-weight train-some yoga and had been walking. But I cant breathe.

[Gwen]

Hey there! I'm just getting back into running after a couple of years of on-again off-again. The key for me is to time my breaths with my strides...for example, breathe in for two steps, and out for one (if I'm really pushing hard) or for a starting pace, breathe in for two steps and out for two or three. It uses your ab muscles, and helps keep you from hyperventilating. Another thing that helped me get started again is to run for two minutes and walk for one, starting at like a half an hour total.

Pacing your breathing really helps, and adding in walk breaks every few minutes gives your body a chance to keep up, and lets you keep going for longer! Your lungs get to catch up with you then I have to keep the walk breaks in there because I have exercise-induced asthma, and it really helps me stay in control of my breathing. I still have to think about breathing while I ride...particularly now that we're jumping, I need to be flexible and relaxed enough to go with the motion.

Another thing that helps my running is thinking about keeping my shoulders relaxed and keeping good posture. I tend to get hunched over the harder I'm working, and that just constricts the ability to breathe even more. Hope this helps!

[elizabeth_h]

Good for you! It is important that you introduce yourself to running in the right way so you avoid injury and also not get frustrated. The best way to start is with a run-walk program. This is a 30-minute run that is split into running and walking portions. When you start, you should be running at a moderate pace for 2 minutes, then walking one minute. Repeat 10 times to get the 30 minute total, and do this a few times a week. After a couple of weeks you can switch to 3 minutes running and one walking. Continue to increase the running portion until you are eventually doing 10 minutes running and one walking.

There are a lot of variations of this program (see link below for a sample schedule), but the key is that you incorporate walking sections, and that you gradually increase the running portion. Too many people start out thinking they *should* be able to run for 30 minutes because they are otherwise in good shape (myself included), but you have to realize that you will be using different muscles and that is fatiguing.

Please also do yourself a favor and use proper running shoes!

Run-walk training program:
www.runforlife.ca/index.php?option=com_content&view=article&id=19&Itemid=38

[guiltygirl]

Thanks for the advice- I tried the 2 min-1 minute thing today and that was really good and doable. Also thanks for the link- I think I am going to like this

[guiltygirl]

Made it through day two ;D

[alisonph]

GG, I also do the "in for two breaths, out for two" routine. It helps me focus when I'm in pain or want to go home and crawl back in bed.

FWIW, the first mile is hell. I realized this would never end when I was training for a marathon and could consistently run long mileage and every single morning the first mile was HARD!

[Luci]

Congrats on the jogging!

Interval fitness very different from steady pace over distance and wonder if perhaps it's just that. Interesting about the first mile always being hell thing. It seems to take me about 30 minutes to warm up on bike, horse, dancing. I was never a sprinter and really have to push myself to build that in, but once warmed up can go distances. Perhaps if sprinting was easier for me naturally, I'd do more work to make it better.

[abowls]

I used to run distance (marathon, badly but I did it) and I actually find the first 2-3 miles generally suck for me. After that I can go on and on and on. Also you might want to play with different times of the day. I can kick butt running in the evening. The later the better. I once did a Blue Moon run that started at 10pm and I pulled off 7 minute miles. I'm usually about an 8.5 minute miler. For me morning runs are awful unfortunately the vast majority of races are early morning.

I'd like to second the comment to get yourself good shoes. It's NOT a scam. You really do need the proper shoes to keep your joints happy. My knees usually tell me when it's time to get new shoes but if your joints aren't that helpful be aware that you should get new shoes every 300-500 miles as well.