Jogging, breathing, endurance and stamina tips needed!

CMMia17

Hello everyone. I want to begin jogging to build endurance and stamina. But, I’m having a little hard time with it. I had improved a little in the last 3 months (basically when I started again), but I’m thinking I could use more tips. I would like to know the proper way to breathe while running. Are there any conditioning exercises I can do to help build endurance and stamina? Eventually, I want to be able to jog a 5k without stopping, last longer in martial art drills, etc. Any tip will help! Thank you in advance!
(Just to let you know, I have been on and off with the jogging for the last 3 months. I can only jog for about 3 minutes before I feel like I’m heaving and my legs are burning. I have started with only jogging for less to than minutes and slowly built myself from there. Again other workouts to incorporate and such to get to my goal is much appreciated!)

arc918

Slow down when you run. It should not feel like you are sprinting in 7th grade gym class. Keep it slow ans easy and build up endurance that way.

Good luck and have fun!

dream_big

I used C25K when I started, 2 more runs left I'd ill have finished the program it's really helpful! If you have a smart phone or iPod you can download it.

Mokey41

Take a look at the C25K program. I've been running for 2 years now and still find the first 10 minutes the worst. I feel like I'm breathing too hard and want to quit but if I push through that I'm good for an hour or more. You can try slowing your pace to get control of your breathing. You don't have to run fast to get the benefits.

djames92

Slow down when you run. It should not feel like you are sprinting in 7th grade gym class. Keep it slow ans easy and build up endurance that way.

Good luck and have fun!

while i do agree with this for the most part i would suggest running some sprints to maybe to end your run for that little bit of extra endurance

SueMGordon

I have been using Couch to 5k and literally started from zero exercise. I managed to do the whole of the first 5 weeks at the first attempt. It is a very good program. I've just had my running gait analysed so I can get the correct footwear and should have done that before I started. I also run at 5 mph - basically if you can jog any slower than you are doing at the moment then do so.

Good luck!

CMMia17

Thanks everyone for your time and advice. I will definitely be applying all the advice I have seen here.

sevsmom

Def slow down at first. What I would recommend is going at a fairly slow pace and work on how FAR you get each time. Every few runs, add a little more distance (at the slow pace). When you reach your desired distance. . .THEN work on getting faster. As for breathing techniques. . .I just try to be mindful of my breathing. When I feel like I'm pushing really hard, I'll breath in for 2 footfalls and exhale for two footfalls. . .creating a rythym if you will.

One poster suggested adding a little sprinting to the end of your run. That could help. I do that occasionally. But, I think the best thing you can do to force yourself to focus on getting better is to sign yourself up for a race! That is a HUGE motivator to improve!!! Hope you find your way to a love for running. I think it's fantastic!

CMMia17

Thanks! I should sign up for one! I'll have to take a look at what is in my area.

bonjour24

complete the C25K program, and run as slowly as you can. it should be just faster than a walk. the thing with c25k is that it's NOT supposed to be really hard and leave you really sore- it's supposed to be doable, and you should want to go back for more!
i remember doing c25k, and the 1st and 2nd weeks i ran out of breath, the 3rd and 4th weeks my thighs and calves were BURNING before i ran out of breath. then i got that under control, and for the rest of the program i focussed on my breathing again.

if it helps, when i need it i time my breathing to my footfalls- breathe in for 2 steps, exhale for 2 steps.

beeloving

Hey! I am running my first 5k this weekend, so I am new to this, but I still think I can help! What has helped me improve is mostly the mental aspect, I find if I allow myself to go slower and not take breaks I can finish without stopping. On the other hand, some people actually run better when including breaks, so just find what works for you! Finally, what seems to be the only way I am able to improve is not just repititon of the three miles, but adding on one or two extra miles, even if it is a jog/walk combination. You so got this, good luck!

stubbysticks

When I was first learning to run I asked a trainer at my gym (who runs marathons) to critique my form & give me some tips. One thing she told me was that I was breathing too fast; at that time I was matching my breaths to my strides almost. She told me to try inhaling for 2-3 strides & exhaling for 2-3 strides & that made a HUGE difference in getting me to slow down my breathing.

Ditto to the others who said to slow it down, I started a beginner runners group at work & that's a common issue for them. It seems counterintuitive to slow down your running, especially if your pace ends up being slower than it would be if you walked, but the jogging motion is what will build your endurance.

The most important tips is consistency. You mentioned you were kind of off & on, that's why you're starting again. If you want to make any meaningful progress without feeling like you're dying during every run, you need to run at least 3 times a week consistently. Commit yourself to 30-45 minutes each of those days, even if you don't jog the whole thing. There may be days you're absolutely dreading the idea of a run, so get out there & just walk. You may find yourself feeling better than you expected midway through it & throw a couple of jogs in there anyway. It will still help build your endurance!

Hang in there, don't give up! If I can go from barely walking for 15 minutes before having to sit down to running a half marathon without walking, YOU can run a 5k!

CMMia17

Every single one of you guys are amazing and helpful! I downloaded the c25k app. 3 times a week for 8 weeks is doable. I will definitely be printing out all the breathing techniques and recommended sprints. I can add those later if unable to do them right away afterwards. I also saw a 10k one too. That would be my next goal after the 5k! I’m so excited now! I can start this next week!