Improving my running

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Discussion

gregs656

10,816 posts

180 months

Tuesday 22nd January 2019
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Robmarriott said:
I stretch before and after but again, the real problem is the breathing rather than anything else.

I’ll try taking it a bit steadier for now.
I'd stop stretching before and do a dynamic warm up instead.


C0ffin D0dger

3,440 posts

144 months

Tuesday 22nd January 2019
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Robmarriott said:
C0ffin D0dger said:
Eventually thought I should try for a 10k, another program / app took me to 10k over nine weeks and I ran my first 10k event.
What was your time?
For that first 10k it was just under the hour, 59 minutes something, which I was well pleased with. Same event a year on and I took 5 minutes of the previous time (~54 minutes / 10k) smile

Badda

2,654 posts

81 months

Tuesday 22nd January 2019
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Robmarriott said:
I’m not running the full two miles at the moment, my route is two miles but I’m probably only running a mile of that in total, I’m walking the rest to get my breath back.

The shin splints haven’t happened this time but they did before when I was doing bigger distances so I’m looking to preempt it, rather than cure it afterwards.
Robmarriott said:
I stretch before and after but again, the real problem is the breathing rather than anything else.
I'm a little unclear what your main issue is - is it that you can't run more than a mile at the moment and if you do, your shins hurt?

Can I ask a couple of questions
- How much do you weigh?
-Do you smoke (or did you used to)?
- ANy meds?
- How old?

smile

Robmarriott

Original Poster:

2,633 posts

157 months

Tuesday 22nd January 2019
quotequote all
The main issue is I get out of breath, not hugely but enough to make me slow down.

The shin splint thing is a secondary problem, it only seems to happen after a few miles so it hasn’t been troubling me this time round.

I’m 32, 113kg (which is why I’m running!), used to smoke but haven’t for 12 years and no meds.

I’ll stress that it’s not major breathlessness like wheezy, asthma style but I don’t seem to be able to get into a pattern of breathing correctly to be able to sustain a steady speed.

I’m also VERY aware of over working myself as I am very overweight and obviously that means extra strain on my heart and so on, I also have a horrendous fear of vomiting which definitely stops me from pushing myself too hard. I’ll always err on the side of caution so I’m not sick from over exertion.

If I could get my breathing to the point where it was steady and comfortable, I’d be fine, I just can’t seem to do that at the moment.

Robmarriott

Original Poster:

2,633 posts

157 months

Tuesday 22nd January 2019
quotequote all
C0ffin D0dger said:
Robmarriott said:
C0ffin D0dger said:
Eventually thought I should try for a 10k, another program / app took me to 10k over nine weeks and I ran my first 10k event.
What was your time?
For that first 10k it was just under the hour, 59 minutes something, which I was well pleased with. Same event a year on and I took 5 minutes of the previous time (~54 minutes / 10k) smile
Nice, my first (and only) took me 1hr 19 so my aim this time would be closer to an hour, if not under.

Muzzer79

9,805 posts

186 months

Tuesday 22nd January 2019
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Robmarriott said:
The main issue is I get out of breath, not hugely but enough to make me slow down.

The shin splint thing is a secondary problem, it only seems to happen after a few miles so it hasn’t been troubling me this time round.

I’m 32, 113kg (which is why I’m running!), used to smoke but haven’t for 12 years and no meds.

I’ll stress that it’s not major breathlessness like wheezy, asthma style but I don’t seem to be able to get into a pattern of breathing correctly to be able to sustain a steady speed.

I’m also VERY aware of over working myself as I am very overweight and obviously that means extra strain on my heart and so on, I also have a horrendous fear of vomiting which definitely stops me from pushing myself too hard. I’ll always err on the side of caution so I’m not sick from over exertion.

If I could get my breathing to the point where it was steady and comfortable, I’d be fine, I just can’t seem to do that at the moment.
So you're just under 18 stone. That's not slender, but you're not an elephant either.

In my (unprofessional) opinion, at 12 or 13 minute miles, you should not be troubled breathing to the extent you describe unless you smoke or have asthma or similar, so it's odd.

Try a treadmill. Most people find them hateful things, but they do allow you to control pace, incline and conditions very accurately.

This will build your confidence (fear of chunder) and allow you to practice running itself in a controlled environment.

It'll also be a bit softer going on your shins.

Once you've got a base level, ditch the treadmill and get outside.

gregs656

10,816 posts

180 months

Tuesday 22nd January 2019
quotequote all
Robmarriott said:
If I could get my breathing to the point where it was steady and comfortable, I’d be fine, I just can’t seem to do that at the moment.
It sounds like you are just out of shape to be honest. I think something like c25k would be worth looking at, as it would give you some structure.

Badda

2,654 posts

81 months

Tuesday 22nd January 2019
quotequote all
Robmarriott said:
The main issue is I get out of breath, not hugely but enough to make me slow down.

The shin splint thing is a secondary problem, it only seems to happen after a few miles so it hasn’t been troubling me this time round.

I’m 32, 113kg (which is why I’m running!), used to smoke but haven’t for 12 years and no meds.

I’ll stress that it’s not major breathlessness like wheezy, asthma style but I don’t seem to be able to get into a pattern of breathing correctly to be able to sustain a steady speed.

I’m also VERY aware of over working myself as I am very overweight and obviously that means extra strain on my heart and so on, I also have a horrendous fear of vomiting which definitely stops me from pushing myself too hard. I’ll always err on the side of caution so I’m not sick from over exertion.

If I could get my breathing to the point where it was steady and comfortable, I’d be fine, I just can’t seem to do that at the moment.
Your first sentence sums it up, you’re just going too fast for your current fitness level. If you carry on like this you won’t progress so you need to take a step back in order to move forward.

Try and go at a speed that allows you to converse, even if it’s on your own, and see how that feels on the chest.

Mothersruin

8,573 posts

98 months

Tuesday 22nd January 2019
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Do you have a a heart rate monitor?

expensivegarms

680 posts

196 months

Tuesday 22nd January 2019
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If you're struggling with regulating your breathing while running, try slowing down a touch and concentrating on 'breath in through the nose and out through the mouth'. Saying the words in your head helps get into a rhythm too. Aware that this makes me sound like a mentalist, but for some reason I had to really think about it, hence slowing down until I'd got used to it!

HarryFlatters

4,203 posts

211 months

Wednesday 23rd January 2019
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gregs656 said:
over pronation is not the same as flat feet.
Quite, but normally go hand in hand (foot in foot?).

Griff Boy

1,563 posts

230 months

Wednesday 23rd January 2019
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As someone who has come down from 142kg to 87kg in the last year, I can 100% sympathise with your issue, I started running (if you can call it that!) in feb last year, mostly on a treadmill on a 1min run, 1 min walk system, then I moved to 2min run, 1min walk etc etc and gradually built up my endurance, and fitness and lost weight too! I now do 4 sessions a week at the gym, and can confortably run 10km in approx 55mins, 1.5miles in 10:20 and 5km in 26:20, so it can be done! Just take it easy, don’t injure yourself pushing too hard at the start, as the weight c9mes off it’ll get easier on the joints. Get a heart rate monitor / pace watch as they help enormously, a Fitbit is great, cheap, easy to use and keeps an ongoing record of your runs, or try using Strava? Both work well.

It’s completely possible, just takes patience and dedication, and of course a good diet to help! Lol
I’ve just signed up for my first ever 10km race in June, and trust me if you had seen me a year ago you’d never believe it possible, and I was 41/2 stone heavier than you!

Robmarriott

Original Poster:

2,633 posts

157 months

Wednesday 23rd January 2019
quotequote all
Mothersruin said:
Do you have a a heart rate monitor?
I do not.

Robmarriott

Original Poster:

2,633 posts

157 months

Wednesday 23rd January 2019
quotequote all
expensivegarms said:
If you're struggling with regulating your breathing while running, try slowing down a touch and concentrating on 'breath in through the nose and out through the mouth'. Saying the words in your head helps get into a rhythm too. Aware that this makes me sound like a mentalist, but for some reason I had to really think about it, hence slowing down until I'd got used to it!
I'll give that a go tonight and see if it helps

Robmarriott

Original Poster:

2,633 posts

157 months

Wednesday 23rd January 2019
quotequote all
Griff Boy said:
As someone who has come down from 142kg to 87kg in the last year, I can 100% sympathise with your issue, I started running (if you can call it that!) in feb last year, mostly on a treadmill on a 1min run, 1 min walk system, then I moved to 2min run, 1min walk etc etc and gradually built up my endurance, and fitness and lost weight too! I now do 4 sessions a week at the gym, and can confortably run 10km in approx 55mins, 1.5miles in 10:20 and 5km in 26:20, so it can be done! Just take it easy, don’t injure yourself pushing too hard at the start, as the weight c9mes off it’ll get easier on the joints. Get a heart rate monitor / pace watch as they help enormously, a Fitbit is great, cheap, easy to use and keeps an ongoing record of your runs, or try using Strava? Both work well.

It’s completely possible, just takes patience and dedication, and of course a good diet to help! Lol
I’ve just signed up for my first ever 10km race in June, and trust me if you had seen me a year ago you’d never believe it possible, and I was 41/2 stone heavier than you!
Thanks for the reply, it's good to see someone who has done similar and reaped the benefits from it!

Good luck with your 10k too

Robmarriott

Original Poster:

2,633 posts

157 months

Wednesday 23rd January 2019
quotequote all
On final reply for now, I'm not sure I can slow down any further, I'm already jogging at what is basically fast walking pace, if I go any slower I'll be walking, which seems completely counter intuitive, walking fast is easy, jogging slowly isn't but there's not really any middle ground so I'm in limbo with it really.

Mothersruin

8,573 posts

98 months

Wednesday 23rd January 2019
quotequote all
Don't worry about walking.

I run regularly and when I'm doing an 'easy' run, I walk up some hills.

I either go by HR or breathing. Easy is a breath in, or out, every three steps. I can still chat at that rate.

You need time out and about, if walking initially gets you there, then that's what you need to do.

Tiggsy

10,261 posts

251 months

Wednesday 23rd January 2019
quotequote all
Griff Boy said:
As someone who has come down from 142kg to 87kg in the last year, I can 100% sympathise with your issue, I started running (if you can call it that!) in feb last year, mostly on a treadmill on a 1min run, 1 min walk system, then I moved to 2min run, 1min walk etc etc and gradually built up my endurance, and fitness and lost weight too! I now do 4 sessions a week at the gym, and can confortably run 10km in approx 55mins, 1.5miles in 10:20 and 5km in 26:20, so it can be done! Just take it easy, don’t injure yourself pushing too hard at the start, as the weight c9mes off it’ll get easier on the joints. Get a heart rate monitor / pace watch as they help enormously, a Fitbit is great, cheap, easy to use and keeps an ongoing record of your runs, or try using Strava? Both work well.

It’s completely possible, just takes patience and dedication, and of course a good diet to help! Lol
I’ve just signed up for my first ever 10km race in June, and trust me if you had seen me a year ago you’d never believe it possible, and I was 41/2 stone heavier than you!
This.

I went from 23 stone - couldn't run 30 secs without a break - to 14 1/2 stone -45m 10k, 21m 5k in a year. Just took it slow and looked for small progression each run...backing off when anything hurt.

Oh, and I switched to barefoot shoes about 4 weeks in (after reading Born to Run) and have run in nothing else since (this is a good few years now - I'm 6ft6 so hardly idea runner size, but never get sore anything)

ATG

20,480 posts

271 months

Wednesday 23rd January 2019
quotequote all
Robmarriott said:
Mothersruin said:
Do you have a a heart rate monitor?
I do not.
I was going to ask the same. Get one. It'll help you stay at sustainable pace. Soon as you start pushing too hard it'll bleep at you to ease off. I found that it felt much better to be told to slow down rather than feeling I was giving in of my own volition. Fixed distance while trying to go faster is a recipe for pushing too hard. Try not to blow yourself up and extend the distance slowly. I imagine couch to 5k will give you a schedule for doing that.

WestyCarl

3,217 posts

124 months

Wednesday 23rd January 2019
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ATG said:
I was going to ask the same. Get one. It'll help you stay at sustainable pace. Soon as you start pushing too hard it'll bleep at you to ease off. I found that it felt much better to be told to slow down rather than feeling I was giving in of my own volition. Fixed distance while trying to go faster is a recipe for pushing too hard. Try not to blow yourself up and extend the distance slowly. I imagine couch to 5k will give you a schedule for doing that.
Or....if you can't speak in full sentences you're going too fast, take a walking break until you can.