running and breathing
Everyone has their own ideas on breathing.
The theory I go by:
Breathe through your nose and mouth (I need all the air I can get).
Don't try to breathe in time with anything- breathing has a rhythm of it's own.
Don't worry about taking air in, worry about pushing the stale air out.
You shouldn't get completely breathless, if you do you need to slow down.
Getting a little breathless is what helps you get stronger- but not completely breathless.
I have trouble with the breathless-ness. I can't go really really slow. (they say your jog should be as slow as your walk at first.) My body mechanics can't go so slow and I get out of breath and have to stop (too much bounce I think!)
Good luck
Pup
The theory I go by:
Breathe through your nose and mouth (I need all the air I can get).
Don't try to breathe in time with anything- breathing has a rhythm of it's own.
Don't worry about taking air in, worry about pushing the stale air out.
You shouldn't get completely breathless, if you do you need to slow down.
Getting a little breathless is what helps you get stronger- but not completely breathless.
I have trouble with the breathless-ness. I can't go really really slow. (they say your jog should be as slow as your walk at first.) My body mechanics can't go so slow and I get out of breath and have to stop (too much bounce I think!)
Good luck
Pup
Slow down your pace a bit. If you push too hard, you won't have endurance. Work on endurance first and then you can increase your pace when you master the art of running :)
Dawn
Dawn
17+ years post op RNY. first year blog here or My LongTimer blog. Tummy Tuck Dr. Matic 2014 -Ohip funded panni
Windsor WLS support group.message me anytime!
HW:290 LW:139 RW: 167 CW: 139
Ok, take it from me, I did long distance running at the academy 3 - 4 days a week. I ran 2-3 miles each time. This is something you have to build up to. The breathing will come naturally to you as you progress. It takes time for your body to adjust to any new conditions thrust on it. Take your time, I agree with the previous poster about starting on endurance first, that plays a big part in it. Try different breathing exercises to expand your lung capacity, swimmers do this all the time. The most important things you can do to run and breath better are stretch at least 10 minutes before, run at a slow pace and then work yourself up.
When you run at a slower rate you can start building up to breathing more and easier instead of harder. You cant just begin running and expect to run so much. You have to start slow and work your way up. Try this: Try running at a slow speed for half a mile for one week, the following week, run the same half mile but double the pace you ran from the prior week, then week 3 try running 3/4 -1 mile at a slow speed. Then week 4 try running the mile at double the pace, you will see a difference and you wont feel tired or have headaches. You are getting the headaches from breathing too much and too hard. Good luck K!
When you run at a slower rate you can start building up to breathing more and easier instead of harder. You cant just begin running and expect to run so much. You have to start slow and work your way up. Try this: Try running at a slow speed for half a mile for one week, the following week, run the same half mile but double the pace you ran from the prior week, then week 3 try running 3/4 -1 mile at a slow speed. Then week 4 try running the mile at double the pace, you will see a difference and you wont feel tired or have headaches. You are getting the headaches from breathing too much and too hard. Good luck K!
~Paul~
Since you xposted this to the Exercise and Fitness forum you will get some solid advice by people who live to run and push themselves.
1) Building a Tempo with your breathing and your running will help you pace yourself. If you are breathing to fast then you are running to fast. By building a tempo you would then increase the number of steps per breath to increase your speed.
2) Breathing is all about TAKING IN AIR and expelling used gasses. Without new air your muscles will not fire efficiently and you will fatigue faster. Focus on taking deep full breathes exhaling fully is important but less important than a full inhale. By fully inhaling you are taking in as much clean air as possible.
3) Build slowly. Even though you may want to go out and Run a 8 minute mile it is going to take time and effort. Your body physically does not have them capacity to supply your muscles efficiently to do this. By building your pace and pushing yourself a bit more each time your body will develop the needed structures to effiecintly supply your muscles the oxygen and energy required.
4) Be consistent, it is hard at first but over time it does get easier.
5) Run for a purpose. Getting on a treadmill and just punching out a mile is good but if you are running for a reason you are much more likely to stick with it. Register for a 5K this fall and work for it. Learn about different types of training runs to keep your training intresting. Speed workouts or pyramid runs are great. Get C25K and follow it, many people start with the C25K program.
Enjoy!
1) Building a Tempo with your breathing and your running will help you pace yourself. If you are breathing to fast then you are running to fast. By building a tempo you would then increase the number of steps per breath to increase your speed.
2) Breathing is all about TAKING IN AIR and expelling used gasses. Without new air your muscles will not fire efficiently and you will fatigue faster. Focus on taking deep full breathes exhaling fully is important but less important than a full inhale. By fully inhaling you are taking in as much clean air as possible.
3) Build slowly. Even though you may want to go out and Run a 8 minute mile it is going to take time and effort. Your body physically does not have them capacity to supply your muscles efficiently to do this. By building your pace and pushing yourself a bit more each time your body will develop the needed structures to effiecintly supply your muscles the oxygen and energy required.
4) Be consistent, it is hard at first but over time it does get easier.
5) Run for a purpose. Getting on a treadmill and just punching out a mile is good but if you are running for a reason you are much more likely to stick with it. Register for a 5K this fall and work for it. Learn about different types of training runs to keep your training intresting. Speed workouts or pyramid runs are great. Get C25K and follow it, many people start with the C25K program.
Enjoy!
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
there is no need to breath in through the nose out through the mouth. the point of that is to get rhythmical breathing. you can take a deeper breath through your mouth ( more oxygen)
I like to take a breath in to the count of 3 foot falls and out to the count of 2.
just let your body breath, it will figure out how to get the most oxygen.
I like to take a breath in to the count of 3 foot falls and out to the count of 2.
just let your body breath, it will figure out how to get the most oxygen.
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