Question for runners

germangirl88 · February 2013

I am still new to running and was wondering if there is any tips for beginners. I'm having some issues when I sprint, (Doing Zombies run app) I feel like my lungs are constricted and having some wheezing when I start to slow down back to walking pace. I did quit smoking two years ago. It was a social thing and was half a pack a week. Not sure if that could be the reason. Or if this is just the getting into shape, you'll get over this phase. Thanks in advance!

cyberiarob · February 2013

IMO you're better off working on slower pace / longer distance to build up your endurance before attempting sprints. Try C25K, which is designed to ease a person into running a 5K.

714rah714 · February 2013

The zombies app is not for beginners since at times you have to go all out in order to evade the zombies, try the C25K app instead, it'll ease your way into running.

germangirl88 · February 2013

IMO you're better off working on slower pace / longer distance to build up your endurance before attempting sprints. Try C25K, which is designed to ease a person into running a 5K.

Makes more sense. I am just so addicted to this app and the storyline to keep it going.You fail the mission if you get attacked to many times by the zombies.

germangirl88 · February 2013

The zombies app is not for beginners since at times you have to go all out in order to evade the zombies, try the C25K app instead, it'll ease your way into running.

Yeah I'm quickly learning it's not, but it's so much fun!

jacksonpt · February 2013

IMO you're better off working on slower pace / longer distance to build up your endurance before attempting sprints. Try C25K, which is designed to ease a person into running a 5K.

Agreed.

Running was a chore for me, and not fun, until I was able to find a rhythm with my breathing and my stride. Once I got that down I was able to slowly increase distance and speed and I actually started to enjoy running.

lacurandera1 · February 2013

As already stated, C25k may be better suited for your skill level. I quit smoking (after 13 years, pack a day habit for 10 years) 6 months ago. I have no problem breathing when/after I run, so I would think that's not the problem. Maybe your lungs just aren't "strong" enough for that sort of exertion yet.

P.S. As Jack said- finding the right "rhythm" with your breathing will greatly increase your breathing capacity and effectiveness. For me, it is two short breaths in and one long breath out, in time with the cadence of my feet. Occasionally I find I stray from this technique and I get a little winded until I move back into the pattern.

allisonlane61 · February 2013

IMO you're better off working on slower pace / longer distance to build up your endurance before attempting sprints. Try C25K, which is designed to ease a person into running a 5K.

Agreed.

Running was a chore for me, and not fun, until I was able to find a rhythm with my breathing and my stride. Once I got that down I was able to slowly increase distance and speed and I actually started to enjoy running.

This a thousand times. I had to really find rhythm breathing, which worked with my stride. And it did take me a while to get it down. Also, I have to work pointedly on keeping my shoulders down. I know it's hard to reign yourself in, but a slower pace will ensure a longer distance and better pace later.

PicklePlum · February 2013

You can turn off the zombie chases for the app. I would suggest doing so if you are winded from the sprints. There is also a 5K version zombies run that can be helpful for beginners.

moustache_flavored_lube · February 2013

1st) it may be exercise induced asthma.
2nd) if you are new to running you shouldn't be sprinting. Running fast is a recepie for injury in new runners. Slow and steady is the way to go

The zombie chases can be turned on or off in the app, and you really don't have to pick up your pace much at all to get away

WillLift4Tats · February 2013

IMO you're better off working on slower pace / longer distance to build up your endurance before attempting sprints. Try C25K, which is designed to ease a person into running a 5K.

Agreed.

Running was a chore for me, and not fun, until I was able to find a rhythm with my breathing and my stride. Once I got that down I was able to slowly increase distance and speed and I actually started to enjoy running.

Same for me! I was so relieved to finally find my "happy pace" that I could build on, and now I have to take a break to mend an injured foot :sad:

miche_smash · February 2013

Yup, you need to ease into it. When I start feeling like I can't breathe, it means I'm going too fast and need to slow down. Warm up properly, and run at a comfortable pace. You can add short bursts where you run faster for a short distance, then back off again. That will help you slowly increase your speed

germangirl88 · February 2013

You can turn off the zombie chases for the app. I would suggest doing so if you are winded from the sprints. There is also a 5K version zombies run that can be helpful for beginners.

I will have to look for the 5k app. Thanks for the tip on the turn off. This app is just so addicting!

Coltsman4ever · February 2013

I agree with others here. I did the C25K when I first started running and it was a great way to break into it.
Your cardio will keep getting better and better. When I first started running I was doing about 14 or 15 minute miles. Obviously that was a lot of walking and a little running because that's all I could do. I'm now under 9 minute miles with a goal in the first part of this year to get that under 8:30's.
Start slow but always try to push yourself out of you comfort zone a little at a time. That's the only way to keep improving.

montana_girl · February 2013

1st) it may be exercise induced asthma.
2nd) if you are new to running you shouldn't be sprinting. Running fast is a recepie for injury in new runners. Slow and steady is the way to go

^^This... I had never had problems breathing until I started running. A friend told me about exericse induced asthma (I had never heard of it) and a follow up with my doctor (who's also a runner) confirmed that's what it was. He prescribed an inhaler to be used after difficult runs. I don't have to use it very often, but it's nice to have when I do need it.

PeachyKeene · February 2013

When I first began running, I had what my doctor called exercise induced asthma. He gave me a inhaler, told me to do 2 puffs before I run and keep it in my pocket will running. If I had wizzing or felt my chest was heavy, I do one additional. It helped a lot, I also had to learn how to control my breathing. I was told to breath in one deep breath and let it out slow with little puffs like I would do during labor. Eventually, my asthma went away and I learned how to controll my breathing.

germangirl88 · February 2013

Thanks everyone! Going to download the c25k app and give that a go.

scottb81 · February 2013

Sprinting and running fast race paces will never get very much easier. It will just get faster. Running at that intensity hurts no matter how good your fitness is.

Priincess_Natalie · February 2013

I used to do that when I started running. I'm not familiar with that app but just slow it down and take your time. I never push myself to wheezing anymore. It took me over a year to build up to a respectable run so don't be too hard on yourself too soon.

PS. Good for you for running!!! It's addicting :bigsmile:

Timshel_ · February 2013

Slow and consistent. Sounds like you need to condition your lungs for a bit before you push too hard.

germangirl88 · February 2013

I used to do that when I started running. I'm not familiar with that app but just slow it down and take your time. I never push myself to wheezing anymore. It took me over a year to build up to a respectable run so don't be too hard on yourself too soon.

PS. Good for you for running!!! It's addicting :bigsmile:

It's a really awesome app/cool story too. I want to do the Zombie 5k Run before the end of the year. It looks really awesome. I'm in the it sucks and don't want to do it but forcing myself to, and then when I finish I feel so much better. Sore but physically/emotionally I feel better.

miracole · February 2013

it's all about the transition, keep at a slow and steady build, work on your distance and your pacing first, you can pick up speed later!

Good for you for finding ways to make it fun though, you're much more likely to stick with it if you anticipate doing it!

carrieous · February 2013

if you are new to running you should not be doing sprints- at all. You will hurt yourself and the damage could be quite extensive. Do the Couch 2 5k program, it is wonderful

pwnderosa · February 2013

I'm using the Zombie 5K training app and it is a lot of fun! I have asthma and the first few times I tried the 5K app, I couldn't make even the shortest running intervals, I actually had to do some walks with teeny 10 & 15 second jogging spurts to train up even to start the 5k program. It's getting a lot better quickly though, and I use an inhaler before I go so I usually don't have issues now, but I keep it in my pocket just in case.

PS I'm hoping to do that Zombie 5K run this year too! Cheers!!

jeffmineo · February 2013

I would def slow down. Also what is your goal? if its weight loss and you dont have one spend $50 on a Heart Rate Monitor. Something simple and keep within your zone. This will help you to not work out too hard and or too soft and you will see results much quicker

KANGOOJUMPS · February 2013

it takes time, slow down a bit

carlom18 · February 2013

1) How long were you sprinting for
2) how long did you intend to sprint for
3) if you intended, did you do them in intervals

and yes, start of slowly then add in sprinting and it is normal for someone who is new to be out of breath while sprinting as it really works you, you'll just get use to it. Good luck!

Btw, never heard of this zombie thing

MightyDomo · February 2013

If you are new to running you do need to start slow, learning how to pace yourself. A good skill to learn is pace running at a slow enough speed that you can talk while you run and also go 1km without a single stop and also without walking for any portion of that 1km.

Building on that base pace to be faster and last longer is something that takes a lot of time. It took me months to be able to run 2k straight without stopping or feeling out of breath at all, and could talk the WHOLE time!

So maybe start a program that will slowly build you up like the couch to 5K or couch to 10K and just keep building on what you learn, it will be your best bet for increasing endurance and speed.

tdhackett2002 · February 2013

C25K is a great program for beginners, or anyone who is getting back in to running after having some time off. Here is an article from Runner's World that addresses breathing (Chest Breathers vs. Belly Breathers). Good luck and stick with it - it will get easier over time!

http://www.runnersworld.com/running-tips/lung-power?page=single

hatethegame · February 2013

You may want to spend 6-8 weeks running at a more moderate pace to build an initial level of fitness. That being said, you are not going to die from sprinting (although I agree sometimes it feels that way!). Sprinting is an anaerobic exercise. You shouldn't be able to do it for long before your breathing makes it hard to speak. Running/Jogging is an aerobic exercise and can be done for long periods of time (depending on your endurance) level.

I would incorporate some interval training a couple days a week where you alternate sprints and jogging. While I haven't used it, it sounds like that' basically what the Zombie app does It'll help you build endurance, burn some serious calories and kick up your metabolism.

Oh, make sure you ALWAYS do a little warm-up and stretching first otherwise you will hurt yourself.

T1mH · February 2013

I must look into this Zombie app. I need more speed work.

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