Tips / Breathing for new runner?

[hws05]

I've never been a runner but downloaded the Coach2 5k app to start myself off slowly. I go to kickboxing almost everyday so I'm not completely out of shape, but every time I try to run I'm huffing and puffing after 30 seconds. Do I just need time to build up my endurance or are there breathing techniques I should focus on?

Thanks! 

[pamela]

Definitely slow down. Then try to time your breaths with your footsteps. I do breathe in for three steps, out for 2. That way your also alternating which foot it always the exhale. Supposedly you hit harder when you exhale and that repetition on the same leg can cause injury.

[So_Fetch]

Focus on belly breathing and not just shallow lung breathing. This will also help with stitches in your side (preventing and/or alleviating them)

[Wines Not Whines]

It sounds like you need to slow down, way way down.

[kellina]

If you're huffing and puffing, SLOW DOWN! !! ;-)

[ckinla]

I think just practice. When I first started running (in my late 20s) I was out of breath after half a block (going slow). Now I can run 6 miles (if I run regularly) without problems, as long as I'm not going turbo speed. I did build up my endurance pretty quickly when I started run/speed walking every day.

[trigal]

Slow down. Even if your legs can handle running, your lungs need to be able to handle it too.

I sync my breathing to my steps. Sometimes in for 2, out for 2. Other times in for 3, out for 3. Depends on what I'm doing.

[pamela]

Jul 12, 2013 16:52:59 GMT -5 asdfjkl said:

Jul 12, 2013 10:46:18 GMT -5 pamela said:

Definitely slow down. Then try to time your breaths with your footsteps. I do breathe in for three steps, out for 2. That way your also alternating which foot it always the exhale. Supposedly you hit harder when you exhale and that repetition on the same leg can cause injury.

I do the opposite: out for four beats in for two.  Otherwise I don't empty my lungs enough and start to feel like I'm hyperventilating. 

I haven't noticed that I step harder during the exhale though.  I'm kind of curious about that.  I"ll have to pay attention to it and see if I'm doing that.

It was in a Runners World article I read. I forgot how much the difference was, but it wasn't small. Made me try to switch from an even number of breaths to odd when I focus on breathing.