RUNNING HELP

georgieamber2

Hey!
I'm trying to improve my running but I've got chronic rhinitis and have always found it very difficult as it prevents me from breathing through my nose but going to persiveer!
Does anyone know any simple running plans for beginners I could use?? like I mean really beginners! It's mad, I can do dance for hours on end in shows etc but running...nah m8

vespiquenn

Absolute beginner would be any of your C25k plans.

georgieamber2

I've never heard of that before!! thanks

Xvapor

Only advice I can offer for someone who is just starting is ...Find a good orthopedic surgeon

MeanderingMammal

As above, Couch to 5K is a good plan.

I would not worry about breathing in a particular way. I generally alternate in and out.

Brimixed

honestly i was not a fan of the C25K... what I did that worked for me was start building up my cardio by using fun activities like swimming, the elliptical, and the stair master. I did hiit with these and slowly built up my endurance. But C25K has worked well for so many people too!

rugratz2015

C25K - Couch to 5k - you can download an app or try yourself, walk for a 5 mins, run for 1, walk for 2, run etc and over 8-10 weeks you should be able to run for 30 mins non stop. Remember to walk first to warm up your muscles, walk at the end and do some stretches this will help you cool down. There should be park runs near you, they're free, try them, the volunteers who run them will be happy to help if you ask for advice. Good luck

georgieamber2

Thanks for all the comments haha! I'll bear ((is this the right form of bear hahah?!) them all in mind❤️

Jthanmyfitnesspal

I did C25K last year and I've kept running since then. I used the app from Zen Labs on Android, but there are others.

My primary advise: stay on each level until you are comfortable. There's no reason to progress through the levels any faster than is right for you. If one is hard, do it as many times as you need to master it. You can even go back through some of the levels, if you need to.

Also: I had some issues that made me a few days to a week off (I'd switch to elliptical or something else). Running seems to cause more problems than practically any other type of exercise! Take it slow and pay attention to trouble spots (feet, ankles, shins, knees, hips) before they get bad!

georgieamber2

thanks for the advice!!! Yeah I don't want to strain myself too much or risk injury so gonna take it really slow! I'm doing a 500 mile walk hahah but literally any other exercise my stamina is great!...I just can't run hahahha

youdoyou2016

If you're just starting out, I'd also recommend going on YouTube and searching for some videos that demonstrate injury prevention, esp something called "the myrtle routine." People get injured running because they push too fast and because they're weak (hamstrings, gluts, core, etc) so they compensate in some way, which leads to an injury. Unfortunately, you won't necessarily know there is weakness in those areas until you get the injury, so I'd suggest a strengthening program for runners, too.

OldAssDude

When I started about 6 months ago, I could only run for 30 seconds at a time. now I can run 5 miles, and have just started to learn trail running. And I'm 59.

Some tips:
good shoes for your type of running
develop a good running style
take it slow and easy
on non-run days take brisk walks to help recover
do squats and lunges to strengthen your legs

Also, there is no rule about breathing through your nose. I never breath through my nose. Your breathing will develop naturally.

spiriteagle99

I also have issues with rhinitis. Mostly I breathe through my mouth when running. I always carry a handkerchief since I am not a fan of snot rockets. Flonase has helped a little during allergy season.

I started with c25k 5 years ago. Now I'm training for my third marathon. I think it's a good program for people who have no running background. It builds your time running gradually in a way that gives confidence that you can do the next step, even when you think it's impossible. Enjoy.

girlinahat

Xvapor wrote: »

Only advice I can offer for someone who is just starting is ...Find a good orthopedic surgeon

no real evidence to suggest running is any worse for the body than any other form of exercise.

eagle_74

C25K and don't be afraid to repeat a week..let your body adapt. It seems like Cardio can Improve quicker than your muscles and tendons. Injury prevention when starting out is paramount. Nothing worse than having to stop completely.

georgieamber2

girlinahat wrote: »

Xvapor wrote: »

Only advice I can offer for someone who is just starting is ...Find a good orthopedic surgeon

no real evidence to suggest running is any worse for the body than any other form of exercise.

There's only really evidence to prove running is worse for you if you're very overweight/obsese due to the pressure it puts on your joints. x x

MeanderingMammal

georgieamber2 wrote: »

girlinahat wrote: »

Xvapor wrote: »

Only advice I can offer for someone who is just starting is ...Find a good orthopedic surgeon

no real evidence to suggest running is any worse for the body than any other form of exercise.

There's only really evidence to prove running is worse for you if you're very overweight/obsese due to the pressure it puts on your joints. x x

There's a lot of opinion...

Jthanmyfitnesspal

Re: Rhinitis:

Running with a handkerchief is essential!

Prescription ASTEPRO (Azelastine 0.15%) has really helped me.

Flonaise helped a lot a first, but eventually gave me a bloody nose, so watch for that. It thins the musous membranes in some people, apparently.

Jthanmyfitnesspal

PPS as a 50+ I can tell you that running is the only exercise that has given me repetitive stress issues repetitively. I still like doing it, but I fall back on using the elliptical, cycling, and swimming if I'm too sore to run.

(I've also had problems swimming over the past year, but it's gotten better with a new stroke technique. Yay!)