I need help breathing

reederx5

Can someone please instruct me on the art of breathing while trying to jog. I have been able to run about 8 minutes on a treadmill with out stopping. I was able to run around the school track one complete time without stopping and that took about 3 min or so. Today I tried to run (was a little hot & humid) but I could only go about 1-1.5 minutes and I was totally gasping for air. I am getting so discouraged. I really want to be able to run. Any advice would be greatly appreciated. Thanks!

126siany

Can someone please instruct me on the art of breathing while trying to jog. I have been able to run about 8 minutes on a treadmill with out stopping. I was able to run around the school track one complete time without stopping and that took about 3 min or so. Today I tried to run (was a little hot & humid) but I could only go about 1-1.5 minutes and I was totally gasping for air. I am getting so discouraged. I really want to be able to run. Any advice would be greatly appreciated. Thanks!

Slow down, first of all. Right now you want to work on extending the duration of your runs, which means going slower. Speed will come on its own to new runners as your aerobic capacity and leg strength improve.

Try breathing in for two footfalls and out for two footfalls. That tip helps a lot of new runners control their breathing and their pacing.

Also, realize that it is more difficult to run outside. The treadmill is dead flat, first of all, but it also propels you slightly forward with each step so you aren't moving 100% of your weight on you own. The toe-off is also completely different. So, expect to be a little slower outside as it is a little harder and also works your muscles a little differently. You can help to counteract this a bit by setting the treadmill on a slight incline, like 1-2%.