Panting like a dog throughout run
Discussion
Sorry, can't really help with your issue but as a regular runner myself I've always found my breathing to be fairly quiet but on the parkrun some of the folk around you sound like they're about to explode and I almost feel like suggesting they should ease off a bit so as not to have a heart attack. Maybe I'm not trying hard enough!
Edited by C0ffin D0dger on Wednesday 29th August 12:27
Assuming you are in reasonable shape, the problem is with conditioning and pace.
I always found the first 2 or 3 miles were the worst, and I would feel tired, and about to die, so for me, I tend to try and do this:-
1) Warm up correctly, with a bit of light jogging and a rest, increasing the speed of the jog, until it's feels a bit faster than normal running. Have a nice stretch when your at it,
2) If you run with someone, start so you can hold a conversation. Your breathing should be 1 breath out for 3 steps,and one breath in for 3 steps. This is an economical pace that you will be able to hold for hours with training. If you break this rhythm, slow it down until you can. Most people blow up by setting off too fast. This for me will correspond to a heart beat of about 130 - 140, and about 7:30 - 8 minute miles. (I'm not a talented runner - PB is 1:31 for half marathon)
3) The majority of the run should be done at this pace. Up hills you can go to 2 in 2 out, and towards the end of the run, you will tend to go 3 in 2 out (You'll tend to get a stitch on 2 in 3 out). (2 in 2 out will be a heart beat of about 170, so not maintainable for long periods).
4) Have a rest for a day,and do it all again, over different distances and courses depending on the end goal.
Best of luck OP - it's hard starting out, and you deserve encouragement. Also a great idea to join a club - it makes it much easier mentally.
I always found the first 2 or 3 miles were the worst, and I would feel tired, and about to die, so for me, I tend to try and do this:-
1) Warm up correctly, with a bit of light jogging and a rest, increasing the speed of the jog, until it's feels a bit faster than normal running. Have a nice stretch when your at it,
2) If you run with someone, start so you can hold a conversation. Your breathing should be 1 breath out for 3 steps,and one breath in for 3 steps. This is an economical pace that you will be able to hold for hours with training. If you break this rhythm, slow it down until you can. Most people blow up by setting off too fast. This for me will correspond to a heart beat of about 130 - 140, and about 7:30 - 8 minute miles. (I'm not a talented runner - PB is 1:31 for half marathon)
3) The majority of the run should be done at this pace. Up hills you can go to 2 in 2 out, and towards the end of the run, you will tend to go 3 in 2 out (You'll tend to get a stitch on 2 in 3 out). (2 in 2 out will be a heart beat of about 170, so not maintainable for long periods).
4) Have a rest for a day,and do it all again, over different distances and courses depending on the end goal.
Best of luck OP - it's hard starting out, and you deserve encouragement. Also a great idea to join a club - it makes it much easier mentally.
I'll add stretches to the list.
Started running about 6 months ago, really got into it, 5k park runs in 30 mins, training for a 10k in October, then massive grief from my knees and had to stop. Last 6 weeks have been lots of resting and visits to osteopath
slow parkrun last Saturday, and maybe go for 4k this afternoon. Be careful.
Started running about 6 months ago, really got into it, 5k park runs in 30 mins, training for a 10k in October, then massive grief from my knees and had to stop. Last 6 weeks have been lots of resting and visits to osteopath
slow parkrun last Saturday, and maybe go for 4k this afternoon. Be careful.bearman68 said:
Assuming you are in reasonable shape, the problem is with conditioning and pace.
I always found the first 2 or 3 miles were the worst, and I would feel tired, and about to die, so for me, I tend to try and do this:-
1) Warm up correctly, with a bit of light jogging and a rest, increasing the speed of the jog, until it's feels a bit faster than normal running. Have a nice stretch when your at it,
2) If you run with someone, start so you can hold a conversation. Your breathing should be 1 breath out for 3 steps,and one breath in for 3 steps. This is an economical pace that you will be able to hold for hours with training. If you break this rhythm, slow it down until you can. Most people blow up by setting off too fast. This for me will correspond to a heart beat of about 130 - 140, and about 7:30 - 8 minute miles. (I'm not a talented runner - PB is 1:31 for half marathon)
3) The majority of the run should be done at this pace. Up hills you can go to 2 in 2 out, and towards the end of the run, you will tend to go 3 in 2 out (You'll tend to get a stitch on 2 in 3 out). (2 in 2 out will be a heart beat of about 170, so not maintainable for long periods).
4) Have a rest for a day,and do it all again, over different distances and courses depending on the end goal.
Best of luck OP - it's hard starting out, and you deserve encouragement. Also a great idea to join a club - it makes it much easier mentally.
I always found the first 2 or 3 miles were the worst, and I would feel tired, and about to die, so for me, I tend to try and do this:-
1) Warm up correctly, with a bit of light jogging and a rest, increasing the speed of the jog, until it's feels a bit faster than normal running. Have a nice stretch when your at it,
2) If you run with someone, start so you can hold a conversation. Your breathing should be 1 breath out for 3 steps,and one breath in for 3 steps. This is an economical pace that you will be able to hold for hours with training. If you break this rhythm, slow it down until you can. Most people blow up by setting off too fast. This for me will correspond to a heart beat of about 130 - 140, and about 7:30 - 8 minute miles. (I'm not a talented runner - PB is 1:31 for half marathon)
3) The majority of the run should be done at this pace. Up hills you can go to 2 in 2 out, and towards the end of the run, you will tend to go 3 in 2 out (You'll tend to get a stitch on 2 in 3 out). (2 in 2 out will be a heart beat of about 170, so not maintainable for long periods).
4) Have a rest for a day,and do it all again, over different distances and courses depending on the end goal.
Best of luck OP - it's hard starting out, and you deserve encouragement. Also a great idea to join a club - it makes it much easier mentally.
Great post.Controlled breathing makes a massive difference OP. Start off by counting your steps in threes as you breathe. You'll soon forget about the counting and breathe rhythmically without thinking about it.
Your breathing rate is proportional to the level of exertion relative to your physiological maximum.
When you start running, you probably get quite close to your physiological maximum just by jogging for a little while.
As you do more running your body adapts and gets better at running, so that to do the same pace for the same period takes proportionally less of your maximum, in addition you might find that your maximum increases a bit as well.
If you were to wear a heart rate monitor you'd see that during your jog your HR is rising and rising until (if you continued through the pain) you would hit your maximum heart rate and eventually pass out. When you get fitter, you'll see that your HR will rise until a point, then stabilise for that pace.
In short. Keep running and it will get better.
In reality it never hurts less you just go faster
When you start running, you probably get quite close to your physiological maximum just by jogging for a little while.
As you do more running your body adapts and gets better at running, so that to do the same pace for the same period takes proportionally less of your maximum, in addition you might find that your maximum increases a bit as well.
If you were to wear a heart rate monitor you'd see that during your jog your HR is rising and rising until (if you continued through the pain) you would hit your maximum heart rate and eventually pass out. When you get fitter, you'll see that your HR will rise until a point, then stabilise for that pace.
In short. Keep running and it will get better.
In reality it never hurts less you just go faster
anonymous said:
[redacted]
Simply doesn't not do the same thing for you as proper running. The belt is already moving so your effort versus speed is nonsense. You don't have to push off with your foot to move forward and the bounce means you get a soft rebound effect. You just aren't working as hard.
Hear the all the time, I don't understand I can run a 20m 5k on the treadmill.... why can't I crack 25 minutes outside....
Gargamel said:
Simply doesn't not do the same thing for you as proper running.
The belt is already moving so your effort versus speed is nonsense. You don't have to push off with your foot to move forward and the bounce means you get a soft rebound effect. You just aren't working as hard.
Hear the all the time, I don't understand I can run a 20m 5k on the treadmill.... why can't I crack 25 minutes outside....
Science pedantry time: All motion is relative, so the energy required to accelerate yourself to 0 from the negative speed of the belt is the same as to the same belt speed on the stationary ground.The belt is already moving so your effort versus speed is nonsense. You don't have to push off with your foot to move forward and the bounce means you get a soft rebound effect. You just aren't working as hard.
Hear the all the time, I don't understand I can run a 20m 5k on the treadmill.... why can't I crack 25 minutes outside....
The differences are in air resistance and the bounce. Hard ground bounces less, and on the treadmill there's no motion relative to the air to slow you down.
A treadmill with a concrete base and a big fan blowing air at you at 10kmph would be exactly the same as running outside on concrete at 10kmph on a still day.
Gargamel said:
Simply doesn't not do the same thing for you as proper running.
The belt is already moving so your effort versus speed is nonsense. You don't have to push off with your foot to move forward and the bounce means you get a soft rebound effect. You just aren't working as hard.
Hear the all the time, I don't understand I can run a 20m 5k on the treadmill.... why can't I crack 25 minutes outside....
Another reason might be the treadmill might not be calibrated properly. I have stopped running on treadmills now but I used to love them. The gym had 5 and every one of them felt like they were going a different speed when they said the same speed on the controls.The belt is already moving so your effort versus speed is nonsense. You don't have to push off with your foot to move forward and the bounce means you get a soft rebound effect. You just aren't working as hard.
Hear the all the time, I don't understand I can run a 20m 5k on the treadmill.... why can't I crack 25 minutes outside....
BMWBen said:
Science pedantry time: All motion is relative, so the energy required to accelerate yourself to 0 from the negative speed of the belt is the same as to the same belt speed on the stationary ground.
The differences are in air resistance and the bounce. Hard ground bounces less, and on the treadmill there's no motion relative to the air to slow you down.
A treadmill with a concrete base and a big fan blowing air at you at 10kmph would be exactly the same as running outside on concrete at 10kmph on a still day.
Real science aside. I still think when you put your front foot down on the belt, the belt begins moving it back under your body without you needing to do too much. it is not the same when your foot has to wait for the other one to get in front... The differences are in air resistance and the bounce. Hard ground bounces less, and on the treadmill there's no motion relative to the air to slow you down.
A treadmill with a concrete base and a big fan blowing air at you at 10kmph would be exactly the same as running outside on concrete at 10kmph on a still day.
For the OP - nothing is going to beat building up a big aerobic base. The bike can definitely help with that.
Gargamel said:
Real science aside. I still think when you put your front foot down on the belt, the belt begins moving it back under your body without you needing to do too much. it is not the same when your foot has to wait for the other one to get in front...
For the OP - nothing is going to beat building up a big aerobic base. The bike can definitely help with that.
Try this experiment:For the OP - nothing is going to beat building up a big aerobic base. The bike can definitely help with that.
While running on the treadmill, drop a tennis ball vertically down onto the belt. Observe its motion relative to you and to the belt.
Do the same when running outside.
The motion of the tennis ball is exactly the same relative to you in both situations. It moves backwards relative to you a little, but generally keeps the same forward motion (it loses some forward energy due to air resistance and the fact that when it first hits the ground it has to start spinning).
If what you're saying is true, then on the treadmill the ball would bounce backwards at 10kmph. It doesn't.
BMWBen said:
Try this experiment:
While running on the treadmill, drop a tennis ball vertically down onto the belt. Observe its motion relative to you and to the belt.
Do the same when running outside.
The motion of the tennis ball is exactly the same relative to you in both situations. It moves backwards relative to you a little, but generally keeps the same forward motion (it loses some forward energy due to air resistance and the fact that when it first hits the ground it has to start spinning).
If what you're saying is true, then on the treadmill the ball would bounce backwards at 10kmph. It doesn't.
Yes I know liking jumping in the air whilst on a train... as I said you can explain with science. While running on the treadmill, drop a tennis ball vertically down onto the belt. Observe its motion relative to you and to the belt.
Do the same when running outside.
The motion of the tennis ball is exactly the same relative to you in both situations. It moves backwards relative to you a little, but generally keeps the same forward motion (it loses some forward energy due to air resistance and the fact that when it first hits the ground it has to start spinning).
If what you're saying is true, then on the treadmill the ball would bounce backwards at 10kmph. It doesn't.
If I drop the tennis ball outside and it didn't bounce. It would remain in place.
If I drop it on a treadmill it will move...
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