For those of you that jog on the treadmill

Loves418

Tell me how to be able to breath better! After I jog for a minute or a minute and half on 4.5 I need to walk because I feel like I am out of breath. What is the secret to having more lung power for jogging?

suzzann666

start off with intervals and work up from there

jshaps7

I used the couch to 5K program (which is basically just intervals). If you'd like to do it without a program, you can try running as long as you can, walk until you can control your breathing again, then run again. Just try to keep it up and slowly extend the running intervals.

misty0413

I think it just takes time. I usually do a 4.0 for as log as I can just a minute or two then have to crank it down to a 3 or 2.8 to catch my breath. Sometimes I think it depends on the mood I am in or the song on my Ipod.

Arrica

I think it's just one of those things that gets easier with time

Aspynmom

Count your steps and time your breathing...for example breathe in over 1-2-3 steps, breathe out over 1-2-3 steps. You can shorten or lengthen the step limit based on how out of breath you are. The Army taught me that.

KBGirts

The secret is working up to it. If you are out of breath, it's too fast. Slow down. Start with 3.5 or 4 even if you feel that's too slow, you'll last longer.... then after a while bump it up and keep pushing. Nobody just decides to start running and then automatically does it with no problems of feeling out of breath.

LilRedRooster

Jog more slowly. Even if you feel ridiculous, jog as slowly as you can and, and the speed will work up once you build the endurance.

Babymomakell

My "trick" is to start slow, start at 1 for a min, then go to 2, then to 3, just stop when you feel you are at a pace you can maintain for awhile, if you get short of breath slow your pace down, the key is to push yourself but not to hurt yourself, so if you are getting out of breath then your body may not be ready for the pace. Start slower and work your way up to it, running is based on endurance.

jodycoady

Tell me how to be able to breath better! After I jog for a minute or a minute and half on 4.5 I need to walk because I feel like I am out of breath. What is the secret to having more lung power for jogging?

Your body is not used to it yet, but over time it will!

It's okay..... it will get better and you will be able to go longer....DO NOT push your self at first, you could faint! WATER WATER WATER.....

And good for you!!!! Keep it up, your heart will thank you for it. Pretty soon you will will posting about "runner's high" :bigsmile:

MinnieInMaine

I agree with all the previous postings. It's probably just because you're new to it. Keep doing those intervals (they're good for fat burning anyway) and eventually you'll be able to increase your time. Timing your breathing with your steps helps a lot too. I usually do a breath intake for every two foot falls (then breathe out for the next two), but sometimes it's three depending on my speed and stride.

Trust me, it'll happen with some practice and patience. I started out barely being able to do a minute at 4.3mph and this weekend I'll be running in my first 5k!

secretlobster

Being out of breath early into your jog means your cardiovascular endurance isn't where you want it to be yet. There are no tips and tricks that will help you breathe better, it is your heart's way of telling you that it can't distribute oxygen to the rest of your body at the pace you're going at.

I'm not sure if you are new to jogging or not, but I would not get discouraged. Your endurance will get better as time goes on.

sunshinedazed

Jog more slowly. Even if you feel ridiculous, jog as slowly as you can and, and the speed will work up once you build the endurance.

THIS. I read an article that changed my life. I will have to look it up at home, but essentially the idea is that if you're winded, you're running too fast. Slow down. Even if you could walk faster than you're running/jogging. SLOW DOWN. As you start interval training you'll realize you can go longer and longer. Slowly increase your speed. When jogging you should be able to hold a conversation - if you can sing a song, you're going too slow.

momofJandA

a little longer each time- so if you can go for a minute and a half now, push it to 2 minutes (you won't die I promise- it will be uncomfortable but you can do it) Do that for a couple of days than increase to 2.5 minutes, then 3 minutes- you get the picture

I don't actually run on a treadmill- I am a road runner but the idea is the same increase your endurance and you will run farther

ChristiH4000

Couch to 5k is a great program. It starts you with more walking than running and gradually moves you up. I used to die after 90 seconds of jogging, now I die after 5 minutes. Slow and steady progress!

TheCats_Meow

1) Slow down. You can worry about increasing your speed later.

2) Breathe using your diaphragm. Basically, make sure it's your stomach, NOT YOUR CHEST, that's moving in and out. This is the best way to breath while running.

When someone shared tip #2 with me, it improved my breathing A LOT! Plus, it helps eliminate/reduce side cramps while running.

Good luck & good job!!!

Hellbent_Heidi

Count your steps and time your breathing...for example breathe in over 1-2-3 steps, breathe out over 1-2-3 steps. You can shorten or lengthen the step limit based on how out of breath you are. The Army taught me that.

Interesting...I tend to get out of breath or cramp from not breathing right and will definitely try your technique...thanks for this tip :drinker:

soaps54

I just started jogging on the treadmill a few weeks ago and thought I was going to die but like a lot of people said above, intervals help tremendously. Walk for a few minutes, jog for a few minutes - it'll help build your stamina.

lisaisso

i agree with all the above..
i have to constantly remind myself on the proper way for ME to breathe: right, left, INHALE. right, left, EXHALE. so in, in. out, out- that works for me

kmel2479

Couch 2 5K! It is basically what you are trying to do it sounds like. I just find it helpful to follow the guidelines of it because I want to push too hard, too fast which can make it more discouraging. You can do it!!

Sheenamarie7

Agree with everyone who say's intervals. I just started trying to "jog" on the treadmill and it is a slow process. I walk at 3.6 for .10 of a mile than try to jog at 4.5-5.0 for .25 of a mile, loose my breath, slow back down to 3.5 and catch my breath. I really want to be able to run again like when I was 19 but it will take time. Be patient with yourself and keep pushing. It will get better. At least thats what I keep telling myself! Good luck and good for you for getting on and workin' it!

carrieliz81

When I first started trying to run, breathing was my biggest problem. The key to it, for me, was to focus on taking really shallow breaths. I had thought, I need to breathe really deep so I can get lots of oxygen! But that made it really hard. Really shallow, small breaths taken frequently helped me to run better and farther. Typically my pattern is associated with my footfalls, so I breathe in for a two count and breathe out for a one count. in, in, out. in, in, out. And again, shallow breathing is the key for me. If I start getting cramps, one or two really deep breaths in the midst of the regular pattern can help me to alleviate it somewhat.

I hope what works for me may work for you!

Rachael235

I used to be able to jog 20 minutes solid at 4.5 before I had kids but having just started up again Im taking it slowly.
I start on 2 for 2 mins then 3 for 3 mins then 3.5 for 4 minutes then 4 for 1min then back down to 3.5 for 2 then back upto 4 for 2 then down to 3.5 for 2 then 3 for 3 mins and then down to 2 til I feel my heart and breathing has returned to normal.
Distance wise Its not very far but I aim to slowly increase my minutes on the 4 speed and will slowly get faster (I think!! Hopefully!!)

Rachael235

Also what carrieliz81 said about breathing is exactly how I do it too!

bigsisterdice

try the c25k program - its fantastic! i used to not be able to run for more than like 30 seconds, but im on week 4 and im up to running for 5 minutes straight now good luck!

NNAhuja

Tell me how to be able to breath better! After I jog for a minute or a minute and half on 4.5 I need to walk because I feel like I am out of breath. What is the secret to having more lung power for jogging?

For me it was about havign great music to jog to. I would want to give up after a min and a half with no music but let me have great music and I'm good for 8 minutes.
I also had to stop smoking. I don't smoke cigs but I'm have a hookah every now and again but I realized that once I stopped that, I was good for running.
Breathing through your nose, helps too.
Intervals! When I first started, I'd walk for 5 minutes 3-3.5, then jog at 4.0 for another 5 minutes. I'd do two sets of that. Little by little I'd take a min of the walking and add it onto the jogging.
Having water nearby doesn't hurt either. Just take small sips.
Good luck with building up your endurance! It will all be worth it.

carrieliz81

1) Slow down. You can worry about increasing your speed later.

2) Breathe using your diaphragm. Basically, make sure it's your stomach, NOT YOUR CHEST, that's moving in and out. This is the best way to breath while running.

When someone shared tip #2 with me, it improved my breathing A LOT! Plus, it helps eliminate/reduce side cramps while running.

Good luck & good job!!!

I am the opposite of #2. If I breathe with my diaphragm instead of my chest, I get too much air and it makes running awful for me. As a singer, I had to learn that the deep diaphragm breathing worked for singing, but I had to alter my pattern to be more shallow and light for running. It is interesting that different patterns work for different people. You should experiment to see what will be best for you! And again, timing it with my steps really helped me control it too, as several others have said.

mhankosk

Couch to 5K! It is a great program. I did it a couple months ago. I had a really hard time just getting through the first week and I thought I would never progress. But you do and you feel awesome! Good luck!

Jen16226

I agree 1000% with C25K.
Believe me when I tell you that the first week I could barely run the 30 seconds.......week 5 day 3 I had to run for 20 minutes straight and was so flipping proud of myself for it I literally cried when my one friend walked into the gym. She is my inspiration that I can do this as she lost 100 pounds doing C25K in addition to healthy eating habits.

Find some good music with a great beat.
Do not look at the distance you are going.....pay attention to just being able to run. The distance WILL come later.

Tomorrow is week 6 day 3 for me.

If I can go from barely being able to run 30 seconds to being able to run for 20 minutes at a time.....being literally just under 200 pounds PLUS only 3 months out from quitting smoking, anyone can!