Running problem

He is right about counting steps. You should start with two steps for two breaths in, then two steps for two breaths out. It gets easier.

I used to smoke. I quit over a year ago and started running again. I was never one who would smoke and run. It was either/or because there is too much lung pain.

You should take a look at quitnet.com. It is a very supportive site for those quitting smoking. You can quit smoking and not gain weight. I didn't gain anything because I made a real effort to not replace smoking with eating and I began working out again. To use the whole "I gained weight" to keep smoking is an excuse. You keep smoking because you are addicted to it, plain and simple. It is scary to quit smoking, but if you value your life, then quit and work hard to keep quit.

I was a smoker (quit 5 years ago) and thought I had a pretty decent ability to run and not get winded. Until I quit smoking.

Holy cow! My lungs are usually the last thing to give out on me.

Quit smoking. Seriously. I was a chain smoker my entire time in the military. Quitting is really the only way to maximize your lungs and improve (past a certian point) as a runner. And I agree that the weight gain is an excuse. I gained 5 pounds while quitting but have sense lost that and 10 more pounds in the few months after quitting.

As far as running now, counting steps will help (but could cause a side cramp if you exhale on the same foot each time). In general though, I just don't think about it and try to breathe as normally as possible. you'll find this easier and easier the more you run.

This was a huge problem for me when I first started running.

Counting steps is great advice and does work. It makes you concentrate on breathing fully. Three footsteps for inhale, two for exhale. Make sure you are breathing deeply, not just short shallow breaths which cause you to become winded faster.

It gets easier as you go. Just relax and if you have to slow down, slow down. And (you already know this : )) ) you should probably quit smoking. : ))

First of all, forget what other people think. Wheeze away... I would say that everyone started where you are.

Second of all - are you running the whole time? You may have better success with intervals. When I started running almost 3 years ago, I couldn't go longer than 1 minute without gasping for breath. I started with 4 sets of 1 minute jog/4 minute walks (20 minutes total). When that felt ok, I added 30 seconds to my jog time and took away 30 seconds from my walk (1:30 jog/3:30 walk, 2 jog/3 walk, etc.), without worrying about speed. The initial goal is to get to 20 minutes of solid jogging. Then you start working on speed. Keep a journal so you can see your improvements. Set goals for when you will reach the next increase in jog time.

I never ever ever thought I would be able to run, but I can now. And it's an amazing feeling. I still do intervals to increase my run speed.

Even with the intervals, there were times when I felt like I was going to die. But push hard, then give yourself a few minutes to recover. You'll see improvements in your cardio if you stick with it, and don't psych yourself out with what others may think!

Good luck

I used to smoke and run (not at the same time). But when I first started running I was a smoker. I did not smoke much, but still.

Once I quite my running improved 10 fold. I could breathe easier and it was totally comfortable and I was able to be in my running groove for a longer period of time.

I would NOT plan on quitting smoking and loosing weight at the same time. That will do nothing but cause you to get frustrated and give up on both (as you already experienced).

I would quit smoking first, continue running and wait about 2 months before focusing on loosing weight. So no smoking, keep running and eat moderately heathly. Then once you feel like you have a strong handle on the no smoking thing concentrate more on the really healthy eating.

I hope this makes sense.

I know 3 mins running is laughable but i am big girl and have worked those 3 mins up from just 30 secs!!! However I am not progressing past this. I am wondering if i should push myself harder but really feel at the time i have given it my all! I seem to have a mental block in being able to push past it. So frustrating as I have come on leeps and bounds with other exercise.

Maybe I'm just not cut out for running?

I don't think that's laughable at all. It sounds like you are where I once was. I went from barely being able to run 30 seconds without feeling I was going to bust a lung to successfully completing Ironman Canada (3.8 km swim, 180 km bike, 42.2 km run). This took about 6 or 7 years to do.

I still run with walking breaks as this helps to promote recovery and finishing times are about the same and I don't think there's any shame in it.

The breathing just seemed to click one day. one-two, one-two, one-two and it's all you're thinking about and nothing else matters.

PS I like to run with music but when I run outside, I only use one earbud for safety's sake.

I don't think that's laughable at all. It sounds like you are where I once was. I went from barely being able to run 30 seconds without feeling I was going to bust a lung to successfully completing Ironman Canada (3.8 km swim, 180 km bike, 42.2 km run). This took about 6 or 7 years to do.

I still run with walking breaks as this helps to promote recovery and finishing times are about the same and I don't think there's any shame in it.

The breathing just seemed to click one day. one-two, one-two, one-two and it's all you're thinking about and nothing else matters.

PS I like to run with music but when I run outside, I only use one earbud for safety's sake.

Thanks, I am going to make it my goal to focus on ,y running and keep going until i can do it!! Going to try the c5k approach in building it up in stages.

Definitely slow down. I had the same complaint a while back and asked a trainer for some advice. She said slow down. Find a pace you can do a mile in without gasping. And then increase that to a half mile. And so on. But stay slow until your body is used to it. Oh yes, quit smoking. Please!

The heath risks associated with smoking far outweigh (pardon my pun) the risks associated with gaining a few pounds but that's been covered already.........

I agree with the others that you should slow down, the only time you should be gasping for air when running is when you're running hills or some other form of intervals. If you're running with your boyfriend slow it down to where you can have a conversation while running, if you find yourself getting short of breath take a walking break. The old cliche about Rome not being built in a day applies to rebuilding your health - progress at a rate that your body is comfortable with, while it may be frustrating at times your body starts undergoing positive physiological changes from practically your first run.