Questions from a new jogger?

summer92008

So I just got back from jogging/walking and feel pretty good. I've been walking all summer (3-5 miles/day) but today I thought I should start trying to jog. I would walk and then jog. I can jog maybe 1/4 miles before walking or so. I try to not overdo it starting out. First thing I notice is that I feel like I'm not getting enough oxygen toward the end of the little bit I jog which is the main reason why I stop and walk. Is there any better way to breathe? I start out breathing in through my nose and out through my mouth, but by the end, I'm breathing all through my mouth because I feel like I need more oxygen. So...

(1) Is there any way I can "breathe" specially to make me feel like I'm getting enough oxygen, or will my lungs get stronger and breathing will get easier with time?

(2) Should I jog a little every day when I walk or every other day or what? I understand I have to build up endurance, I just want to make sure I'm doing it right.

(3) I feel pretty good while I'm jogging, but when I stop and just walk for a while, I feel like I'm going to throw up. Is this normal? Will it go away with time or are there ways to prevent it?

(4) My stomach also cramps after I walk - right over my rib cage, right under where your bra would sit. I don't eat before I exercise, so I can't tell if the jogging it causing me to be hungrier than normal while exercising, or if it is my muscles telling me to relax?

Sorry for the questions - they probably come off as silly to those who jog all of the time. But today was the first day I've jogged at all, and I feel pretty proud of myself, but I just don't know if I'm doing everything the way I should be and if the signs my body are giving me are normal or if I should give them some attention.

summer92008

Also...

I'm walking a mile in about 16 minutes. I walk/jog a mile in 13 minutes. Does this sound okay or should I be jogging more of the mile than this? I usually walk a block, jog a block. But the blocks here aren't all the same length and size, so it's hard to tell exactly how much of the mile I'm walking and how much of the mile I'm jogging.

SassyCalyGirl

you should check out C25K-its a great program for beginning runners.

WhitneyAnnabelle

The cramps can sometimes be alleviated by raising your arms above your head or taking really deep breaths. I can't really speak to the other things, as I'm a runner who isn't actually a runner (I run 6-8 miles at a time, currently at about 8.5 mi pace, but I have no idea what I'm really doing as far as breathing, etc., goes, and I picked it up again after an injury that prevents me from CrossFit/Olympic lifting...we're not known for being runners, haha). I wouldn't worry too much about your pace. It'll just get better with time. I am curious to see what others have to say, though.

hbrittingham

They aren't silly questions at all! Starting out slowly is the best way. Try looking up the Couch to 5K and see if you can follow that. It will help you build your muscles and allow your lungs to adjust to this new cardio workout.

1) Your breathing will get better the more and longer you keep doing this type of workout. When I first started the C25K, I seriously thought I was in good physical condition. But then I started running and thought I would die! Now I run 2 1/2-3 miles 3-4 times a week (so I'm not a long distance runner by any stretch of the imagination) and it's not nearly as hard as it used to be.

2) I would suggest jogging every other day. If you follow the C25K plan, they only want you running 3 times a week.

3) I remember that throwing up feeling! It goes away when you get into better shape. Unless you push yourself really hard, then it comes back LOL

4) Stitches in your side are not uncommon when you first start running. Part of it is getting into better shape and part of it is the way you are breathing. I have also found out that if I drink some water before running, I don't get stitches.

glassgallm

There is nothing wrong with walking in between jogging. If you are out of breath, you are trying to go too fast too soon. Give yourself time to build up gradually. Check out this man's website- he is a former Olympian who now is a coach/ motivator promoting a run/walk method. There are many reasons to at least start out this way: less injuries, especially. I have met him personally at several running expos before races and he is very approachable and will talk at length with everybody who wants to: www.jeffgalloway.com

Early_Riser

I felt the same way when I started. Try to push yourself, and find what works. Don't overdo it! If you need to walk, then walk. Just aim to get a tiny bit better each run. Distance over speed.

snoringcat

If I were you I'd download a C25K app or podcasts - these will give you a 'structure' to your walk/jog routine and gradually build you up from a non-runner to running 5K.

I've just completed the course (over 9 weeks) having never run before and have loved every minute of it. I now run 5K 3 times a week.

Don't worry about time taken at the start - get the distance in.

Your breathing will get better as your lung capacity improves and it will become more natural. When I started C25K I was gasping & breathing unevenly. Now I have a steady rhythm and am breathing heavily but not 'out of breath' at the end of a run. I tend to breathe in and out through my mouth as my nose runs wheneever I run ;^)

I do occasionally get a 'stitich'. I make sure that I run a couple of hours or so after I've eaten a fairly light meal, so I have some energy but my stomach is empty.

dcresider

Ditto on c to 5 k program. That's what I used when I first started running 10 years ago. It's got a lot of information.

(1) There is a breathing method you can use: breathing in twice with each each step, then breathe out 3 times with each step. This breathing helps with side stitches /cramps too and will help regulate your breathing. Check C to 5k for more info.

(2) You should start slow and alternate days: M, W, F, S or what ever days work for you until your legs adjust to your jogs/runs.

(3) Not sure why your stomach feels bad. Do you run early? If so, eat a banana or toast with peanut butter to give you some energy.

(4) My stomach also cramps after I walk - right over my rib cage, right under where your bra would sit. I don't eat before I exercise, so I can't tell if the jogging it causing me to be hungrier than normal while exercising, or if it is my muscles telling me to relax?

See #1.

summer92008

Thanks, everyone.
I go walking/jogging between 7-8:30 every morning, depending on if I'm feeling lazy or not lol.
And no, I don't eat anything before it. I try to save my calories for later in the day.

And it isn't side stitches that I'm feeling - I know what those are! It is more of just a tightness in my muscles in the center over my rib cage.

Also...one last question that truly is silly. I feel kind of self conscious jogging while people are driving by me. I feel like people are gonna laugh at me. I feel like my cheeks (on my face) giggle or something, so they will think I look weird. Or I have an awkward jogging form.

I also feel like those that see me transitioning from a jog to walking will think negatively of me because I'm too out of shape to jog the whole thing.

This is probably something that someone my age would think, but I was just wondering if anyone else felt the same way.

I also am gonna download the C25K app. Thanks!

summer92008

Oh, one more thing...

Do you all jog in the winter, too? If so, what do you do to stay warm but not get hot while jogging/running?

Winters here can get a little harsh (usually in the mid 20s but can get down in the negatives sometime with quite a bit of snow and ice)

snoringcat

I know exactly what you mean about how you look. I was a bit self conscious too (partly cos of my age, lol).

My running style seemd very gawky at first - I would watch 'real' runners & wonder how they moved so smoothly. My style now is slightly better but I still don't think I look like a 'proper' runner. I settle into a kind of loping jog that fits my stride length & feels comfy for me.

As for running then walking, I just told myself that whatever anyone else thought, I was doing this for ME and it was better than sitting at home on my backside. I've always had smiles/nods from other runners, even when I was in the walk/jog stage, never anyone looking as though they were judging me.

Whenever I see anyone else out jogging/walking/running whatever their age/shape I think 'good for you - at least you're out doing something about your health'.

Edit: I've not jogged in Winter yet - but plan a long sleeved top& leggings rather than short sleeves & shots I have atm. Maybe a light jacket. Maybe a woolly hat in very cold weather - will wait & see what's needed

SarcasmIsMyLoveLanguage

Good for you for starting to run. It's addictive! A few pointers to address your concerns:

(1) I have been running for years, and I ALWAYS breathe out my mouth, especially once my heart rate is elevated. There's nothing wrong with this. Try taking longer, deeper breaths rather than short ones.

(2) I echo the Couch to 5km comments - download the app and follow the program. This will get you on the right track and eliminate the guesswork of how far to run, what days, etc.

(3) If you feel like throwing up, you may be going too fast. Slow down.

(4) Cramping may also be due to going to fast. For me, I know I'm going too fast because I will start to get cramps. It's my body's way of telling me to slow down.

SarcasmIsMyLoveLanguage

Oh, one more thing...

Do you all jog in the winter, too? If so, what do you do to stay warm but not get hot while jogging/running?

Winters here can get a little harsh (usually in the mid 20s but can get down in the negatives sometime with quite a bit of snow and ice)

Yes, I run in the winter. That being said, we don't get snow here, just a ton of rain. Dress in layers in the winter, and wear technical fabrics instead of cotton (I love my running tights!). If there's ice and snow, maybe stick to the treadmill instead, you don't want to get injured.

SarcasmIsMyLoveLanguage

And it isn't side stitches that I'm feeling - I know what those are! It is more of just a tightness in my muscles in the center over my rib cage.

Also...one last question that truly is silly. I feel kind of self conscious jogging while people are driving by me. I feel like people are gonna laugh at me. I feel like my cheeks (on my face) giggle or something, so they will think I look weird. Or I have an awkward jogging form.

I also feel like those that see me transitioning from a jog to walking will think negatively of me because I'm too out of shape to jog the whole thing.

The pain could be your diaphragm - google diaphragm cramping and see what you find for advice on this (mostly, "slow down" and "stay hydrated")

As for feeling silly, yes, that is perfectly natural but trust me, most people that see you running will only think you are awesome for giving it a shot!

hbrittingham

Thanks, everyone.
I go walking/jogging between 7-8:30 every morning, depending on if I'm feeling lazy or not lol.
And no, I don't eat anything before it. I try to save my calories for later in the day.

And it isn't side stitches that I'm feeling - I know what those are! It is more of just a tightness in my muscles in the center over my rib cage.

Also...one last question that truly is silly. I feel kind of self conscious jogging while people are driving by me. I feel like people are gonna laugh at me. I feel like my cheeks (on my face) giggle or something, so they will think I look weird. Or I have an awkward jogging form.

I also feel like those that see me transitioning from a jog to walking will think negatively of me because I'm too out of shape to jog the whole thing.

This is probably something that someone my age would think, but I was just wondering if anyone else felt the same way.

I also am gonna download the C25K app. Thanks!

Girl, everything on my body jiggles when I jog. Matter of fact, I refer to it as going jiggling as opposed to going jogging. LOL

Don't worry about anything anyone else might be thinking, because they aren't thinking what you think they are. Most likely, they aren't even noticing you, though I did have a car honk at me the other day. First time that's happened. Ha ha!

glassgallm

Oh, one more thing...

Do you all jog in the winter, too? If so, what do you do to stay warm but not get hot while jogging/running?

Winters here can get a little harsh (usually in the mid 20s but can get down in the negatives sometime with quite a bit of snow and ice)

glassgallm

Yes, I run in the winter, unless the temp was 5 below zero or less. I live in a Northwestern Chicago suburb and last winter was pretty brutal. My usual 3 mile route goes partway on a bike path that was snow and ice covered from Dec. to March. I plotted alternate routes along neighborhood streets because I knew they would be plowed (although still icy in some spots). I was training for a half marathon in....Antarctica in March, so it was very good training! :bigsmile: As for clothing, I have a light prima loft jacket, which was plenty warm enough while running, also wind breaker type heavier running tights (part nylon, part stretch), a fleece hat, head band that covered my ears, and when it was REALLY cold, a balaclava that could cover my chin, sunglasses are also a must. And, since the cold wind can be very drying, I would put a light coating of vaseline on my face before heading out.

glassgallm

Yes, I run in the winter, unless the temp was 5 below zero or less. I live in a Northwestern Chicago suburb and last winter was pretty brutal. My usual 3 mile route goes partway on a bike path that was snow and ice covered from Dec. to March. I plotted alternate routes along neighborhood streets because I knew they would be plowed (although still icy in some spots). I was training for a half marathon in....Antarctica in March, so it was very good training! bigsmile As for clothing, I have a light prima loft jacket, which was plenty warm enough while running, also wind breaker type heavier running tights (part nylon, part stretch), a fleece hat, head band that covered my ears, and when it was REALLY cold, a balaclava that could cover my chin, sunglasses are also a must. And, since the cold wind can be very drying, I would put a light coating of vaseline on my face before heading out.smile

summer92008

Thanks everyone!

Kita328

(1) Is there any way I can "breathe" specially to make me feel like I'm getting enough oxygen, or will my lungs get stronger and breathing will get easier with time?

-- Breathing suggested is in through the nose. In and out.

(2) Should I jog a little every day when I walk or every other day or what? I understand I have to build up endurance, I just want to make sure I'm doing it right.

--Start an interval training program C25K is a good one, but personally I bought a Begginers running book. It had a lot of information on form stretches and answers many questions that may come up. It explains why the preferred method for beginners is intervals (run/walk).

(3) I feel pretty good while I'm jogging, but when I stop and just walk for a while, I feel like I'm going to throw up. Is this normal? Will it go away with time or are there ways to prevent it?
(4) My stomach also cramps after I walk - right over my rib cage, right under where your bra would sit. I don't eat before I exercise, so I can't tell if the jogging it causing me to be hungrier than normal while exercising, or if it is my muscles telling me to relax?

--My answer for both 3-4 are the same as they are prob related. Dont eat before a run. That being said I think the issue is FORM. Running form causes cramps and is prob the reason you are feeling awful. It is better to start slowly running to make sure you are using proper form. Google is a good tool and even if you are very slow starting its fine just focus on form. In my opinion form is the most important part to learn on your journey to become a runner. With proper form you will be able to run further, faster, and longer.