new to running....help?

holli_walker

I going to start running more and eventually work my way up to a marathon. I want to make sure I am running as efficiently as possible do you have any suggestions? Also as a kid my mom always told me breath in your nose and out your mouth. When trying that today I felt out breath. But if I breathe in my mouth sometimes causes a stomach ache. Is something I need get use to or different way to run without causing a stomach ache? Thank you in advance for any help

amusco_rn

I had a lot of success with the Couch to 5K program. I started running in Jan of '08. Since then I have worked my way up and completed 6 half marathons in addition to a variety of shorter distance runs. I really enjoy running now and no longer view it as "work".

holli_walker

That awesome that not a chore anymore. That is how I want to get. I have heard of couch to 5k plan on starting it soon but guess my question was more towards what are some suggestion of proper technique. Maybe somethings that help people so I can make sure I am running effiecent as possible

kgorman1984

practice breathing before you go out to run...get the breathing down and i promise you will feel tons better. you may feel out of breath because its not normal to you and your thinking about it to much. I had the same problem when i worked out. and even when i lifted weights i had to remind myself to actually breath. Most important.

amusco_rn

I find chewing gum while I run helps me to regulate my breathing.

ETA: I am an exercise-induced asthmatic. When I started running, I was puffing on my inhaler 1-3x per run. I am happy to report that by the time I ran my 1st 1/2 marathon, I was able to do the full 13.1 miles without the assistance of an inhaler. I definitely found it difficult to "learn" how to breathe in the beginning but found over time that as the running itself became easier, I was breathing easier - I think mostly because I wasn't 100% focused on form, mileage, breathing, etc.

mark2605

This article should tell you everything you need to know:

http://running.about.com/od/howtorun/f/breathing.htm

(running.about.com is a great resource in general for new runners)

megiwatt

I'm relatively new myself, but I had a session with a personal trainer and she gave me the best advice. Focus on blowing air out, your body will naturally inhale. Hope this helps... also, I found I can usually run farther than I think I can. Good luck, and have fun!

jo31071972

This article should tell you everything you need to know:

http://running.about.com/od/howtorun/f/breathing.htm

(running.about.com is a great resource in general for new runners)



Thanks this is a good link with some useful information

heybales

I going to start running more and eventually work my way up to a marathon. I want to make sure I am running as efficiently as possible do you have any suggestions? Also as a kid my mom always told me breath in your nose and out your mouth. When trying that today I felt out breath. But if I breathe in my mouth sometimes causes a stomach ache. Is something I need get use to or different way to run without causing a stomach ache? Thank you in advance for any help

That suggestion is usually given to assist in making sure you breathe with your diaphragm, lower stomach, not your chest.

Try to have your feet turning over 80-90 cycles/min, or 160-180 steps/min.

And this since you are starting out. No need to stop you in your tracks from injury.
http://runninginjuryfree.org/2008/09/foot-strike.html

And this program was nice for building up to longer runs. You don't have to make each level a week, but when you feel comfortable. I actually took this schedule, and instead of weeks, made it 5lb weight ranges, with the final "week" or weight, about 10 above my goal, and worked backward from there.

http://www.exrx.net/Aerobic/JogWalkProgram.html

kgorman1984

thats funny i alwwways chew gum when i run its a habit. and it works.

holli_walker

Thank you everyone! Going try them tonight when I go for my run