I'm just starting to run again...?!
Question: I'm just starting to run again!.!.!.!?
!.!.!.and I've never been much of a runner!.
I never put weight on no matter what I ate or drank!. Now, I quit smoking and drinking in about 8 months ago and I got a really nice desk job now doing what I love doing!. Unfortunately, the pounds seem to be finding me!. I've finally decided enough is enough and I'm working out and all that but I know I need to start running!. Problem is, all the smoking I use to do killed my lungs!. I can run about 4 or 5 blocks and I can't breathe!. I slow down and catch my breath and try again but after that, I'm only able to go about 2 blocks then I'm out of breath again!. Is there something I can do to help me be able to get my breath back so I can run longer than that!? I have it in me, I'm far from tired!.Www@Answer-Health@Com
I never put weight on no matter what I ate or drank!. Now, I quit smoking and drinking in about 8 months ago and I got a really nice desk job now doing what I love doing!. Unfortunately, the pounds seem to be finding me!. I've finally decided enough is enough and I'm working out and all that but I know I need to start running!. Problem is, all the smoking I use to do killed my lungs!. I can run about 4 or 5 blocks and I can't breathe!. I slow down and catch my breath and try again but after that, I'm only able to go about 2 blocks then I'm out of breath again!. Is there something I can do to help me be able to get my breath back so I can run longer than that!? I have it in me, I'm far from tired!.Www@Answer-Health@Com
Answers:
Even after eight months, your body is still recovering from the effects of having smoked!.
Nonetheless, it really sounds like you're trying to do too much too soon!. Rather than outright running, start with 30 minutes of walking every day!.
You can start each walking session with a slightly leisurely pace for five minutes , then increase your speed for about twenty minutes, then another five-minute "cooling down" phase at the first pace!. If you're not sure about the length of whichever route you choose, just keep checking your watch -- at the 15-minute mark, turn around and retrace your path!.
You also should probably try controlled breathing, rather than just puffing and gasping!. A good starting rate is to inhale on two steps and exhale on two steps!. You can then work yourself up to doing a deep inhale on five steps and a quick exhale on one step -- great for a constant infusion of air into the lungs, followed by a minimal time when air is being exhaled!. It's IDEAL to inhale through the nose and exhale through the mouth, but like many people you may find that do-able but that you have to occasionally give your nose a break for a minute by just breathing through the mouth -- this is because the quick rushing of air through the nose has quite a drying effect on the membranes therein, resulting in a slight level of discomfort!.
Finally, you need to do correct deep breathing, especially for that 5/1 sequence I just mentioned above!. A lot of people think that the chest should rise and fall when breathing -- and they are wrong!. To maximize your lung capacity with deep breathing, your abdomen should expand and contract with your inhaling/exhaling!. Here's what you do: Take a SLOW deep breath and imagine the air going down into your stomach area, and actually use your muscles to push out that area -- and note that you'll actually have a slight sensation of your rib cage actually collapsing a small bit!. Continue inhaling, and you'll feel your chest rise and your rib cage expand!. Then, concentrate on using your muscles to hold the rib cage in that expanded position, and use your abdominal muscles to blow the air out from below all the way up!. Really aim for collapsing your stomach area -- you'll feel the front muscles working first, then the side muscles, but keep that rib cage expanded!. Then inhale again, letting the stomach poof out again!.
This is proper deep breathing, and takes some work to master!. At first you may have some very slight soreness afterward in your abdominals, because you've simply never made them work at their full capacity that way -- even rippled "six-pack abs" do not mean that all the muscles have been actually worked/strengthened!.
Hope this helps! You'll find that a good vigorous walk gives you significant health/exercise benefits, including a cardio workout -- and has far less impact on your knees & feet than running!.Www@Answer-Health@Com
Nonetheless, it really sounds like you're trying to do too much too soon!. Rather than outright running, start with 30 minutes of walking every day!.
You can start each walking session with a slightly leisurely pace for five minutes , then increase your speed for about twenty minutes, then another five-minute "cooling down" phase at the first pace!. If you're not sure about the length of whichever route you choose, just keep checking your watch -- at the 15-minute mark, turn around and retrace your path!.
You also should probably try controlled breathing, rather than just puffing and gasping!. A good starting rate is to inhale on two steps and exhale on two steps!. You can then work yourself up to doing a deep inhale on five steps and a quick exhale on one step -- great for a constant infusion of air into the lungs, followed by a minimal time when air is being exhaled!. It's IDEAL to inhale through the nose and exhale through the mouth, but like many people you may find that do-able but that you have to occasionally give your nose a break for a minute by just breathing through the mouth -- this is because the quick rushing of air through the nose has quite a drying effect on the membranes therein, resulting in a slight level of discomfort!.
Finally, you need to do correct deep breathing, especially for that 5/1 sequence I just mentioned above!. A lot of people think that the chest should rise and fall when breathing -- and they are wrong!. To maximize your lung capacity with deep breathing, your abdomen should expand and contract with your inhaling/exhaling!. Here's what you do: Take a SLOW deep breath and imagine the air going down into your stomach area, and actually use your muscles to push out that area -- and note that you'll actually have a slight sensation of your rib cage actually collapsing a small bit!. Continue inhaling, and you'll feel your chest rise and your rib cage expand!. Then, concentrate on using your muscles to hold the rib cage in that expanded position, and use your abdominal muscles to blow the air out from below all the way up!. Really aim for collapsing your stomach area -- you'll feel the front muscles working first, then the side muscles, but keep that rib cage expanded!. Then inhale again, letting the stomach poof out again!.
This is proper deep breathing, and takes some work to master!. At first you may have some very slight soreness afterward in your abdominals, because you've simply never made them work at their full capacity that way -- even rippled "six-pack abs" do not mean that all the muscles have been actually worked/strengthened!.
Hope this helps! You'll find that a good vigorous walk gives you significant health/exercise benefits, including a cardio workout -- and has far less impact on your knees & feet than running!.Www@Answer-Health@Com
I always found bike riding is much easier on the lungs, yet can still be just as effective an aerobic exercise as well as for helping keep the weight off, and it is also much easier on the knees and feet, because there is no jarring effect as in running or jogging!. If you live in an area where you can ride a good portion of the year, I recommend giving it a try!.Www@Answer-Health@Com
I have smoked for 15 years and I only started running about a year ago!. I figured out it was all about the breathing technique!. Take a deep breath in through your nose and exhale through your mouth!. You will have to build up to a long run, but eventually you will get there!. Good luck!Www@Answer-Health@Com
Frank!.!.!.I'd like to help, but I only run if someone's chasing me with a butcher knife!. I walk, ride bike, and lift weights!.Www@Answer-Health@Com
you should start off smallWww@Answer-Health@Com