Running Advice???

jschneider
jschneider Posts: 41 Member
edited September 21 in Fitness and Exercise
I did a 5K yesterday...and survived despite the 85 degree weather :) I am not at all happy with my time (a little over 39 minutes) I am finding that my lungs just can not keep up with my body. I had to slow down to a brisk walk three times just to catch my breath. Does anyone have any suggestions on building lung strength (if that even makes sense...lol)????

Replies

  • Nina74
    Nina74 Posts: 470 Member
    Do you do any sort of yoga? Apparently (from what I am told) yoga really increases your lung strength, etc.
  • prlawrie
    prlawrie Posts: 7
    Congrats on your 5k! It's tougher than people think it is. I did my second one a few weeks ago and clocked in at 35 minutes on the nose. For me, interval training has really strengthened my lungs. I run at a moderate/fast pace for 3 minutes, then sprint for a minute. I do that for while, probably for 25-30 minutes. It also burns more fat and calories :o) Maybe the heat was a factor too?
  • DrBorkBork
    DrBorkBork Posts: 4,099 Member
    Definitely do interval training if you aren't already. It's definitely made my lungs stronger.
  • xxquzme
    xxquzme Posts: 157 Member
    Sure that makes perfect sense. I started running a few months ago and have managed to get better lung strength over the course of the conditioning. I had to start off really slow. like walking then running and walking some more. I had a goal to do a race a month for the whole summer. I have done 3 so far and cant wait for the next. What you need is....time. Dont give up and dont start to fast. Your body isnt used to the need for oxygen that fast. Make sure that you take deep long breaths and do give yourself time to walk if you need it. Be fair to yourself though. Dont just walk because you dont feel like running, but do walk when you know that you need a break. I know this dont sound like much information but trust me it is all that you need. Good luck and be honest to yourself and you will cross that finish line. By the way when i started out running i did my first 5K in 43 minutes. The last one that i just did was 25:51. Keep it up and you will be there to.
  • Chenoachem
    Chenoachem Posts: 1,758 Member
    It makes lots of sense. Speed work. Go to a track or a measured relatively flat road and run for 400 yards at about 1.5x you're normal pace then do 400 yards with a cool down light jog. Learn to recover while running. Repeat 2 to 3 times and do a 1 mile warmup and 1 mile cool down. Repeat this 1 x per week as part of your workout routine. It is the best way to build up endurance.

    If you are interested in adding it in as part of training for a new distance, I would recommend using SmartCoach program on Runnersworld.com. It is free to use and I found them to be very helpful training programs.

    Good Luck. Great job on the 5K.
  • Paul76
    Paul76 Posts: 158
    In addition to the above comments, try some hill training as well. For an easy hill session, find a hill and run up about 100m (further if you can). Then walk back down and do it again. It's a form of interval training that will build muscle strength and endurance, and also work on improving your cardio (i.e., your "lungs").
  • pniana
    pniana Posts: 254 Member
    Also, do some on-line research into breathing techniques. There are a few different ways to breathe while exercising that can help you pull through when your lungs feel like they might explode. Like breathing in through your nose for a 3 or 5 count, then out through your mouth with the same count. There is also a slow breath in through the nose with a short burst out through the mouth that is very helpful too. I can't remember where I found the techniques I use but I know it was on-line. Good luck!
  • oats4breakfast
    oats4breakfast Posts: 225
    Are you new'ish to running ?
    Look into your posture and form too. If you run with chest up and breathe as if the air is going down the back of your spin into your belly, that may well help.
    If you start slumping (not saying you are), if may restrict your lungs.
    With running, breathing, arms, feet all need to be in sync. If you're breath is out of control and/or you're feet are landing on the ground hap-hazardly, it will get harder real fast.
    You could spend some time with a running personal trainer too. They can help you with your form and make life just a little easier.

    Often, you see people working twice as hard as they need to when they run.
  • jschneider
    jschneider Posts: 41 Member
    Thank you all for the great advice and xxquezme....wow 25.51 ...that is awesome :)
  • jschneider
    jschneider Posts: 41 Member
    Oats...yes I am a newbie :) Have been more of a walker for the past few years....walking at about a 4.5 pace for around 4-5 miles a day....but the running is a whole new world
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