Training to Run-- Advice please!

This works for me:

It takes me a little while for my lungs to get going but this works well for me. As I am inhaling (through my nose) I count one, two. then blow out mouth and I just keep doing that repeatedly. Before you know it, it will become second nature and your breathing will become much better as you run. Also, try slowing your pace down just a bit until you can get your breathing down. Might give this a try! Hope it works for you.

Same as above: C25K, count your breathing, and run slower. Run really slow until you build up your distance, then work on running a little faster.

Im starting couch to 5K today. Join me!

Couch to 5K!

if you are out of breath, you are running too fast. Slow down. Speed will come in time!

Don't fret. It takes time to work up to some longer distances. Agree totally with what 0651Matt says about breathing. At first it will seem very forced then you tend to not notice at all.

Some things that worked for me when starting out:

~ Relax the arms and drop the legs into long gentle strides rather than short, choppy steps on your toes. Running is a total body workout. Simplified movement eases breathing and conserves your energy. Basically cover as much ground as possible with as little movement as possible (if that makes sense)

~ Run at a speed that you are comfortable with. There is no shame when starting off to walking a minute or two then jogging for five. The point is if you are comfortable jogging at 4mph, and still work up a sweat after the workout, then you've accomplished your goal. You can build up speed and time later. If you run too hard too quickly, you're only going to despise the exercise. Not to mention you could casue injury to yourself.

~ Finding a distraction: I use an MP3 player and play tunes that I find highly motivating. This does a couple of things:
1. It takes your mind off the work at hand.
2. Music typically forces your body into a rythem . When your body finds this repetition each and every time, it becomes a comfort zone of sorts - pushing you into the direction of my first point.
3. Helps avoid the clock. Nothing worse than watching the seconds tick by. Music just allows the time to fly by.

~Finding a distraction pt 2: Get lost in your own mind. Think about other things like work, home life, or Obama-care. Anything that allows you to avoid the sound of your own breath and the pounding of your own feet.

~ Speed intervals: Speed intervals help strengthen endurance as well as increase the speed in which you can run. For instance, I will run SI once a week on a treadmill for a total of 3.1 miles. I will start off the first 5 minutes at 6mph. Once I hit the 5 minute mark, I increase my speed to 8mph for 2 minutes. After 2 minutes is up, I decrease back down to 6mph for 3 minutes. Then repeat the process through the entire workout

Besides increasing time and endurance, I find that running SI also just takes your mind off the total run and the process in which you are doing it. Instead, you focus more on the small chunks of time and completing each individual milestone. I find that after running at 8mph for 2 minutes, that running 6mph just isnt that bad and I actually look forward to the 6mph the next time it comes up.

I don't claim to be some running guru, but I'm just offering up advice that I found to have worked for me. These tricks (and others) helped me get to a point where I can run around 15-20 miles a week.

It can be so frustrating when your lungs are dying to stop and your muscles feel like they're just getting started.

I agree that using an mp3 player can really help you keep a good regular stride. I always pick out my favorite high energy tunes, but you have to be careful to not go for the really fast beat songs, or you'll fall into a fast rhythm. Maybe a playlist of various tempo songs, so you can pace yourself according to where you are in your run.

I used to run 3 times a week, and would like to get back into it. SO now I'm going to take my own advice, create a playlist and put my sneakers on. :P

Best of luck!

I did a learn to run clinic through my local running room. Lots of running stores will have similar clinics. You start off slow doing intervals and gradually build up. I continued on and did a 5k run group as well. I didn't mind the running but didn't take it as seriously as the others in my clinics. I found prefer to do it on my own on nature trails.

Same as above: C25K, count your breathing, and run slower. Run really slow until you build up your distance, then work on running a little faster.

I agree! I also couldn't run for more than a couple minutes non-stop in the summer. The steady build-up of minutes in C25K really worked for me! I had a hard time with breathing too. I slowed myself down and counted my breaths and it got easier. I inhale for a count of 4, then exhale for 4. For the first couple months that I ran, I didn't listen to music. I just constantly counted "1,2,3,4...5,6,7,8" over and over and over. Annoying, sure, but it worked! When I start to get tired or feel like I'm struggling, I make these breaths much deeper and more deliberate.

Realize that it will not happen overnight....but it will happen with dedication to your goal! Great advice has already been posted. I will add that you should focus less on mileage and more on time. I have no experience with the C25K program, but I believe this program focuses on that aspect....increasing run time intervals.

There truly is a "wall" that you must break through. I still have to push myself through the first mile. Eventually, you will find that "comfortable" pace that puts in the zone.