For those of you that jog on the treadmill

I used the couch to 5K program (which is basically just intervals). If you'd like to do it without a program, you can try running as long as you can, walk until you can control your breathing again, then run again. Just try to keep it up and slowly extend the running intervals.

I think it's just one of those things that gets easier with time

The secret is working up to it. If you are out of breath, it's too fast. Slow down. Start with 3.5 or 4 even if you feel that's too slow, you'll last longer.... then after a while bump it up and keep pushing. Nobody just decides to start running and then automatically does it with no problems of feeling out of breath.

My "trick" is to start slow, start at 1 for a min, then go to 2, then to 3, just stop when you feel you are at a pace you can maintain for awhile, if you get short of breath slow your pace down, the key is to push yourself but not to hurt yourself, so if you are getting out of breath then your body may not be ready for the pace. Start slower and work your way up to it, running is based on endurance.

I agree with all the previous postings. It's probably just because you're new to it. Keep doing those intervals (they're good for fat burning anyway) and eventually you'll be able to increase your time. Timing your breathing with your steps helps a lot too. I usually do a breath intake for every two foot falls (then breathe out for the next two), but sometimes it's three depending on my speed and stride.

Trust me, it'll happen with some practice and patience. I started out barely being able to do a minute at 4.3mph and this weekend I'll be running in my first 5k!

Jog more slowly. Even if you feel ridiculous, jog as slowly as you can and, and the speed will work up once you build the endurance.

THIS. I read an article that changed my life. I will have to look it up at home, but essentially the idea is that if you're winded, you're running too fast. Slow down. Even if you could walk faster than you're running/jogging. SLOW DOWN. As you start interval training you'll realize you can go longer and longer. Slowly increase your speed. When jogging you should be able to hold a conversation - if you can sing a song, you're going too slow.

Couch to 5k is a great program. It starts you with more walking than running and gradually moves you up. I used to die after 90 seconds of jogging, now I die after 5 minutes. Slow and steady progress!

Count your steps and time your breathing...for example breathe in over 1-2-3 steps, breathe out over 1-2-3 steps. You can shorten or lengthen the step limit based on how out of breath you are. The Army taught me that.

Interesting...I tend to get out of breath or cramp from not breathing right and will definitely try your technique...thanks for this tip :drinker:

i agree with all the above..
i have to constantly remind myself on the proper way for ME to breathe: right, left, INHALE. right, left, EXHALE. so in, in. out, out- that works for me

Agree with everyone who say's intervals. I just started trying to "jog" on the treadmill and it is a slow process. I walk at 3.6 for .10 of a mile than try to jog at 4.5-5.0 for .25 of a mile, loose my breath, slow back down to 3.5 and catch my breath. I really want to be able to run again like when I was 19 but it will take time. Be patient with yourself and keep pushing. It will get better. At least thats what I keep telling myself! Good luck and good for you for getting on and workin' it!

I used to be able to jog 20 minutes solid at 4.5 before I had kids but having just started up again Im taking it slowly.
I start on 2 for 2 mins then 3 for 3 mins then 3.5 for 4 minutes then 4 for 1min then back down to 3.5 for 2 then back upto 4 for 2 then down to 3.5 for 2 then 3 for 3 mins and then down to 2 til I feel my heart and breathing has returned to normal.
Distance wise Its not very far but I aim to slowly increase my minutes on the 4 speed and will slowly get faster (I think!! Hopefully!!)

try the c25k program - its fantastic! i used to not be able to run for more than like 30 seconds, but im on week 4 and im up to running for 5 minutes straight now good luck!

1) Slow down. You can worry about increasing your speed later.

2) Breathe using your diaphragm. Basically, make sure it's your stomach, NOT YOUR CHEST, that's moving in and out. This is the best way to breath while running.

When someone shared tip #2 with me, it improved my breathing A LOT! Plus, it helps eliminate/reduce side cramps while running.

Good luck & good job!!!

I am the opposite of #2. If I breathe with my diaphragm instead of my chest, I get too much air and it makes running awful for me. As a singer, I had to learn that the deep diaphragm breathing worked for singing, but I had to alter my pattern to be more shallow and light for running. It is interesting that different patterns work for different people. You should experiment to see what will be best for you! And again, timing it with my steps really helped me control it too, as several others have said.

I agree 1000% with C25K.
Believe me when I tell you that the first week I could barely run the 30 seconds.......week 5 day 3 I had to run for 20 minutes straight and was so flipping proud of myself for it I literally cried when my one friend walked into the gym. She is my inspiration that I can do this as she lost 100 pounds doing C25K in addition to healthy eating habits.

Find some good music with a great beat.
Do not look at the distance you are going.....pay attention to just being able to run. The distance WILL come later.

Tomorrow is week 6 day 3 for me.

If I can go from barely being able to run 30 seconds to being able to run for 20 minutes at a time.....being literally just under 200 pounds PLUS only 3 months out from quitting smoking, anyone can!