First Time Running

Merciless

Merciless

0
Alright so I just got back from running for my first time. It wasn't drop-dead horrible. I didn't sweat much at all which I was surprised, but I think the biggest thing I have to get under control is my breathing.

1) I started out with a strech of 1. pulling my leg back towards my lower back. 2. stretching forward and trying to touch my toes. 3. holding legs in place and rotating my upper body left and right. 4. and extending my arm over my head and then over to my left/ and vice versa. Is there anything else I should be doing for stretching?

2) Then I did a slight walk of propably 100 feet (I had just been playing a little basketball beforehand so I didnt feel I needed much). How much walking should I be doing before a run?

3) I then ran maybe between 1 and 2 tenths of a mile and was whipped out breathing wise. My breathing is not good AT ALL. My throat was also either heated and dried or something it didn't feel too good. I think breathing is my worst problem with running, I tried the breathing through the nose and out through the mouth, but I couldn't keep that up for long.

4) After the 1-2 tenths of running I walked for another little while, not long maybe 400 feet or so.

5) I then picked it up a little and jogged for another 100 feet, and so on, it went back and forth of jogging for a little and walking for more.

----I think that it was a thing that I can do every night, I mean it was discouraging to see that I cannot run that much without having to stop and walk and then jog a little and back and forth. But I do not think that it was discouraging enough for me to stop at all. In fact it has given me the idea that I want it even more to have by the end of the summer, maybe 2 or 3 miles a day of running under my belt.

----I had a few questions that were in the numbers, but I'll ask my 3 main questions again.

--1) What type of stretches should I be doing before running, as well as how long I should be walking beforehand.
--2) How can I regulate my breathing so that it is not eratic and forcing me to stop a jog or run to go into a walk.
--3) What is the readon for my throat being heated and bone dry which also caused me to stop my jog and go into a walk.

On the other hand, I just bought Asics gel shoes today and that is what I was running with and they are excelent. The gel is perfect and has a good amount of give. Sorry the post was so long, but I appreciate anyone who took the time to read it. :)
 
I know that it's alot to read but I need some feedback because I will be going out running pretty soon and want to know those questions beforehand so I don't want to make the same mistakes if I made them. Thanks.

:)
 
Hey here are a few tips from someone that was in the same boat as you. Of course my problem was a little bigger im 6' 5'' I weigh 197 pounds down from 260 at the beginning of this year. What you basically describe was an beginning level of HIIT. High intensity interval training. This is basically how I started this in combination with a healthy diet and consuming very large amounts of water everyday has helped considerably. I started out with a 5 min speed walk to help warm up and then went 1 min run 1 min walk for 25 minutes 6 times per week. I had trouble with my breathing to, but I am sure you will find over time that it will go away as mine has. Its just a matter of getting your cardiovascular system up and running. Now I still do the 5 min warm up walk, but instead of 1 min of running I do 2 min and only 30 secs of walking. I do this for about 35 minutes 6 times a week. Now for the dryness in the throat you might want to consume more water you maybe a little dehydrated. I consume at a minimum each day 15 eight ounce glasses of water. Not Gatorade or powerade, but water. I completely cut out the pop. I am addicted to water and I feel better now than I have ever felt before. These are just a few tips from someone that has been through what you are going through I hope it helps. I am not a personal trainer I just wanted to share my thoughts and hope that they help. I am sure that I will be corrected if I am wrong on any of the above statements thats the great thing about this forum. As far as stretching you do the same thing that I do before I go running. If you live in a town that has hills try incorporating those into your run. It will help get your cardiovascular system in top performance. I have incorporated a variety of conditions into my HIIT program and I am having the time of my life with it. I wish you the best of luck just don't give up.

Shoot for the moon even if you miss you'll still land among the stars.
 
I wasn't/am not trying to do a HIIT every night because I want to get running 2-3 miles straight daily by the beginning of September. But if I need to start out the way I am to get there then I will. I hope the breathing thing will go away as yours has because it is a huge problem for me. I'm hoping it isn't asthma-my mother and one of my brothers has asthma.

As for drinking, I do drink maybe 2-3 Dasani bottles of either 17 or 20 oz. of water a day. That is the only thing I drink just about besides milk once a day or less. I'm actually in the same situation. If I drink half a cup of something I end up spilling it or whatever because it's too heavy or just weird. I love water now.

I live in Boston. Not in the direct city but a sort of suburb of it. There arent really that many hills. For the most part it is all leveld out.

As for the stretching I'll do the same things just more intense, because I woke up today and my legs are really sore. It's propably because it was m first run but I want to be sure.

Thanks for the advice and tips, I really appreciate it. :)
 
well I know how you feel... I just took the running plunge myself... I am using a program I found in a fitness mag and it is working. When I started I could barely run 2 minutes straight ( I was gased ). Now I am starting week 4 and have ran 8 minutes straight.... this worked for me ....

you run 3 times per week

Week--- Walk----Run--- Repeat------ Walk
1 ----- 5m ---- 2m ---- 2x more ----5m
2 ----- 5 ---- 4 ---- 2x more --- 5
3 ----- 4 ---- 6 ---- 2x --------- 5
4 ----- 3 ---- 8 ---- 2x----------5
5 ----- 2 ---- 10 ---- 2x----------5
6 ----- 1 ---- 12 ---- 2x----------5
7 ----- 1 ---- 14 ---- 1x---------5
8 ----- 1 ---- 30 ---- no repeat---5
 
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Tips

is one of the most popular forms of physical fitness available today. Over the past 25 years, the popularity of it has grown exponentially as many people have tried it for a variety of reasons. Whatever your reason is, move forward. It is a decision you will not regret.

Once you have decided to embark on a running program, be sure to obtain a complete physical exam from your doctor. He or she can offer invaluable advice as to your current state of health and how your program should be structured. In the unfortunate event that your doctor tells you that you should not take up running, he or she may be able to suggest an alternative form of exercise that is acceptable.

Begin your program by selecting a good pair of shoes. Running shoes should be comfortable and flexible, and should allow enough room for your toes to move freely. When shopping for them, try to do so later in the day. Your feet swell slightly as the day goes on, so if you try them on in the afternoon or evening and they happen to fit well, you know you have a good set. Do not be afraid to ask questions of the personnel at the store. They are there to help. Look for fall and winter sales for the best deals.

Break in your shoes by walking in them for a few days. Wear socks that you will wear when you run. The socks should be thick, cotton ones with no holes. Be sure there are no wrinkles in them when you put them on, as wrinkles tend to cause blisters.

Before you actually take off running, make sure your clothing is loose and comfortable. For women, a solid sports bra is highly recommended. Never begin a run without adequate stretching. For at least ten minutes prior to running, stretch out your leg, arm and torso muscles. You may view stretching as a time-waster, but your body will be much more limber. This will assist you in avoiding injury.

For your first several runs, go slow and easy. Enjoy the scenery around you, and revel in the fact that you are doing something good for your body. You will only get better. The first run may be difficult, but comfort yourself by understanding that as your fitness level grows, so will your runs. Run only until you feel tired. Hydrate yourself with at least 64 ounces of water each day.

Once you have gotten into your program, you may find yourself in a running rut. The route or routes you run may have become monotonous or boring. Don't worry. Try mixing in other actvities such as cycling or swimming. Doing so may be tough on your schedule, but you will reap tremendous benefits. When you run, certain muscle groups are not exercised as much as others are.

Engaging in a variety of activities, a practice commonly known as "cross training", gives the other muscle groups a chance to be developed and conditioned as well. It also helps you by keeping injuries at bay. There is nothing worse than having to bring an exercise program to a halt while you nurse an injury, particularly if it is a severe one. Once it is healed, you have to almost start from scratch with you training regimen. Be careful, and use common sense.

Consult books and magazines on running. Many of them can refer you to runs to enter around the country and running clubs to join. You will be surprised at how many other people are at your level and would like to share stories with you.

Above all, have fun. You are not in any competition. Remind yourself that you are a better person for running.
 
Hey Merci!
You already got some good advice but I'll add some more stretches that I think are invaluable.

To stretch the piriformis muscle (butt) cross your ankle over your other knee (while standing), hold onto something and sit back into the stretch. You'll feel that, especially if you're sore. This is one of the biggest deal stretches I do because I've pulled the muscle way too many times from running when I've neglected it. I feel like it helps my knees too

The other thing is to make sure you stretch our your calves. VERY important if you want to avoid shin splints. The other advised stretches are good but to me these two should be on the top of the list.

Your breathing pattern problem just has to do with getting used to it. You'll begin to find a rhythm soon. I inhale for 3 strides and exhale for 3 but everyone is different, and thinking about it too much will throw you off so just let your body get used to it and it will settle in. The throat thing? hmm that used to happen to me but I don't remember how I resolved it. water can't hurt tho. It may just be part of getting accustomed to something new. Do try to breathe through both your nose and your mouth if you can, and try to keep your breathing deep. You'll get maximum oxygen uptake that way. Shallow breathing will promote side aches and light headedness.

Good luck! welcome to running!!
 
In regards to the breathing technique...

Work on breathing in and out of your nose, rather than your mouth, it's much easier to control. Think of it as this, the brain is afraid of dying. During high intensity exercise, such as running, the brain may think it is not getting a sufficent amount of oxygen. So when it is not getting what it considers sufficient nourishment of O2, it will use every and any orifice to get enough air to survive and get back to its comfort level. This is why you breathe so hard through your mouth when running. So try breathing through your nose... chances are you will run slower at first, until you mind realizes it can get a good amount of O2 through nose-breathing.

As for asthma, I'm not a doctor (yet :)) so I can't diagnose, but there is such a thing as exercise-induced asthma which is when your lungs are hypersensitive to changes in air temperature and humidity. Maybe you could try running indoors on a track or treadmill to see if that helps clear it up? If that doesn't work you could always go to your doctor and get a lung function test. They'll hook you up to a spirometer and test vital capacity, tidal volume, all that good stuff which can indicate if there are problems with lung function.

Sorry, that was a book :eek:
 
a tip for breathing is to inhale with the nose and exhale with the mouth if you're trying to catch your breath, because more air directly into your longs more concentrated air flow whatever you get the point, increase by 10-20% pr. week and have fun :D
 
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