Running and getting winded
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CherishQuick
Posts: 145
Team,
I've been training for an upcoming 10K, still I find that by mile 3 or 4 I am winded/tired but my legs are ok (not sore). No asthma or smoking history. Any thoughts? I run pretty slow, maybe a 13 minute mile.
I've been training for an upcoming 10K, still I find that by mile 3 or 4 I am winded/tired but my legs are ok (not sore). No asthma or smoking history. Any thoughts? I run pretty slow, maybe a 13 minute mile.
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Replies
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Run slower. You just don't have the aerobic endurance yet.0
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Run slower, take walk breaks. You need to develop your aerobic fitness.0
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It's all about pace! Good luck!0
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Slow down even more. You've probably seen it before, but it's said that you should be able to have short bursts of a conversation while running. If you can't do that, you're going at it too hard.
Best of luck!0 -
Run slower, take walk breaks. You need to develop your aerobic fitness.
^^^ this0 -
The same thing happens to me. I started blood pressure medicine with a pregnancy and running became much easier so I feel like I want to take the meds forever....0
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Do you make the distance even though you are winded or do you quit. I find about half way through a 10K I get a little winded, so I slow down for a little bit, and then pick it up, and then slow down, and then pick it up, and then I get a second wind to help me finish. I wouldnt have known about this second wind had I just stopped. For me running is about 75% mental. I just tell myself to keep going, I look ahead and pick a landmark, and say just get there.0
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Run slower, take walk breaks. You need to develop your aerobic fitness.
This, maybe try 15 minutes run, 3 minutes walk X 4 sessions and reduce the walk times as you get more fit.0 -
Thanks everyone for this valuable info! I will try this week with taking some "slowing down" breaks. Question about do I finish the distance...yes, just fatigued. I will update everyone end of the week. Best wishes for Thanksgiving.0
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i find interval training is a good way of building aerobic capacity for longer runs.
For example, 5 min warm up, 4mins of hard running (so you feel your lungs working hard), then 90 seconds of walking to get your heart rate and breathing back down. Repeat for a number of reps (eg, 6). Then a 5 min cool down.0 -
i find interval training is a good way of building aerobic capacity for longer runs.
For example, 5 min warm up, 4mins of hard running (so you feel your lungs working hard), then 90 seconds of walking to get your heart rate and breathing back down. Repeat for a number of reps (eg, 6). Then a 5 min cool down.
[Thanks so much. I will try it./quote]0 -
I find I always struggle at particular points in a run. I've assumed this is something to do with lactic acid etc. I struggle towards the end of mile 1, 3, 6 and 10. If I can push through these points, I can generally keep going. But there's *always* a point where I think 'blurgh, I can't do this'.... Does that perhaps resonate with your experience?0
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May be just vanity or my competitive nature, but I can't "run" slower. That's not running to me. Guess I'll try the intervals again (worked in C25K for a bit, but never got to the point that I could run more than a mile without breathing really heavy). I have had exercise-induced asthma in the past, but I'm in pretty good shape and don't get winded during lots of aerobic exercise, just running.0
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How are you breathing? If your breathing fast and hard through your mouth, you'll get winded quicker. Breathe through your nose and back out your mouth. It helps slow your breathing and lets you control it better.0
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May be just vanity or my competitive nature, but I can't "run" slower. That's not running to me. Guess I'll try the intervals again (worked in C25K for a bit, but never got to the point that I could run more than a mile without breathing really heavy). I have had exercise-induced asthma in the past, but I'm in pretty good shape and don't get winded during lots of aerobic exercise, just running.
That's a shame that you feel that way, because running slower is how you keep the workout in the aerobic range, which is what you have to develop in order to run longer and faster.0 -
I've been running for over three years and have just recently gotten to where I don't sound like a dying buffalo when I run. Hang in there. That should get better with time0
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Run slower, take walk breaks. You need to develop your aerobic fitness.
^^^ this
This and also walk faster.0 -
I listened to an ultrarunner talk about training for a marathon and he said the same thing as everyone above. He said it is more important to do longer times than distance to increase your aerobic fitness level. He suggested the walk run intervals and suggested to continue to increase your time spent doing these. He said slower running for a longer time period is more benefitial than faster running for a shorter time.0
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I guess it's going to take running slower. The best way to get good at longer distances, is to run even longer distances.0
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I could have written this post myself, I was like you, running along and feeling like the slowest on the block, then i discovered ' Podrunner Intervals (Google it) The first day to 5 k program, great to get you going, a 10 week program. Music changes rythm to signal change from walk to run and vice versa.Little by littlle you build up to steady running for 30 mins( and able to have a chat with yr buddy as well.)there is also a second and thrd stage; GATEWAY TO 8K and FREEWAY TO 10K. slightly addicted to STAGE ONE program, but whatever works is good for you.0
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