I'm 4 weeks into my Zombies, Run 5k training and I love it. I can now run up to about 2 minutes nonstop. The rest of my body is willing to go further, but my lungs are not cooperating! I get really out of breath, on the verge of hyperventilating kind of way.
Do y'all have any pointers for me? Is there a type of breathing exercise I could do? Or a certain way I should breathe when running?
Hey, I'm not really a runner, but I got through about half of couch to 5 k a year ago and learned a lot about breathing in the process. Learning breath control was a huge thing for me, and it helps with all types of workouts.
Anyway, when I tried running I looked up tips and found this article. It suggests starting with a normal walk, being really careful about keeping even, deep breaths and paying attention to the number of strides per breath. Then you speed up the walk, keeping your breath the same, then finally start jogging with the same breath pattern. What I found worked really well was to focus on my breath during a 5 min walking warm up, then I could transition into jogging without loosing my pattern. After a while it became second nature and even though I don't really run often anymore, it helps me with other cardio, as well as weightlifting. Hope that helps, and have fun running from those zombies
Well, what's wrong with walking fast? I simply do not understand why people jump to running so quickly when it is so hard on the body with lots of extra weight and walking fast can take you into the same aerobic zone?
I've been walking as part of my exercise regime (when the weather cooperates) for 2 years. I can walk sub 14 minute miles (first mile is usually a bit over 14 minute miles, 2nd and 3rd are under 14 minute miles and if I want to do more, I slow down bit by bit on the 4th mile to cool down).
When I'm walking under sub 14 minute miles, my heartrate is around 155-165 (depending on hills or not).
I will only start running when I can no longer walk fast enough to get my heart rate high.
Restart 5/18/15 began at 263.9. All time high was 275 in 7/03. Low in Summer 2012 of 169.
A for the first 50 pounds lost, plus a for every additional 5 pounds lost on the weight loss reboot:
Breathing plays an integral role in running, just like it does in many exercises.
The key to get it down for running is to take loonngggg, deep breathes. Inhale through your nose and exhale through your mouth. Inhaling through your nose gives you more control over your breathe and I think you will find that it will be easier to manage a comfortable pace when you get the breathing down.
When you start to breathe heavy through your mouth, it almost gives you a false-sense of fatigue. So if you train yourself to correct your breathing when this happens you will see a huge difference!
The other benefits of proper breathing: it prevents many cramps and improves running posture! You'll feel like a new runner
The advice on here is great: Slow Down, first of all. When I did C25K, I was jogging at a speed slower than what I could have walked briskly; my jogging was more of a boosted walk. Also don't be afraid to breathe through your mouth, but deeply and from your belly though, not shallow panting breaths as the latter will tire you out and give you that "I can't breathe" feeling. With the breathing, I find it helps if you get into a rhythm with your steps; that sort of helps with remembering to breathe. Like butterflyphreek, I also chew gum sometimes as well.
Most important though, slow down, keep your chest up and practice your breathing. Don't worry about speed for now, it will come.
__________________ Original start/HW: Jan 2009: 275lb; 3FC Start Weight: July 19, 2009: 257lb; Record Low Weight: Oct 21, 2012: 152lb Losing the Regain- Jul 2014- Jul 2015 Overall Weight Loss
Thanks for the advice! I will try the breathing technique and see how it improves things.
There is really no "reason" I want to run other than I want to prove to myself that I can do it. It is a goal I have and I "want" to be able to run a 5k one day.
I can walk a 13 minute mile, which is a great improvement from not being able to do a whole mile in 28 minutes! I have gotten faster and built my endurance in just a month and a half, so that pleases me.
I've learned that if the first mile or two don't feel really slow, I'm starting out too fast, and I'm going to pay for it later. I've also found that the runs where I have the discipline to start that slow are usually my best runs. I don't run out of energy and start to slow down. Speed and distance will come. Or so I'm told. I'm still pretty darn slow, but then again 6 months ago I couldn't run for 60 seconds and I'm running a half marathon on Sunday.