Running/Jogging question

[Bratts]

I work out and have no problems with any workout I do, whether on the bike, on the elliptical, fast paced walking on the treadmill, cardio, aerobics, swimming, tennis.....except running.

I would love to pick up running, and have tried over and over. I was running with my husband, but he is a former Marine so he can run further and faster than I can. No biggy, we would start together, he would then pick up his pace and I would maintain mine. My issue? I get winded quickly. I have major issues breathing. And I have been given some good advice and googled the crap out of breathing...but the more I focus on my breathing the more winded I seem to become. Yet, if I do not focus, I breath incorrectly and end up done within blocks. By winded I mean shortness of breath and a tightening, almost like a burning sensation down my chest. Eventually I feel like I can not catch my breath. But like I said, I can do the elliptical for an hour+ (or any other sport) and not feel this way.

Any ideas or advice? I read on another thread that Cassie, I think, told another runner to try 2 mins running, then 2 mins walking etc. Think this would help my breathing?

Could this all me mental?

TIA!
Lisa

[Bonnie]

That is how it was for me also, when I first started to run/jog, was winded in a block & as frustrating as it is, to have to stop & walk, cos yes I could use other machines also, but not run.So Id run as far as possible, till legs were tired & was heaving for breath, then walk (briskly) till I could breath, then set off again runnin, now Im up to 2.5-3 miles of nonstop jogging.Hope this helps u , is not professional advice, but is how I managed to achieve to run :)

[Boss Man]

Try this.

Week 1.

Walk for 2 minutes 50 seconds, jog for 10 seconds. Repeat until you've done 30 minutes.

Do this 5 times a week, splitting the days, so you're doing three walk / jog days on the run, a day off, then the other two days, then the other day off.

Week 2.

Walk for 2 minutes 40 seconds, jog for 20 seconds. Repeat until you've done 30 minutes.

Same weekly regime.

Week 3.

Walk for 2 minutes 30 seconds, jog for 30 seconds. Repeat until you've done 30 minutes.

You should see a patttern emerging.

Hopefully this should allow you to build up to a 30 minute straight jog.

I'd use a pretty flat course for now, but when you're up to 30 minutes, you could experiment, with either a hillier cours,e a longer run, or a quicker pace for 30 minutes.

How does that sound?

[Bratts]

Thanks Bonnie, it's good to hear that someone else dealt with this and is now a runner!

Boss, sounds like a good plan. If I need to cut down to 4 days can I do 2 days on, 1 off, 2 on, 2 off? And treadmill better to start with as opposed to street?

Thanks for the info!

[beachdog]

You should never have to think about your breathing or concentrate on it, it will just come naturally, breathing in and out through both mouth and nose, although mostly through the mouth when intensity rises.

The interval plan posted by Boss Man is a good way to increase your aerobic capacity/tidal air flow which will allow you to run longer and further. A second interval training plan is simply to run a certain distance and then walk or jog slowly the same distance. Keep repeating these. For example, run fast 100 yards and then walk/jog 100 yards.

A second add-on is to introduce hill running. Find a steep hill and run up the first 100 yards at a good pace but not a sprint. Jog back down the hill to the starting point and repeat but this time run 200 yards up the hill then jog back down again. Keep increasing the distance until you run out of hill, but don't try this on Mt Everest !

All of the above will increase your aerobic capacity, lactate tolerance and speed. All the best.

[fitoverforty]

Maybe you are starting out running at too fast of a pace? Try starting slower then building speed if you feel able. As Beachdog said, don't concentrate on how you are breathing, your body will react naturally. Some people try to stick to the adage: "Breath in through the nose, out through the mouth." don't do that, as you work harder and the body is laboring you will need to breath in and out through your mouth to get enough oxygen.
Everyone is different and progresses at different levels. Because you are already a fit and active person, you may have had a higher expectation going into a run, but it just takes time, so be patient it will come
When I began to train for my first triathlon I was a seasoned runner and considered myself to be in good shape....that is until I began swimming! I swam one 50 yd up and back length of the pool and thought my lungs and heart were going to burst out of my chest!! I realized then that different sports/activities require different conditioning even for a fit person.
Lastly, in answer to your treadmill versus street question...I'm not sure which is better for a more productive workout, they are both good, I personally prefer street or trail running, it just is more fun and interesting, a treadmill is definitely my second choice.
Good luck to ya!!

[Packard]

Assuming that there is no health issues then the training needs to accomplish several things:

1. Cardiovascular conditioning (heart)
2. Pulmonary conditioning (lungs)
3. Muscular conditioning (legs primarily)
4. Collaboration (all the above working together as a whole).

It will take 6 weeks minimum (training 3 x per week) to about 12 weeks before you will see significant improvements. Patience.

[Bratts]

Awesome. Thank you so much, everyone, for the great information and tips.

Haha, and funny enough, I will now be hearing Sean Connery (Packard) saying "patience" in my head everytime I run!

I look forward to trying some of these out in the next few weeks.

[Boss Man]

Yes you could cut that plan down Bratts, but be aware, you'd be reducing the ability to build up the Cardiovascular fitness, and the extra day off at the end would eat into the progress.

So you might find by the second week, you were struggling a little, to sustain the slight change in tempo for the full 30 minutes.