Beginner Runners

Whats wrong with breathing through your mouth?

Open Your Mouth
Your mouth is larger than your nostrils, so it's more effective at taking in oxygen. Also, keeping your mouth open keeps your face more relaxed, which makes it easier to breathe deeply.

from:
http://www.runnersworld.com/article/0,7120,s6-238-267--12989-2-1-2,00.html

I just ran my very first 5km race today.

Believe me. You CAN do this!

I have never been a runner on my life. Always kinda loathed it, actually. I'm much happier walking. BUT- I wanted to be able to say I could do it. Even just once. I've been training myself since the beginning of June. It was horrible at first. I could barely make it through without wanting to collapse on the pavement. But I stuck with it. I did have to stop for about a week and a half after developing runners knee. I just wasn't stretching enough, was all. Once I was back on track, I just kept plodding along. Sometimes I needed to repeat a set of runs etc. but here I am...today...and I ran 5 km!!!

Start slow. Take as long as you need because there's no rush. Go to cool running and download their 8 or 9 week program for a C25K and modify it as you see fit. If a particular run is a struggle, try repeating it a couple times before you move to the next level. I did that a lot!

Pace is also important. I found that I tried to run too fast and had to keep slowing myself down so that I would have the endurance to go for 5km as well. I'm running a 10 minute mile now and I'm happy with that. But when I was training, there were many days when I ran a 12minute mile...or longer. Just as long as I kept running and moving those feet, I didn't care how fast or slow I was going. So many days I wold be chanting in my head over and over: "just keep going. It doesn't have to be sexy. You just have to keep going!"

The other thing I did was to do cross-training. So I alternated my running days with days of biking and took the occasional day off to let my muscles rest. You need to take the occasional day for rest. Trust me. It will make you feel SO strong the next time you run!

Stick with it! If I can do it, so can you!!!

i just finished C25K W2D3 this morning. i weigh 390 pounds and have ALWAYS hated running!! BUT, this time is different!! I tried C25K a couple of months ago, but I decided I was in shape enough to skip straight to week 2 ... EPIC FAIL!! this time i have commited to doing the program exactly as its laid out!! and right now, i am SO EXCITED!! i actually WANT to run every day!! i get so excited on my days to run!! fight for it!! don't quit ... don't give up ... KEEP GOING!! we ALL can do this!!

I've always heard to breathe through you're nose. And when I see runners, no one is breathing through their so I just assumed I was breathing the wrong way. Plus, my throat gets dry and becomes a little sore.

You might not be drinking enough during the day if this is happening to you. Focus on getting in lots of water. But if you live in a dry climate (arizona, new mexico, desert) this might be inevitable. You could try something like Quench Gum?

Some people do recommend breathing through the nose for this reason, but I think if you're running out of air it's not working for you. Either that or you're going way too fast.

I started running again a few months ago, without using couch to five k but using the same basic principles(start slow, work up, take your time, etc). Everyone has already told you exactly what I would have told you! Stick at it, be patient, it works.

And welcome to the happiest thing in the world.

"Ease into 5k" is the app I'm using, and I love it! The first week started pretty simple running times were 30, 45 & 60 seconds. Then they creep up... I'm in the middle of week 4, and I'm running for 6 minutes at a time! I still can't believe it! LOL!

The best part is trying to beat your pace from the last workout, or feeling that the running segments are getting a little bit easier. I'd suggest you move down to a 5k program. You might find it more suitable for your level.

I will definitely be looking into this app...I have downloaded couch to 5k....and I"m nervous...I've never been a runner...but I'm going to try!!

Keep trying. I have been doing C210K for a few months now. I was not a runner to begin with and spent about 2 weeks on Week 1 and then 2-3 weeks on Week 6. Just keep going with that same day until you feel comfortable enough to move on to the next day.

If you are running the same path each day (like a jogging path or maybe your neighborhood) instead of looking at "times" choose areas to run to. for example when I was running I would say Ok i am going to run from this light pole all the way to that fire hydrant before I walk again, then the next day from the light pole to the mailbox (a little farther) etc etc.

That really helped me be able to run longer rather than staring at a watch or timer and thinking OMG 30 more seconds,...I cant do it!!

This is what I have started doing. I don't have any apps - just have decided to start jogging a little bit. My walk in the morning is only 1.7km. I run a block, walk a block and if I need more time to breathe or drink I take it. Slow and easy wins the race hehe

When I started couch to 5k six weeks ago I could hardly run the 60 seconds, on week three I decided to repeat it because I couldn't face week four. Now I can run for 20 minutes without stopping, and without finding it uncomfortable. We do go a different route though, with less of a hill, no way could I do it with the big hill we usually run up, that's a killer!
You can do it, if I can do it anyone can do it, I've always been so rubbish at running but have discovered I could actually be quite good at it once I've lost weight, I've got a good pace and I'm really quite strong.

Ugh, it's so hard trying not to breathe through my mouth. I'll be a lot more persistent next time.

I always breathe through my mouth when I'm jogging. It's not a bad thing - just get into a rhythm. I think that in thru the nose, out thru the mouth thing is something to work on later... For now I just do what's easiest.

In week 1 I was jogging at a 16min/mile pace (which most people can walk faster than!), this morning I hit a 13min/mile pace. It just takes practice. And you really have to want to get out there and push yourself to be better than you were the day before. Whether it's running for a longer period of time, resting for a shorter period of time, going farther or quickening your pace - there are small victories that should encourage you get get out there for the next workout. I go every other day and I really look forward to it now. When I started it was burdensome, but it becomes a habit and something to enjoy!

My husband is a runner and when I first started running, he gave me some tips, as did my marathon-running boss: (1) start your run SLOW (think "buffalo shuffle"), (2) make small goals for yourself at the beginning - e.g. go three light poles, walk to the next, do three more, get to that far mailbox, etc., (3) breathe in through your mouth and out through your nose to get the most oxygen possible, (4) buy new running clothes that you'll be excited to wear/use (I buy Tec-Wick stuff since it's super breathable and bought a fancy water bottle), (5) commit - I downloaded the C25k podcasts to help me work up to a 5k, (6) be accountable - I run with my dog and if I don't take him out, I feel oober guilty so that guilt helps keep me motivated. :-) (7) do a brisk 3-5 minute warm-up and cool-down walk to help keep your muscles safe.

Keep at it - make every day a little harder than yesterday and you'll QUICKLY see results.

Oh - one thing that's also helped me is to make a schedule of my workouts, put them on my Google calendar, and also put a copy on the fridge to help deter me from snacking, and to remind me of my goals all day.

Best of luck and we'll be here to support you!!! :-)