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Breathing techniques for new runner



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RJNICHOLS
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10/24/13 10:43 A

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good advise. thanks



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MAYBER
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6/12/13 2:57 P

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Thanks for sharing your goals and best wishes as you continue to achieve
One day at a time
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STARLIGHTSHADOW
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5/16/13 11:23 A

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I'm doing C25k too, but I have experience running and am in pretty good shape at the moment. Still, running gets me breathing hard like no other exercise.

I guess it's because I go at 90% maximum exertion rate for the running intervals, though, because the recovery intervals are still long enough that my breathing slows down to normal during them. That would be my first measurement of whether or not I'm going too hard- can my breathing recover during the time set for it.

I also breathe in uneven numbers- three or four footfalls in, two or three footfalls out. Helps prevent stitches for me as I don't breathe on the same side all the time.

I'm going to go against what most people here said and give you the advice my personal trainer gave me: For a short distance like a 5k, being able to carry on a conversation is too little effort. You build your lung strength more efficiently if you run at a level where you can give short, one-sentence answers to a question but nothing more, so don't slow down too much. Ultimately, it's your perceived effort that counts, and that should be at the upper end of your current endurance for your running intervals. I've been doing pretty well with this advice (I'm more hampered by an injury than my lung strength though).

If you want to improve more quickly, cross-train with some HIIT at home. I really don't like strength training at all, but it helps more with my running than anything else I've tried. Plus, the cardio that's sneaked into HIIT will be of use as well.

If you've got allergies, there's just nothing you can do this time of the year- here in Europe, even the most avid runners I know have stopped running outside because everything is pollinating/flowering/blooming all at once this year. I'd suggest running inside on a treadmill, even if it's not as effective, and have another go at outdoor running once the worst has passed. If you don't want to join a gym or don't have/want to/can get a treadmill, you can try running at the time of the day your main allergen is at its lowest- for many people, that's late at night or very, very early in the morning (sunrise early). Also, try running after it's been raining, and adjust your training days to the weather forecast. Less than ideal, but I think it might help with your breathing.

Finally, my most important tip: Have FUN running! Look around you, see all the beautiful things you won't notice if you're in a car or on a bike, smile! Let yourself feel the energy in your body and how far it's come since the beginning of the week's training when you thought you'd NEVER get through this running part. There are so many people looking miserable while running when I'm out on "my" trail, and I always try to give them a nod of encouragement and a smile (although I'm one of the slowest runners out there). I love getting that little acknowledgement and encouragement back, and it makes the next running interval just fly by. Having fun=effort feeling less like effort.

~ I never make misteaks ~


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LEC358
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5/16/13 7:55 A

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I generally follow a pattern of inhaling over 2 footfalls and exhaling over 2 footfalls. This helps me concentrate on pace and gives me something to concentrate on when I'm really tired.



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BARBANNA
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5/15/13 6:30 P

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Breath in through your nose and out through your mouth, make sure you go deep into the diaphragm to get the most oygen and then make sure you blow out even more. Tr to do this at a regular pace.

Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.


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LOISDESK
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5/15/13 1:59 P

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I've been running for a little over a year, and I wasn't happy with how hard I was breathing. After reading around the interwebs I did try to slow down and that really has seemed to help. I was trying to speed up too much too fast, I think. I also think once I'm farther along in my run, like 1/2 way through, the breathing becomes easier. So like others have said, try to slow down. Don't worry about speed at this point. I'm a novice by far, but thought I'd give my 2cents anyway. :) Hope you love running as I've learned to!

Lois


“Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow. ”

― Mary Anne Radmacher


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ZORBS13
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5/15/13 11:58 A

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that's a warm up.

A cardio base is when you build up to 4-6 days a week of brisk walking/equivalent cardio for 30-60 minutes over the course of a few months. This helps make the transition to running easier.

In summary, running is an advanced cardio exercise, and despite the name, you cannot literally get up off the couch and start running. You have to build up your cardiovascular system gradually.

Edited by: ZORBS13 at: 5/15/2013 (12:12)
“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

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DISTANTDREAMER
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5/15/13 11:56 A

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Yes I did the 5 minute walking warm-up that the program does before you start jogging.





ZORBS13
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5/15/13 11:41 A

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did you build up a cardio base of walking before starting to run?

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
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8x marathon finisher/16x half marathon finisher
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DISTANTDREAMER
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5/15/13 11:16 A

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Thanks you two! That site is amazing and very helpful!





DRAGONCHILDE
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5/15/13 11:04 A



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A great resources for endless running tips is Runner's World's website. Here's one on breathing:

www.runnersworld.com/running-tips/lung-pow
er?page=single


Edit: Hah! SHALALA82 and I think alike. :)

Edited by: DRAGONCHILDE at: 5/15/2013 (11:05)
Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/


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SHALALA82
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5/15/13 11:00 A

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First, congrats on starting the couch to 5k program! That's how I started, and I just ran my first marathon in March (after many years of building up to that)! If you've never run before, it will take a bit to get used to breathing hard, and might feel uncomfortable. Make sure you are not running too fast! You should be able to carry on a conversation/say the pledge of allegiance without gasping for air. If you are gasping, try slowing down a bit, even if it means integrating more walking into your workout.

Here's an interesting article you might want to check out on breathing techniques. Don't be intimidated that it's from Runners World. You ARE a runner now!

http://www.runnersworld.com/running-tips/running-air-breathing-technique

Good luck!



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DISTANTDREAMER
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5/15/13 10:25 A

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Hey everyone. I just joined the site (well just started actively using the site) and I'm doing couch to 5K. I just started Monday so I'm on day 2 today. I'm having a really hard time with my breathing while I'm jogging. I've never been a runner and I've been a couch potato for a good 5-6 years now so I know my lungs aren't strong enough to really exert themselves yet. But I haven't been making it through the week 1 intervals of the program (which I think is normal considering I'm not a very active person) also my allergies are kicking my butt even with my allergy pills. But I think if I could get a breathing pattern down that it will help me complete the intervals. Any advice on breathing techniques for this beginner runner?





 
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