Advice from runners!!

Nixipop
Nixipop Posts: 10 Member
in Fitness and Exercise
Hi everybody,

Recently I've been trying to do some interval running/jogging whilst at the gym or out power walking. I'm finding it REALLY difficult to run/jog any longer than 5 minutes at a time (at a push sometimes!!) without gasping for breath etc. I wondered if anyone could share any tips?? I'm doing the race for life in May and I really wanted to be able to run/jog the majority if I could. The way I get whilst running I sometimes feel I may even benefit from an inhaler for when exercising!

Thank you :-)

Replies

  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Run slower. A lot slower than you think you should be able to hold a conversation. Don't worry if it's as slow as your walk speed comes in time once you have built your base up.
  • lynnej73
    lynnej73 Posts: 12 Member
    Try slowing down your pace a little bit. It will help you build endurance. Then you can work on speed. I could never sustain my breathing when I would try running. I started the couch to 5K and focused on breathing not running fast. I had to give up my image of an elite runner going through the neighborhood lol. It worked for me.
  • verhunzt
    verhunzt Posts: 154 Member
    What they have said, slow down. If you think it doesn't feel right to run that slow, do it anyways. This is one of my biggest problems, running too fast at the beginning because why would I run slower if I feel like running fast ist okay (the first 5 minutes of the run)?
    Just slow down. You will be amazed about how long you can keep running.
  • Nixipop
    Nixipop Posts: 10 Member
    Thank you I really appreciate it! I will try later on and let you know how I get on haha :) I think I was trying too hard to be fast!
  • MADDIESMOMMY6611
    MADDIESMOMMY6611 Posts: 140 Member
    I started the c25k program at 12 min/mile in February. If running outside on the sidewalk I do a 5k at about 11 min/mile and I can do a 5k on a track at 10 min/mile. I just let my body tell me how fast I can go. If I can't take a deep breath, I am going to fast.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    If you're gasping for breath, you're going too fast. Slow down. Way down.
  • EEfromJersey
    EEfromJersey Posts: 219 Member
    Yup slow down, build up stamina/endurance with longer runs before even attempting intervals easy does it build up to it.
  • ME0172
    ME0172 Posts: 200
    Yup slow down, build up stamina/endurance with longer runs before even attempting intervals easy does it build up to it.

    +1
  • Eric_DeCastro
    Eric_DeCastro Posts: 767 Member
    I agree take it at a slow pace where you can hold a conversation. slowly build up to where you are running longer distances.

    how long is your race in May?
  • Nixipop
    Nixipop Posts: 10 Member
    Its only a 5k race! I just went out and did a 12min milr but didnt feel as breathless as norm upon taking your advice to jog slower! Im sure I'll build it up in no time :)
  • Eric_DeCastro
    Eric_DeCastro Posts: 767 Member
    12 min per mile is respectable. when I run over four miles mine is about 11:30 per mile. and don't down play your 5K you are doing what most people don't even dream of. I never thought I would run a 5K in my life now I am doing one a month. I'm working my way up to a 10K and on up. just take it slow. practice your breathing technique and keeping your pace. don't pay attention to the people passing you. they have their own pace. you have yours. as you gain more experience and more miles under you, then you will gett faster, stronger and able to go farther and for longer. keep at it. good luck in your 5K. I'll be cheering you on!!!
  • LTKeegan
    LTKeegan Posts: 354 Member
    For me, I have to breathe in a specific pattern. If I do one breath in for two steps and one breath out for two steps it helps me a LOT.
  • geebusuk
    geebusuk Posts: 3,348 Member
    If I was doing 'intervals' - periods of high exertion, I would expect to be out of breath.
    I'd be making myself try harder if I wasn't.

    I wonder if this is what you mean by 'intervals'?

    If it's just general running and you want to keep going for longer, then as above, take it a bit easier and build yourself up.
  • fleetzz
    fleetzz Posts: 962 Member
    Read this:
    http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

    And increase slowly to avoid injury (been there).

Categories