Some of you have been writing saying that you get frustrated that you get winded quickly.
Here's what Bean said, "Okay I did my first run by myself today at a local school track. I was a little disappointed in myself. My goal is to RUN the 4 miler because I've dreamed of doing something like this for myself for wayyyyy too long now. So I walked one lap like we did at the UVA track and then I ran another lap and then I got too out of breath and had to walk a bit. I picked up the running after a quick cool down. I guess I'm just disappointed that I couldn't even run the two laps continuously and I'm feeling daunted looking ahead to what we'll move onto by Saturday. Is this normal? Will my body adjust? Ahhhhhhhh...I feel bummed. Just thought I'd post my thoughts in case anyone else had a similar experience."
Don't worry Bean. When I started running (in this very program back in 2004), I couldn't run a full lap either.
I LOVE the way you all are helping out each other. Someone else posted some really great advice, "Yes, sounds like me two years ago, and we have lots of company. Gradual and steady should get you to your goal--and it is more than just **OKAY** to walk. Enjoy walking guilt-free! By getting out and moving, you are well on your way to getting healthier. Try doing the walk/run for a certain number of minutes (start at 15-20 min and build on this). Don't count laps! and don't get discouraged or push too hard at first. Be patient and enjoy!
When you say "myself" do you mean alone? Boredom is common when running in circles on a track. If you are on a track it is super if you can find a friend to run/walk with you. This is someone to talk with so you'll forget to count laps. Also music from an ipod can help. Run/walk for a certain number of songs rather than counting laps. IMPORTANT, if you move off of the track to run on the road also remove the ipod for safety."
My advice is to take it a little slower. I used to go out too quick and have nothing left. While you are running, say a sentence out loud. If you can't complete your sentence without taking a breath, you're going too fast.
We're only in the first week and you'll be amazed at your progress. Don't get discouraged. You have all of us to help you along the way.
10 comments:
If I get winded one thing I do to help get my breath back is to breathe in for x seconds and breathe out for the exact same number of seconds. My Dad said that as my lungs get larger from breathing more, I won't be so easily winded. :)
I am new to running. My problem is that running feels so awkward and unnatural to me (and it hurts just below the knees). I read the section in the "Run for Life" book on running posture, but I still feel so awkward. Is it just me? Everyone else looks like running comes naturally to them. How do I get into my groove?
Wow, pain is not a good thing. The first thing I would do take a look at my shoes. The wrong shoes can cause a lot of pain. A trained staff member at any of the local shoe stores should be able to look at your shoes and your gait and decide of that's the cause.
If it's not the shoes, I would experiment with my stride. We can put you in contact with people to help you in that respect.
If we've been pretty sedentary...should we be trying to do more than what is laid out for week 1 in the training manual. For example, I'm still having problems running the two laps. Should I be walking the mile on off days to help me increase my abilities or evening extending my training day by an additional weekday? I'm afraid I'll push myself too far, too fast and give up as I have done in the past with new exercise endeavors.
Will we discussing better ways to breathe on Saturday and how to avoid shin splints? I tried reading the book on the breathing part but they didn't promote anything in particular. Thanks for your support!
Maybe this will help you with breathing. When I first started running a few years ago I would be winded early in the run. I started deep breathing after waking. I do deep breathing all day. I no longer get winded when running or in any exercise activity.
I've forwarded your notes to a trainer. I'm not a professional, I just know what has worked for me. I stuck to the program when I started and was successful in going from not being able to complete a lap to running the whole race. (I still have problems running while trying to drink water).
Everyone is different when it comes to breathing. We will have a track coach speak one Saturday, so you can ask him.
As for avoiding shin splints, all I can say is stretch and make sure you have decent shoes. If you do end up with them, freeze a small paper cup of water and roll it up and down your shin.
Again, we'll have professionals on hand to answer your questions.
I have two questions.
#1: Is there a way to find out all the names of the pink ladies?
#2: I was reading the blog from 2007 ands saw that there were break out sessions at 7:15. Are they doing that anymore?
I don't have a published list of all the pinks. I'm hesitant to put their names on the web without their permission. I'll send an email out to them and ask. If it's ok with them, I'll post it.
As for the breakout sessions, we aren't doing that this year.
I sympathize with Bean and others experiencing the same frustration. I faced the 'out-of-breath' situation (again) on my run this morning. A few thoughts that helped me with perspective:
1-- the race/run is 8 weeks away: there is time to get stronger;
2-- I give myself permission to walk (quickly) for a short time, so that I can continue and improve;
3-- I am participating for my own health, and to honor my mother, my neighbor, and my friends and colleagues who are surviving and fighting breast cancer;
4-- I say in my head the first names of the brave women for whom I am participating, knowing they had stronger and weaker days, too.
I am able to go farther this week than two weeks ago, I have to walk for fewer and shorter periods... I'll bet the same is true for you.
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