help with running

meowmary2016

hey everyone!

I'm new to the whole "posting for advice" but i need it and i see a lot of good advice within these forums!

So, I am trying to join the air force and I know I have about 30 pounds to lose, I'm in the process of doing that but I need to learn how to properly run!

When I run, it feels like I'm dying - literally! I don't know how to properly breathe while running. My chest gets hit, I start wheezing, the whole 9 yards.

I don't know what to do to better this as I have to pass basic training that includes running.

Any tips or advice would be lovely!! TIA.

Cahgetsfit

I dislike running, however, know many people who have successfully done the C25K thing. have a look at that. apparently it's great!

meowmary2016

Cahgetsfit wrote: »

I dislike running, however, know many people who have successfully done the C25K thing. have a look at that. apparently it's great!

I will definitely look into that!! Thanks!

CatherineLaurel

I used to as well. Start small! Set a target each time you practice. Targets can be by distance or time. For example, if you decide time (best choice IMO) just tell yourself you’ll be outside or on the treadmill alternating jogging and walking for 20 mins. Do what you feel like during that time. Increase it to 30 then 40 etc etc. Doesn’t have to be running whole time. Your lungs adjust. Your body gets used to maintained high heart rate. Starts not to feel like death and becomes enjoyable.
Good luck my friend

TavistockToad

Run slower

littlegreenparrot1

Definitely try C25K, the program helps you build slowly and see your progress.

Run more slowly, go 3/4 times a week. Stick with it. It takes longer than you think it should before you stop feeling like collapsing.

The breathing should come with practice, but I still quite often count in and out of I'm struggling.
So, in one two three steps, out one two three steps. It helps feel a bit more in control and slow it down.

If you don't have them already get good proper run trainers and bra. Life will be much more comfortable.

I know it can be tricky, but try to get out and about. Give me a trail and a podcast and I will happily go for miles, barely manage 15 mins on a treadmill though. Even better if you can borrow someone and/or their dog!

noblsheep

First thing I'd say is slow down. Like wayyyyyyyyyyy down. Slower than you walk, if needed. You should be able to sing in full sentences when you're running.

Try C25k. Get an app or time yourself. It starts out with 60 seconds of running followed by 90 seconds of walking, and works up to a full 30 minutes (which, if you're like me, doesn't get you to 5km but is close enough that you could probably do it without much more ado).

As for breathing, some people breathe the way their bodies tell them to and end up fine. I eventually settled on 3:3 or 2:3 breathing pattern for slow(er) runs. Try out different patterns and see what works for you. If you can't follow 2:2 breathing, you're probably going too fast.

Oh and as mentioned above, get properly fitted running shoes and a good sports bra. They will seem pricey but will make an enormous difference in comfort and avoiding injury.

StephSuter2508

I have been there, when I first started running I figured I would do a jog around the block, I barely made it 5 minutes before I had to stop and catch my breath,

I can now run a half marathon in 1hr 58min non stop

CT5K or similar programme is exactly what you need to start with, focus on jogging for x seconds or minutes and walking for y seconds or minutes, then you increase x and reduce y until you can jog none stop for your desired distance

Once you can jog your goal distance, that is when you start to train your speed, to do this I use fartlek principle, like CT5K but you do sprint / jog, I also do hill sprints and pyramid runs, over time you will find your natural jogging speed will increase without you even trying

Once you have completed your intital training plan, mix things up do a short run, long run and a speed run on three different days over the week, it keeps your legs engaged. "Short", "Long" and "Speed" are all relevant to you and what you are training for

kkneditor

I am on week 4 of C25K and have come to appreciate running!

kattbigs

That's amazing you want to join the air force!

As most people here have already said, Couch to 5K is indeed awesome. It's really exciting to get started and you wanna go big, but I gave up and I stop/started until I took the time to do it properly.

I really focused on running in a place that makes me happy: the early-ish mornings of my local park. The weather was cool, but the sun came in beautifully, softer gravel paths and a killer playlist After breaking through the tired lungs, gasping for breath and muscle soreness, it was really mental, and now I enjoy the time to myself!

I also really enjoyed trail running, because it mixed it up and helped me build different muscles from just running on a treadmill (which I do now and it's not all that exciting haha)

I wish you lots of luck!

jgnatca

The slow buildup is critical. Your heart and lungs need to build up strength and capacity and only time will do that for you. Cardio=heart, Vascular=veins and lungs. Hence, Cardio exercise.

The good news is you will see improvement every week when you are following C25K. I found the improvement to be more reliable and satisfying than any diet. Effort>Strength.

After your cardio is improved your muscles will have to play catch-up. Stick with the plan to avoid injury.

BoxerLover96

There is also a program called None To Run. Check out their website www.nonetorun.com. I felt that program was better for me than the C25k when I first started running. Here is an example of Day 1 on None to Run 12 week program:

Walk briskly for 5-minutes. Then alternate
between 30- seconds of slow running and
2-minutes of walking for a total of
20-minutes.
TOTAL TIME: 25-minutes

It is similar to C25k, but takes it a bit slower.

Good luck!

By the way, kudos for wanting to join the air force!

cwolfman13

I did a C25K program...it provides for structured training to build up to doing a 5K. I found it very beneficial to have the structure of a program and I made improvements every week. It got me to the point that I was able to run the 5K without stopping...my time wasn't great, but I could run it. After that I just kept running and getting better...eventually did C210K which really improved my time on the 5K.

I don't really run anymore as I took to cycling and enjoy it much more, but those programs helped a lot when I was running.

mbaker566

is zombie run still active? people enjoyed that app.

go slow. follow a plan. there are lots of free plans online. there might even be plans for military fitness.

if you decide you like running, consider going to a local store and getting fitted for proper running shoes. they are expensive but cheaper than medical bills from an injury. they will also have great resources for beginners

shnoots

I have asthma and never thought I could do cardio. The best advice I've seen is to jog as slowly as you can. And then go even slower. Focus on increasing your footfalls while shortening your stride. Your lungs catch up and then you can go longer and faster

meowmary2016

mbaker566 wrote: »

is zombie run still active? people enjoyed that app.

go slow. follow a plan. there are lots of free plans online. there might even be plans for military fitness.

if you decide you like running, consider going to a local store and getting fitted for proper running shoes. they are expensive but cheaper than medical bills from an injury. they will also have great resources for beginners

omg zombie run was popular in high school and i was so bad i'd die immediately lol! i do need better training shoes so i will look into that! thank you!

xxxMADMAXxxx

First off, good for you for preparing to join the Air Force.
Good luck on your journey!

Ah, I have a question for some of the replies here...

When I first began running, (while I was in studying at a different college) I would run as fast as I could, and then power-walk when it was too much, and do that over and over again for just over an hour.
Since I returned home, I stopped running, so I do not have much experience at all.
Why is it so important to run slowly in the beginning?

autumnblade75

I can confirm that Zombies, Run! is still active. They have an upcoming Virtual Race, even.

MelanieCN77

Get a Couch to 5K app and run slow. Like don't even worry about how slow - once you get the program completed and are trotting the distance, decide then if you need to be faster and apply different training at that time. For now you'll be safer and more comfortable (and thus likely to stick it out) just taking your time.

garystrickland357

I want to add some thoughts. Many new runners discover that they are not as fast as they would like to be so they think they need to run fast - to get fast. Then they read all of the advice about starting out slowly and wonder what's up. Think about this:

As you learned in school your body is composed of multiple systems. When you run you put a strain on the muscular, cardiovascular, and skeletal systems (primarily). We improve fitness by creating small damage in training that then gets repaired during recovery - and we get stronger.

The issue with running is that not all of these systems respond in the same time frame. In general your cardiovascular system and your muscular system can repair cellular tissue damage quickly. You will begin to breathe easier and feel stronger fairly quickly. The danger lies in the damage you do to your connective tissues and bones. Remember the lessons where you learned you "get a new stomach lining" every two weeks? Your nervous tissue does not regenerate? Your skeletal and connective tissue recover much more slowly - like 10% per year.

So the part of the reason new runners are advised to run slowly is because their bodies need MONTHS for their skeletal and connective tissue to adapt to a continuous training load. Yes - speed work is important AFTER your body is adapted to running stress.
Run slow. Give your body time. Be consistent. Speed and endurance will come.

mbaker566

xxxMADMAXxxx wrote: »

First off, good for you for preparing to join the Air Force.
Good luck on your journey!

Ah, I have a question for some of the replies here...

When I first began running, (while I was in studying at a different college) I would run as fast as I could, and then power-walk when it was too much, and do that over and over again for just over an hour.
Since I returned home, I stopped running, so I do not have much experience at all.
Why is it so important to run slowly in the beginning?

avoids injury

funjen1972

I'm so glad you're asking for help! I never learned how to run prior to joining the military and it seemed like torture. It wasn't until I got out that I realized there's a methodology for 'easier' running. 30 years later I now run farther and faster than I did while I was in. Best of luck to you!

anthocyanina

Breathe in with your nose and mouth when running. Takes a little practice at first but you'll get more air that way.

xxxMADMAXxxx

garystrickland357 wrote: »

I want to add some thoughts. Many new runners discover that they are not as fast as they would like to be so they think they need to run fast - to get fast. Then they read all of the advice about starting out slowly and wonder what's up. Think about this:

As you learned in school your body is composed of multiple systems. When you run you put a strain on the muscular, cardiovascular, and skeletal systems (primarily). We improve fitness by creating small damage in training that then gets repaired during recovery - and we get stronger.

The issue with running is that not all of these systems respond in the same time frame. In general your cardiovascular system and your muscular system can repair cellular tissue damage quickly. You will begin to breathe easier and feel stronger fairly quickly. The danger lies in the damage you do to your connective tissues and bones. Remember the lessons where you learned you "get a new stomach lining" every two weeks? Your nervous tissue does not regenerate? Your skeletal and connective tissue recover much more slowly - like 10% per year.

So the part of the reason new runners are advised to run slowly is because their bodies need MONTHS for their skeletal and connective tissue to adapt to a continuous training load. Yes - speed work is important AFTER your body is adapted to running stress.
Run slow. Give your body time. Be consistent. Speed and endurance will come.

Thanks so much for explaining this.
When I started before, I had no idea what I was doing other than getting out and running as much as I could for an hour (and three hours on Saturdays). I thought it was the ice that was bothering my knees when I came home (since my body had felt just fine before then), but I guess it must have been a buildup from starting out too abruptly.

I am grateful to read this now before I start back up. Thanks!

xxxMADMAXxxx

mbaker566 wrote: »

xxxMADMAXxxx wrote: »

First off, good for you for preparing to join the Air Force.
Good luck on your journey!

Ah, I have a question for some of the replies here...

When I first began running, (while I was in studying at a different college) I would run as fast as I could, and then power-walk when it was too much, and do that over and over again for just over an hour.
Since I returned home, I stopped running, so I do not have much experience at all.
Why is it so important to run slowly in the beginning?

avoids injury

Thank you!