New Runner

hi S....as far as breathing goes, it should be more rhythmic.. in the nose for two counts, out of the mouth for two counts. should match your stride... but, not everyone is there right away.

as a beginning runner, you should aim to run for a certain time, say 5 minutes... invest in a heart rate monitor watch. these watches tell you what range your heart rate needs to be in to achieve optimal cardivascular fitness. it prevents you from working too hard and keeps you working smart. you have set ranges for your heart rate, depending on your age,and your monitor alerts you to when you are below the zone, in the zone (using fat for fuel and killing the calories), or above the zone..(working hard and inefficiently, not to metion, anaerobically).

once you determine your ranges, set off running and pay attention to your heart rate. when its starts to get too high, slow it down. never go from running to stopping. always walk first and look for that heart rate to get back down to 65% (hr monitors display your info in percentages and actual numbers...)

in general, aim for time, not distance, as time is easier to calculate. every day go further, even if it is just one minute. soon you will be going farther faster. running is a gradual accomplishment. you dont want to start out too ambitious and injure yourself. its a commitment and its worth taking the time to fall in love with!

im a runner (not a fabulous one, but i can do a ten minute mile) and a Spinning instructor, as well as ten years of group exercise instructing...! ask me anything. and if i dont know the answer i will be glad to find it for you!

good luck! theres nothing like a runners high!

T.

breathe through your nose, it helps warm the air and it helps me control my breathing too!

Hi - it's very normal to be having the feelings you are as a beginner runner. I ran in college and have completed two marathons. You should start slowly - running/walking intervals to build up your endurance. To help control your breathing, breathe in for so many counts and out for so many counts. Make sure not to over-do it too much too soon. Your body needs time to adjust. Congrats on taking it up..I absolutely love running...it's my high! You can also check out www.runnersworld.com. There is a ton of useful information on there for beginning runners.

It will get better with time. your body will become more efficient as you progress. i started running ten years ago doing a combo of run walk using land marks or timed intervals. run for as long as you can then, slow to a fast walk for a brief period of say 60 to 90 seconds. the brief walks will help immensely! eventually you'll feel comfortable going for longer and longer periods b/t walk breaks.

also, when and where you run can affect how your lungs feel. if your running in car congested urban areas during the heat of the day or during high traffic times, it can make it feel harder to breathe. flatter surfaces obviously wont wind you as much either.

good luck to you! i just finished my first half marathon in may! i'd go crazy if i didnt run :) its a natural anti- depressant for me and its the most effective form of calorie burn, so a great way to get in shape.

i love your bio by the way!