I've decided to get into better physical shape. I've been weight lifting for a while now but would like the cardio aspect as well. So, just yesterday I started to go to my college track and run a mile. 9 minutes seems to be my avg., but I have big issues breathing which I'm sure will get better over time. It feels like i have too tight of a chest to breathe in fully, I do have a deviated septum which will be fixed in the upcoming weeks which will hopefully help. What is the recommended breathing pattern while running? Deep and slow, shallow and fast? I am 5'7" and weigh around 130 so I'm obviously skinny if that helps at all.
It does help that you don't weigh much, obviously you won't be moving much weight with your running. I don't think there really is a breathing pattern to running. I've been on track and xc teams in school up through college and breathing a certain way was never a consideration. The important thing is to use good running shoes and replace them as they get worn out. The rubber tends to harden over time and they'll lose their effectiveness. That leads to injuries and other problems which will stop your running quick. Just keep it up and build distance/speed gradually over weeks and you should see good improvement.
That's a very common belief, but it's not true. At serious levels of aerobic activity, you can't move enough air through your nose. Maybe a good way for rank beginners to avoid overexertion, but useless for an athlete.
Make sure you are moving your arms. Having a proper stride and swinging your arms fully increases the amount of air your lungs can inhale. In your mouth; out your mouth. Also, try to "roll" on your feet when you run. Don't stomp down - that applies a great deal of pressure on both your knees and back.
New question. Cramps. I did eat some chinese food about 1 1/2 hrs prior to running. I always get my cramps in my lower left abdomen. Is there a reason and something to solve it when it happens?
Your breathing pattern is determined by how good of shape you are in. I do prefer slow and deep breaths when I run, but it can only be done when you have good stamina. In through the nose, out through the mouth is great when your training. As stated it won't ever work in actual competition, but if you can train yourself to only need that much oxygen in practice, you'll be that much better off when youre really working yourself. The pain in the side is just from not being in great shape yet. The more you run, the less you will notice it. Mark
It's recommend to take long, deep, even breaths when running (breathe deeply with your diaphram, not your upper lungs). The cramps you are experiencing may be the infamous "side stich". I've heard it suggested that it is a stretching of the ligament from the diaphram to the liver. Some guys say you can get rid of them by exhaling when your left foot hits the ground. Apparently people who exhale when their right foot hits get more sidestiches because that causes more shock to the liver. So try to breathe out when your left foot hits. The deeper breaths help by letting the diaphram all the way down to relax the ligament - shallow breaths keep it elevated. If breathing deeply and slowly, I find no problem with breathing in with the nose and out with the mouth. When sprinting I leave the nose out of it though!
Some tips: Long deep breaths for as long as possible. Switch over if you start getting dizzy/fatigued/just feel the need to. You'll build up your wind as you go. Deviated Septum. I've got one, had surgery, didn't help. I wrestled through highschool and played football/basketball with one, and Asthma. Just stuff you have to push past, dont even think about it. 9 minutes is a 'decent' pace to start with. If you have to, start running on a treadmill once or twice a week and quicken your pace by 10-15 seconds per mile per week (hard to measure such things running on the road). Cramps. Drink alot of water, especially if your working out alot. I drink close to a gallon a day. Gives you tons of energy, you'll feel great. Also for cramps, stretch properly before hand and eat a few bananas every day, they'll go away. To really increase your stamina quickly, mix in some 'high intensity' running into your regime. Run for 5 minutes normal, 30 seconds to a minute full sprint, 5 minutes normal (rinse and repeat). Do this enough and go back to just 'jogging' and it will seem like a piece of cake. Music. I've found that when I listen to music, I can usually run whatever I normally run without it, plus another good 20 minutes to an hour (depending on how motivated I'm feeling). Listening to yourself breath heavy/gasp/wheeze does something to you psychologically.
I just started running after 5 years of just medium/heavy strength workouts and only brisk 1 mile walking. It's going to be awhile until I get back the endurance to run 6-7 minute miles. Running about high 8minutes around the track now. You need time on the track to get back the stamina. As far as cramps go, drink water. Stick to H20, maybe drink gatorade after. Stay away from caffeine (cola, coffee, tea) and energy drinks (redbull, monster, etc).
Excellent info. guys. You don't think it was the chinese food that may have cramped me up? Just means, I have further to go than.
Cramped as in those stomach cramps you get in your side? Or a real cramp as in your muscle (calf/hamstring/whatever) actually contracts for no reason and it hurts like a *****? If its in your stomach, you just have to work past those. I recall reading up on them once, because whenever I take a long time off from running, I get them when I start up again. I dont remember what I found out exactly, but I'm pretty sure it had to do with water/oxygen intake. Something about your body not being used to that level of activity and something or another is getting used to catching up, thus the cramping. If its an actual calf/hamstring cramp, the only 3 things you can really do is a) stretch well b) drink a ton of water c) eat alot of potassium (bananas). Trust me, the potassium helps a TON. I used to get calf cramps alot during Football 2-a-days. I talked to our trainer about it and he recommended eating bananas and drinking a ton of water/gatorade. Never had another one the rest of the season.
when i ran competatively, i couldnt eat within 2 or more hours of running without feeling sick to the stomach (throwing up) or getting a horrible stomach cramp. although this was miles in the 5's and half miles in the very low 2's. as for breathing. has to be through the mouth if you want any decent performance. as you go faster and faster, you'll find that your mouth can barely suck in all the air that you seem to want. depending on what you want to run, there are different strategies for getting in shape faster for a particular event. ie. sprinters get in shape different (and IMO alot faster) than distance runners. if i was going to start running again, i would do 3 miles a day as fast as i could, with hill workouts every second day, weekends off. then after that for about a month, i would move to the track periodically. namely: monday-3 to 6 miles distance lighter pace, tuesday-track 1000m ladders really push hard (200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m- non metric: 200=1/2 lap, 400=1 lap, 600=1.5 laps, 800=2laps, 1000=2.5 long laps) then barefoot on the football field 100m (or down 1 straight, and walk the turn, then down the straight again) 10 times at a relaxed pace, wednesday - distance again 3 miles with hills, or same as monday if you dont have hills, thursday - back at track 4x 800m with 1600m inbetween each 800m (thats 1/2 mile with 1 miles inbetween, if you dont get metric), friday - light 3 miles on flat, sat/sun - rest, no running no matter how much you might want to. these were the workouts that i would do for 800m and 3200m competitions (1/2 mile and 2 mile) after 3 or 4 months dont be surprised if you are in the 6 minute mile range. although there are alot of factors, like age and dedication to running. this might be to stressful for your body, depending on your age also make sure you have good shoes, because you can really screw yourself up - permanently. i would use a distance running shoe for on the street and in the hills, and my personal preferance is to use spikes on the track if its an all-weather one (rubber), but you may differ. shoes should last 400-500 miles (or about one school semester, depending on workout) hope that helps
Do yourself a HUGE favor.....save your knees for the rest of your life. Get yourself a mountain bike or street bike and let the bike carry all your body-weight, and allow the eliptical motion of peddling exploit the low-impact exercsion this exercise provides. There are only 2 kinds of runners: those who have blown-out their knees and can't run anymore....and those who will eventually blow-out their knees. Unless you are skinny as a twig, have great quality shoes and are younger then 25......you are definitely doing damage. DAMAGE.
Probably true for the most part. But my dad is 50, has run almost every day since he was a senior in highschool, and his knees are still doing fine. But he also still has his 6 pack and could probably kick the a** of most people half his age.
Did I say less then 25? I meant less then 21: KNOCK IT OFF! If it makes you happy, do it...but just remember, at the first sign of knee problems be prepared to give it up. Running destroys knees.
Sorry guys...didn't mean to sound so pessimistic. I've just met a LOT of people who have their ruined-knees story!!!!!!!!! Then again, there's a lot of lazy people who need an excuse....... Right-on, Run-on!!!! Me, I'm peddling my mountain bike....addicted & loving' it. Most every rider I run into WAS a runner so that's where I'm coming from. If you're young, light & nimble....then I suppose you're good-to-go! Enjoy
BINGO!!!! I was just reading thru to see if anyone else would mention it. Running and even walking is doung damage to your structure. A bike is much better than either and walking much better than runnning. Every step you take is wearing on something, do like steve says and get some wheels under you. As far as breathing just do it, don't think about it.
