I'm always out of breath when I run...
I'm always out of breath when I run. What can I do to improve my breathing? - Jason K.
This is a common problem, and in most cases has an easy solution: slow down. It takes about 15 minutes for the tendons and muscles to be ready for a strenuous activity like running. The muscle cells and neurons need to be awakened to perform at a high level. The heart needs a lot more blood flowing to the legs. Tendons in the feet need time to get warmed up to move efficiently. During the first few minutes, the amazing mechanical elements of running (ankle, achilles tendon, calf muscle) can propel us much faster than the muscles are ready to perform on a continuing basis.
During the first quarter hour of running the fuel source is glycogen. This is the stored form of carbohydrate which produces a high amount of waste product when burned. As it builds up, we will huff and puff more because we're creating an "oxygen debt". The simple solution is to slow down and insert more walk breaks during the warm up.
Here is a successful plan for avoiding huffing and puffing: Walk for 3-5 minutes, then walk more frequently than you plan to walk later. For example if you usually run for 3 minutes and walk for a minute, start the running portion by running a minute and walking a minute for 10 minutes, then shifting to 2 minutes running/1 minute walking for 2 or 3 times. It also helps to slow the pace of the running segments at first. Walk at a pace that is slow enough that you feel like you're beginning again after each walk break.
A gentle warm up, and a conservative running pace will bring enough oxygen-loaded blood into the muscles so that your muscle cells can transition into burning mostly fat after about 45 minutes of running. The continued use of walk breaks, before you get into huffing and puffing, make you a better fat burner.
To avoid heavy breathing during the warm months, adjust pace for temperature buildup. Your body has to work increasingly harder as the temperature rises above 60F. I've found that this slowdown averages about 30 seconds a mile for every 5 degree increase above 60F. If you make the adjustment from the beginning of the run, you can avoid most or all of the huffing and puffing.
You are in control of your breathing, and the enjoyment of the run.
Olympian Jeff Galloway has coached thousands of runners through his books, one-day schools, ecoaching, wonderful retreats and training programs. He has a page each month in Runner's World. For more practical tips on this and other running issues see his books GETTING STARTED, GALLOWAY'S BOOK ON RUNNING, WOMAN'S GUIDE TO RUNNING which are available, autographed from his website: www.JeffGalloway.com (also see jeffgallowayblog.com)
HAVE A QUESTION FOR JEFF? E-MAIL IT TO: GALLOWAY@RODALE.COM
I am over 50 - have read your book - where do I find the motivation - I travel 26 out of 30 days a month by car for work and stay in motels - how can you help me get started with a program I can grow with
When I start running again after a hiatus (injuries, etc.), I find it more difficult to regulate my breathing too. A tip I heard (probably in an old issue of RW) was to concentrate more on your exhale as you run... you actually should "force" the exhale more than the inhale, and then the inhale will happen naturally (involuntary reflex). This helps you conserve energy, since you're not exerting yourself so much to suck air in during your runs.
I hope I'm not giving bad advice (since this method does seem to help me at first), since this did come from a reputable source at one time.
Don't worry, it will get better over time. Good luck!
I am training for the police department they use the cooper test. I ran 1.5 miles in 15.20 in the cooler temperatures
now I ran a 1830 in the heat 112deg. I have not run in a few weeks thinking I would rest cause I work with weights 4-6 days a week. How can I first improve my endurance then drop my time it will always be 1.5 miles.
Thanks
Law enbforcement wannabe
This info might come in handy, I'm starting running again after an ankle injury. Turns out its a bad idea to head off to military training of any kind without having ever run before. I just figured I must be pretty fit because my upper body strength was good. Anyway, dragged myself through the course, injured myself on the next level of training, but at least now I have a full year to improve. Now maybe I'll be able to keep up my speed and be able to breathe with some time!