I have posted here a few times. I ran track in High School but really haven't ran since. I take a general toning class twice a week and also practice yoga twice a week. I have an elliptical but I don't get on it as much as I should. DH lost 55 lbs this past year by changing his diet and using the elliptical. He just got a gym membership and has made it his goal to do a 5K this year. Without running in years and being so out of shape before last year he is running 2 miles in 21 minutes. I get so winded after 5 minutes. I am so discouraged and would love to do the 5K with him but I don't know how to improve my breating. Any advise? I know you ladies are veterans compared to me.
It sounds like you need to slow down and very gradually build your distance. Have you looked into couch to 5k or something similar? It might help to have a program where it's all spelled out for you.
Post by Raggedeannie on Feb 3, 2014 7:53:41 GMT -5
Ditto runaways-- I would highly recommend looking into the couch to 5k (C25K) program. It is based on walk/run intervals and increases the amount of time running as the weeks progress. You can also repeat weeks if you need I have struggled with breathing for a long time and the walk intervals help to bring your heart rate down and let your breathing recover. I did the C25K program last year and while I am now running greater distances and more frequently, I still use a walk/run combo to let my heart/lungs recover. Welcome to the board!
Post by bostonmichelle on Feb 3, 2014 8:05:47 GMT -5
I agree with both of these in doing a C25K type plan. I started running about 3 months ago and my first 5k I ran about 5 minutes out of the whole thing and went back and started really working on finding a good walk/run rhythm. I gradually went from 2 min walk/1 min run to 1/1 then 1/2 then 1/3 and this past weekend I ran the whole 5k for the first time. I had started the C25k but it wasn't for me it seemed to progress too fast and it was hard enough to get my butt to the gym/treadmill three times a week, I hated doing the same thing each time. I have been using the training programs laid out by garmin in their garmin connect website and found those to work better since it switches up the runs every day. Also start with a slow pace for the run like 13 min miles, not 8-10 min miles, as I built up my lung capacity I've also picked up speed.
Definitely slow down, and don't try to compare your pace to DH's. Once I learned to do that and not try to keep up with him, it became a whole lot easier to go farther. Gradually build yourself up with C25K, and have fun.
What's funny about this post is this is how I discovered my love of running. Once I figured out that slowing down and focusing on breathing made me be able to build distance and eventually speed, it all came together. A lot of new-and-new-again runners forget that running isn't sprinting, it's not moving as fast as you can.
Slowing down makes all the difference. I didn't realize that as a kid and was never able to run due to my breathing. I started with C25k with my running being more like slow jogging at 12-13 min/mile (just barely faster than my walking). Concentrate on breathing with your steps, for example, breathe in for 3 steps, out for 2. As you speed up, your breathing naturally speeds up, but it keeps you steady. It's easy to go out too fast and get winded because your leg muscles can outrun your cardiovascular system to start. Good luck!