So you want to start running
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brandiuntz wrote: »kristalasimpson wrote: »As a child, I had severe asthma and just walking the 2 blocks to my elementary school would send me off on an attack. Needless to say, I was excused from any running activities as they would also cause an attack.
Fast forward many many years later, I want to learn to run. I still have severe asthma, but it is better controlled due to all the new drug therapies to keep you breathing.
I began power walking last month and now I power walk daily and decided I wanted to jog a bit one day. I managed 2 city blocks which surprised the crap out of me before I was completely out of breath and had to walk slow to catch it. I did this for 3 times on my hour long walk (about 3-5 minutes each time) and realized 3 things:
1. I don't know how to breath properly when running
2. I am overcome with worry that my poor breathing when running will cause an asthma attack.
3. Learning to run at 40 is kinda scary
I did this 2 days in a row. Yay Me! On the 3rd day, my knees were no longer my friends. They ached so much. My hips were also tender, but not like the knees. I have Nike AirMax Running shoes.
I am looking for any advise on how to breath properly when trying to run and how to not have my knees ache so much after.
I took up running at age 41, so you're good.
I also have asthma, though mine has been mild as an adult and exercise is not a trigger for it. For breathing, I don't follow any pattern like some do (in for 2-3 steps, out for same, etc). I just breathe as deeply as I can. First rule if you're having problems breathing is to SLOW DOWN. Go at a "conversational pace"...slow enough that you could talk to someone next to you. That means your breathing would be comfortable and not something you need to think about. Yes, you may feel like you could walk faster, but that will change over time.
Overcoming the fear of an attack: Make sure you have a rescue inhaler with you. That will give you peace of mind that if you have an attack, you have the inhaler right there to use. Running at a slower pace may help, too, since your breathing won't feel so out of control that it contributes to the fear.
Knees: I'd say do not run two days in a row. Take a rest day between runs (you can walk or do some other exercise on the rest day). Some people do well running every day, but I'd say most people benefit from avoiding such high-impact activity multiple days in a row. Your body needs time to adjust to the impact of running, so non-run days are important. Running 3 (alternating) days a week is probably best for most beginners.
Make sure you stretch well after a run, consider a foam roller, and maybe ice your knees, too.
"Ice the knees"..Getting old sucks! Thanks for the advice. I always have my puffer with me. I will try a slower pace tomorrow to see how it goes.0 -
Don't fear slowing down!
Those new to running often have visions of people steaming by huffing like a freight train but in fact there are well respected training regimes which purposely limit the training runner to a relatively slow pace where they can maintain a steady heart rate much lower than their maximum. The purpose of such training is to build up endurance while allowing the runner to increase distance all the while reducing risk of injury.
Just take it easy. Don't expect miracle improvements over night but come the end of June if your body has been cooperating to allow you to get out regularly, you should definitely notice positive changes.0 -
Thanks for all the good tips...dunno if others have this problem..but when I try to run my throat and lungs feel like exploding...really exploding...so I always give up after a couple minutes...I smoked for years and live in reno..fairly high elevation...but should be able torun five minutes...geez...what can i do to fix this?
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squeaktooth wrote: »Thanks for all the good tips...dunno if others have this problem..but when I try to run my throat and lungs feel like exploding...really exploding...so I always give up after a couple minutes...I smoked for years and live in reno..fairly high elevation...but should be able torun five minutes...geez...what can i do to fix this?
I also smoked for years I've been stopped for 7 years , im new to running , I run home from work which Is roughly 6 miles , I do have to stop to catch my breath , when I get the feeling of My lungs exploding I just slow down and give my self a aim which takes my mind of it ( that helps a lot ) ☺0 -
I slowed down today. Pace at just under 8km/h. Average pace per kilometer was between 7:30-7:45. Ran 4 KM. Very humid run, I was covered in sweat and my lungs were feeling heavy but I didn't have any issues. Took me about 1/2 hour. Slow run but it felt good. Definitely will try to keep this slow pace for awhile.
In terms of the lungs exploding, that could just be you need to be more conditioned, but also mention it to a doctor. It actually sounds like one of my asthma symptoms.0 -
squeaktooth wrote: »geez...what can i do to fix this?
Time and keeping at it.
I've never smoked in my life and used to be a distance runner. Long story short I started running last fall 100 lbs heavy and after having pneumonia earlier that year. My lungs positively screamed. Couldn't run 1km without stopping. It took a number of weeks but I worked through that.
That was 780 kilometers ago... well past the lung screaming stage now.
Keep at it, you'll get there.
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Hey guys, I love all the info in here!! I love running but recently got my fist case of shin splints0
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Unless you have developed COPD the feeling in your lungs has nothing to do with having smoked before. It is simply your body having a lack of aerobic fitness.squeaktooth wrote: »Thanks for all the good tips...dunno if others have this problem..but when I try to run my throat and lungs feel like exploding...really exploding...so I always give up after a couple minutes...I smoked for years and live in reno..fairly high elevation...but should be able torun five minutes...geez...what can i do to fix this?
That feeling will go away with training.
My lungs hurt too when I first started. The hurt went away after a few weeks even before I quit smoking.
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Very good useful information.0
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Hey guys, I love all the info in here!! I love running but recently got my fist case of shin splints
Rest and Try this link for a little info.
http://blog.myfitnesspal.com/sidelined-with-shin-pain/0 -
Great post and thread. I'm a new runner and started last week with the C25k program.0
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What do you mean by lean body mass? Im trying to lose 30 lbs as i get back into running after years of being out of it consistently, so I'm not sure how much protein i should really be eating.0
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SarahSez84 wrote: »What do you mean by lean body mass? Im trying to lose 30 lbs as i get back into running after years of being out of it consistently, so I'm not sure how much protein i should really be eating.
Lean body mass would be your mass without the fat, an estimate of how much muscle you have. You can use some calculators to estimate your body fat percentage, which can then give you an idea of how much muscle you carry vs fat.0 -
I want to start running, but I'm scared :S The last time I was running I only ever got to 4km and It was always super painful and I hated it. I get told you love it once you pass a certain point, can't say I've reached that before haha.
Can I start just by jogging on the treadmill?0 -
juliet3455 wrote: »Hey guys, I love all the info in here!! I love running but recently got my fist case of shin splints
Rest and Try this link for a little info.
http://blog.myfitnesspal.com/sidelined-with-shin-pain/
Thanks so much for the link... The info was great and I think I will invest in a foam roller!0 -
AAAAHHHH I am beyond excited!!! I FINALLY hit 4 miles... No stopping0
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ChristineRoze wrote: »I want to start running, but I'm scared :S The last time I was running I only ever got to 4km and It was always super painful and I hated it. I get told you love it once you pass a certain point, can't say I've reached that before haha.
Can I start just by jogging on the treadmill?
Sure you can run on a treadmill but you might find it even more fun outside. If you have a park with soft trails free of tripping hazards like roots and big stones, that is often the softest and most ideal place to start running. When i started running last fall I *had* to run in a park for the first while in order to work my body into it. Now I can run 10k on pavement no problem... but I still prefer trails.
Google "Couch to 5K" (here's one link but there are other resources see also: http://www.c25k.com/) and follow that program. It is a very gentle introduction to running that anyone who doesn't suffer from limiting health problems should be able to do.Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit.
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Any questions just ask!
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Wow. This is the best article on the topic I've seen so far. Great stuff.0
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So I have this problem called jiggle. I jiggle all over. seriously. to the point of pain when I do jumping jacks, let alone trying to run (which I haven't) Short of saran-wrap, what's a gal like me to do??0
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brandiuntz wrote: »cathyjones08 wrote: »Did my first 5K in April in under 36 minutes. Doing another on May 16th. But I feel like my running is getting worst. I need some motivational help.
How do you define "worse"? Are you slower? Any injuries? One thing to remember is that as the weather gets warmer, the same effort will feel harder. Many people run slower during the summer months compared to fall, winter, and spring.
I'm having the same problem. I started from scratch on the treadmill beginning of January - first time, I was only able to run for a minute or two. Moved outside with a C25K app beginning of February. got behind a week or two and stalled on week 5 day 3 about 7 weeks in. April 10, I finally managed my whole 3.3 mile route without walking (having never made it to 2 before that) Did it several more times, improved my time, did 4 miles without walking on April 26, and I haven't been able to push through the 3.3 mile route again since then. I'm sure it's partilally due to temperatures, but they aren't that much warmer than a month ago - maybe 5 degrees.
Any suggestions?0 -
Angel_Grove_ wrote: »brandiuntz wrote: »cathyjones08 wrote: »Did my first 5K in April in under 36 minutes. Doing another on May 16th. But I feel like my running is getting worst. I need some motivational help.
How do you define "worse"? Are you slower? Any injuries? One thing to remember is that as the weather gets warmer, the same effort will feel harder. Many people run slower during the summer months compared to fall, winter, and spring.
I'm having the same problem. I started from scratch on the treadmill beginning of January - first time, I was only able to run for a minute or two. Moved outside with a C25K app beginning of February. got behind a week or two and stalled on week 5 day 3 about 7 weeks in. April 10, I finally managed my whole 3.3 mile route without walking (having never made it to 2 before that) Did it several more times, improved my time, did 4 miles without walking on April 26, and I haven't been able to push through the 3.3 mile route again since then. I'm sure it's partilally due to temperatures, but they aren't that much warmer than a month ago - maybe 5 degrees.
Any suggestions?
I think the biggest thing is to SLOW down. You may feel like you are super slow already but if you cannot comfortably carry on a conversation with another runner, your dog, the birds flying by or whatever then you are going too fast. When I started out I used to sing since I run by myself. If I couldn't easily sing the songs I slowed down until I could. As you add miles at the SLOW pace you will naturally pick up speed, just don't worry about it and give the speed part of it time.0 -
Angel_Grove_ wrote: »brandiuntz wrote: »cathyjones08 wrote: »Did my first 5K in April in under 36 minutes. Doing another on May 16th. But I feel like my running is getting worst. I need some motivational help.
How do you define "worse"? Are you slower? Any injuries? One thing to remember is that as the weather gets warmer, the same effort will feel harder. Many people run slower during the summer months compared to fall, winter, and spring.
I'm having the same problem. I started from scratch on the treadmill beginning of January - first time, I was only able to run for a minute or two. Moved outside with a C25K app beginning of February. got behind a week or two and stalled on week 5 day 3 about 7 weeks in. April 10, I finally managed my whole 3.3 mile route without walking (having never made it to 2 before that) Did it several more times, improved my time, did 4 miles without walking on April 26, and I haven't been able to push through the 3.3 mile route again since then. I'm sure it's partilally due to temperatures, but they aren't that much warmer than a month ago - maybe 5 degrees.
Any suggestions?
I think the biggest thing is to SLOW down. You may feel like you are super slow already but if you cannot comfortably carry on a conversation with another runner, your dog, the birds flying by or whatever then you are going too fast. When I started out I used to sing since I run by myself. If I couldn't easily sing the songs I slowed down until I could. As you add miles at the SLOW pace you will naturally pick up speed, just don't worry about it and give the speed part of it time.
I that, and I'm not overly concerned with speed. I just want to be able to RUN a 5k. I don't want to have to stop and walk, no matter how slow I run. That's not too say I didn't get excited when I started shaving off time after I made it 3.3 that first time, but I certainly wasn't pushing for it.
That said, I made it 3 miles before I had to walk tonight. Just couldn't pull that last hill (no matter which direction I go off my road, my run ends on a ridiculous hill. Sucks.) It was considerably more hot/humid tonight too. My only hypothesis is maybe that I had a bigger lunch. I always run before dinner so I don't have to wait for digestion and end up running in the dark, but I've been eating at goal the whole day then eating back some of my run calories as a bigger dinner/evening treat. I guess maybe I'm doing backwards. I guess a couple more runs ought to answer that for me, huh.0 -
Slowing down is certainly key when you are starting out and building endurance.
Another thing you should do is warm up. Perhaps you can address two needs with one move here -- don't end your run on your ridiculous hill, end it at the bottom. Use the hill on your way to your run as part of your warm up. Likewise, walk it, as part of your cool down.
Warm up slowly. Take at least 5 minutes, maybe 10. Brisk walking at first. Many people don't really get into the groove of a run for 10, 15, 20 minutes - the warm up will get your systems running and ready for the main event.
Give it a try and let us know if this helps.0 -
Nice tips for beginners!
How about keeping your hands relaxed though?
Not stretching the fingers or balling them, but to touch two fingers as if holding a chip, to conserve energy.
Also, to not twist the torse while running, but to keep the core tight instead. Many beginners twist their core and keep the arms tight to their bodies, which isnt a good form and can cause back pain.0 -
Angel_Grove_ wrote: »brandiuntz wrote: »cathyjones08 wrote: »Did my first 5K in April in under 36 minutes. Doing another on May 16th. But I feel like my running is getting worst. I need some motivational help.
How do you define "worse"? Are you slower? Any injuries? One thing to remember is that as the weather gets warmer, the same effort will feel harder. Many people run slower during the summer months compared to fall, winter, and spring.
I'm having the same problem. I started from scratch on the treadmill beginning of January - first time, I was only able to run for a minute or two. Moved outside with a C25K app beginning of February. got behind a week or two and stalled on week 5 day 3 about 7 weeks in. April 10, I finally managed my whole 3.3 mile route without walking (having never made it to 2 before that) Did it several more times, improved my time, did 4 miles without walking on April 26, and I haven't been able to push through the 3.3 mile route again since then. I'm sure it's partilally due to temperatures, but they aren't that much warmer than a month ago - maybe 5 degrees.
Any suggestions?
Because this subject has come up in many other threads lately, I think it's worth mentioning here. DO NOT underestimate the effects that heat and humidity can have on your performance. Yes, 5 degrees can make a huge difference, especially if it is more humid as well. Your body is working extra to try and cool itself, so this is going to raise your heart rate. One should not expect to be running at the same pace in 80F weather as in 50F weather, at least not until you get adjusted. That is why it is important to run based on effort and not speed and just accept that you will be slower for a while. The good news is, when fall rolls around and the temperatures begin to cool again, you will feel like you are lightening fast!0
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