Trainers: "Got running suggestions? I need help."

Check out the Couch to 5K Running plan here:

http://www.coolrunning.com/engine/2/2_3/181.shtml

The key is to start slowly and allow your body to adapt to your running. Maybe even start with a couple weeks of fast paced walking first. BTW, running on a track with all the turning that you're doing is really hard on your knees and feet etc and probably not a great way to begin. Try the road or better yet the softer shoulder of the road or grass or well groomed trails if you have access to those.

If you really want to run, good shoes that fit your feet, weight, and gait are important too. Remember too that your cardio system will adapt more quickly than your joints, muscles and ligaments/tendons. You may feel ready to run farther/harder before your joint etc really are. It's important, especially in the early going to pace yourself and give your body that time to adapt and recover. Good luck and happy running.

I'd suggest you do a a Couch to 5 K program and yes concentrate on breathing.

Out of curiosity have you ever tried using breath right strips? I had a deviated septum in my nose when I was younger. When I would run, I wouldn't get enough oxygen unless my mouth was open as I couldn't get the airflow thru my nose.

A couch to 5K program will start with a walk and run pattern that allows you to build endurance. Typically for the first few weeks you spend more time walking and gradually build up to more time running.

Also make sure you don't run on consecutive days. I know when you start you just want to go go go.. but if you don't rest in between runs you will most likely end up injured. I only run three days a week and do other exercises on the other days. No shin splints for me! Plus gettng the right running shoes are a necessity. Go to your local running store and get fit by a pro. You won't be sorry.

I'm also going to encourage the couch to 5k program.... literally saved my life and changed me forever!!!!

Hey there! Congrats on deciding to train for a 5k... I highly suggest the Couch to 5k program, which you are able to download on line. It sounds like you have shin splints, make sure you have good running shoes and have you been fitted for running shoes yet? When you run try to land on the pad of your foot (middle of your foot), your heels should not really touch the ground. There are tons of websites: runnersworld.com, running-mom.com, etc. Plus you always have MFP! Good luck on your training and one way to help get rid of your shin splints is to sit down and cross one leg over the other and rotate your foot at the ankle. (when you cross your legs you are going to cross them more like a guy than a woman. i.e. the crossed leg is hitting the other leg mid calf). Hope I described it in a way that is understandable. It will hurt like crazy at first (but that good working the soreness out type hurt) but it will help.

I agree with what everyone else has said about Couch to 5k. I wanted to mention also that I had really shore shins at first when I started to run. It took me a couple of weeks of running to feel like I could break free from having that pain. I was also terrified of shin splints, but it was just the muscles wrapping around the front of my legs that I apparently use a lot when I run. Be sure you're stretching lots and take some ibuprofen if you need. Also be sure you're not pushing too fast just yet. Some times people get out there and start running and don't know how to pace themselves and end up getting hurt. Slow down your pace and take breaks as you need. I run on a treadmill so I can be sure to pace myself. Also, think about the area you are running. Are there a lot of hills. My shins are ALWAYS killing me after I do a really hilly run. I always sit down after and just point my toes out as far as I can to start to stretch out those muscles. I'll even go as far as having someone push down on my toes while I push up. It hurts for just a moment, but more like a stretching hurt, not a real pain hurt, you know?

Good luck and keep up with the running! Oh, and as for the breathing thing, I get some issues with breathing when I run, too, but I've learned the same thing you did: if I sing while I am starting to run, I get a better breathing rhythm down. While you're running is not the right time to start figuring out how to breathe. I took voice lessons back in college and am now a music teacher. I teach my students to be sure that when they're breathing, they're pushing their guts out, not breathing their shoulders up. So many of us are so self conscious about how are stomachs look that we never breathe properly. To test how you're breathing and standing, go stand against a wall and push your back against it. You should almost feel a little hunched over from trying to stand straight up and pushing the small of your back against the wall. While standing there, breathe deeply and feel the sides of your stomach go out. That's because your diaphragm is being pushed down by your lungs as they fill up with air. (You probably already know this, but it sometimes helps to review). If you want to feel the best breath possible, yawn. Practice good breathing when you're not on the treadmill, then sing along with your favorite music while you're on it and it will hopefully help regulate a more natural breath for you.

Again, good luck and keep up with it! It's so fun and so worth it!

Also, there is no need to stretch before or after you run. Stretching actually increases the chance of injury. Just start out slow and let your body warm up for about ten minutes before running hard. When you are finished, walk for a while before sitting down.