New Runner.

**Wiki_Panda** · 08-20-2011 06:24 AM

Hey,
As some of you may know from my other posts, I am a big, curvy girl trying to loose some weight. I'm not exactly new to exercise; currently doing 2hr zumba class once a week and 2 spinning classes, but am new to running.

I've started a couch to 5K app to help me get going...I'm a bit appalled at how bad I am, I knew it would be hard but not this hard, anyway I'm sticking with it...but am struggling to get my breathing right. Also I am getting a stitch about half way through, which my partner said is because of my breathing.

Has anyone got any tips that might help me sort my breathing out and prevent stitches occurring...or any other tips that might make running easier for me?

Wiki x

**KMonte85** · 08-20-2011 07:59 AM

I was always (still kinda am) bad at running too!

A few tips I learned along the way as I started becoming better at it.

-Drop your shoulders, they have a tendency to creep up when you're out there, make sure they're down and your neck is long.
- Don't hunch over, keep your torso long so your lungs can expand fully
- Take bigger breaths, not short in-out-in-out-in-out heaving or you will not get the air you really need. I try to breath in for 2 or 3 paces of my feet, and breath out for 2 or 3 paces of my feet. The counting keeps me from basically hyperventilating on accident.

Also, try goggling running tips. I know youtube has a few videos that explain proper running posture. Most of the trouble I had was because of how I was holding myself during the run... once I fixed that it was much MUCH better. Not that I'm fast by any means, but I started at over a 12 minute mile, and now I'm at about 9:30 minutes by changing those few things and running about 1-2x's a week.

Best of luck!

**Wiki_Panda** · 08-25-2011 10:43 AM

well...it took me a while to get back running (a bit worried i'd get a stitch again) but i've just got back in from my run, and i really tried to do what you said...controlled my breathing with my paces and didn't hunch as much as i was. It was sooo much better than the last time...no stitches and didn't feel like my lungs were going to explode after 2 minutes...all in all, fantastic advice.

**mbgirl** · 08-25-2011 10:47 AM

Good for you for making that first step towards running. Honestly, it is the HARDEST thing to start with, I feel. When I first started, I'd pick a telephone pole or something in the distance and tell myself I'd get a rest up until the next pole. The more I ran, I found I didn't want to stop at that same pole but could go to the next one and so one. It's a great motivator and helps you realize how much stronger you are getting in a short period of time. Sending happy running vibes your way!! {{{}}}

**LanaBear** · 08-25-2011 11:02 AM

Also, try paying attention to your gait and strike (google if you are not familiar). I used to be a heel striker and it just wasn't working for me, I hated running, lol. I changed my strike and started paying more attention to HOW I was running and over the last year have improved greatly. Especially the last month, I've picked up the pace some more and have knocked a decent amount off of my times.

**mbgirl** · 08-25-2011 12:25 PM

Oh! And inhale through your nose and out your mouth. Makes a huge difference too!

**blaireh** · 08-25-2011 12:49 PM

I used to HATE running, but now after about 10 years of getting into it (ha! it takes time!) I can say that I now LOVE it. My biggest piece of advice is to give yourself mini goals. When I first started out, I would say, "okay, let's run for five minutes straight." Maybe later in the run when I was feeling fatigued, I'd say, "okay let's run to that next stoplight, then take a breather." Little goals that work with the pace/level you're at at the moment. All of a sudden I went from running 2 miles to 5, then 10, then 26.2. Whether it's for reaching a goal weight (that was and still is mine!), a personal best or just for fun, it gets easier as you build up and run within your means. BUT if you're running and you feel like you're done for, push for one more minute - you'd be surprised how many times I cramp up for 30 seconds and it goes away. Good luck!

**blaireh** · 08-25-2011 12:52 PM

also agree with lanabear that your gait is extremely important! i've worked in a running store part time for years and it's the first thing we bring up! midfoot striking, and good posture are probably the best tools to fight injuries during running.

**Beautiful Disaster** · 08-25-2011 01:31 PM

Another important thing, very carefully time your meals. If I run ANY less than a full hour after I eat, I will almost always get that rib cage cramp. I try to time my supper a good 2 hours before run time.

**Wiki_Panda** · 09-05-2011 12:12 PM

thanks for all the great advice...my running seems to be under and omen at the moment, since the last post i've had a cold that wont shift off my chest, but it's getting better so i will be out on my run by friday at the latest (fingers crossed). I'm usually good with my meals, being a zumba-holic and spinner I know I need to give it about 2-3 hours before I exercise after eating. Going to have a good look about gait and strike on google tonight too

x

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