New to running and can use some advice

45 minutes is not horrible, btw.....

I do run\walk, but here's a tip that was given to me. As the distance gets longer, I tend to get a bad running form. My current coach suggests concentrate on fixing something during each run interval. My shoulders tend to slump, especially when I run hills. During my run interval, I really concentrate on running with my shoulders back and more upright.

I think it's not too uncommon to do weird form things in general while you run. My husband, who ran track for many years, has terrible form and holds up his arms in this funny way like he is a T-Rex (which I love and think is hilarious). He is a much better runner than me, anyway! I think it's harder to compensate for some of the natural tendencies of your body while you run, because you're working hard. If you have a tendency to sit a certain way at the computer for a lot of the day, the ways in which your body is altered by that will show up more when you run. I'm a chronic sloucher so the challenge for me is to straighten up -- but when I do it feels a lot better because when your body is straight your lungs can expand more.

You might try doing more stretching before and after your run. Maybe some neck rolls and shoulder stretches to work on loosening things up generally -- after your run is a good time for some gentle static stretching because your muscles are nice and warm and pliable.

One thing I try to do in order to improve my form is I imagine there is a balloon tied to the crown of my head pulling me up (gently) right there. This helps me to straighten my torso, lower my shoulders, etc.

I also find it impossible to breathe "smoothly" while running because of the impact, but one thing that had worked for me and improved my pacing is to take two inhales for two steps, then two exhales for two steps. I don't know if that explanation makes sense. Basically I coordinate my running with my pace so that each helps to keep the other consistent. If I slow down I slow them together.

Maybe this will be controversial, but when I switched to a semi-minimalist shoe, my personal form was greatly improved. I went from a traditional Brooks shoe to a Brooks PureFlow and it really does help keep me straight and keep me on my mid foot. I had to adjust to not having that massive heel pad but it didn't take long. Anyway I think if your shoes are beat up at all it can really have a big impact on your form.

I found that m 2+ yrs of yoga really prepared me for running, not only the breathing part but the form and core strength. Really work at getting things lined up and loose, you don't want to start out with bad habits since they are hard to fix once ur used to them. Good luck, running is an art form!

Yeah, seriously... 45 minutes for a 5K is sooooooooooooo not horrible. My sister and I did the 'Color me Rad' 5K this weekend and we finished in about 50-55 minutes... (it was super hot and her stomach was bugging her; so it was more walking than jogging). But 45 minutes is super awesome. Don't knock yourself down for that one

I'm curious the tips others have for jogging and breathing best practices for novice joggers. I find that I can only do about 5-6 minutes jogging at a time; because my breathing becomes erratic and panty. I'll walk for a minute or so (even less sometimes), catch my breath, then jog on... Is that normal?

Any advise for that - I'm all ears.

Great job on the 5k!! I am new to running as well! I am getting ready to start week 8 of the c25k program and I can tell you that I am only hitting about 2 miles right now in the time for the program. So, I will be extremely happy to do a 5k in 45 minutes!! I am curious to see the tips too! I have read several articles that talk about making sure you stand tall while running! I try to think about how I am standing every so often while running and then correct myself if needed. Can't wait to read some of the other tips everyone posts! Good luck to everyone!

BUMP