Running

[Flipx99 5,000+ posts]

We have a gym at work that I use. I run on the treadmill for my 1 mile run to get my heart rate up and then do light lifting.

 

[DBBOOM 10+ year member]

slow = smooth smooth leads to fast

 

[IamDeMan 5,000+ posts]

Does this mean run slower?
My goal (like I said last year) is to do 1.5 in 10.

Should the appropriate strategy be running 1.5 in whatever time I can, or do to 1 mi as fast as I can and then ease up on the last .5?

Not necessarily. It means get comfortable with the pace you are moving before trying to obtain another pace. When one pace becomes comfortable then push it to the next level.

I still have a ways to go in weight losing before I even worry about getting comfortable with a pace and progressing lol.

 

[Flipx99 5,000+ posts]

Start slower, and breath more deeply, and then gradually learn to run faster while still breathing more deeply. Deep breathing doesn't have to mean slow breathing, it just means you breathe in the bottom of your lungs (and therefore utilize your entire lungs instead of just the top shelf). Shallow breathing is very inefficient.

I find difficulty in deep breathing just sitting in a chair.

 

[IamDeMan 5,000+ posts]

Start slower, and breath more deeply, and then gradually learn to run faster while still breathing more deeply. Deep breathing doesn't have to mean slow breathing, it just means you breathe in the bottom of your lungs (and therefore utilize your entire lungs instead of just the top shelf). Shallow breathing is very inefficient.

this

 

[allout13 10+ year member]

I believe you have it backwards. You want to breathe IN through your nose, and breathe OUT from your mouth. This will result in the sinuses located in your nose warming up the air and humidifying the air slightly to prevent drying out your lungs and throat.

yeah, I had it backwards.

Ive always been told to breathe like that , but I cant because of sinuses lol

 

[Rashaddd 5,000+ posts]

I find difficulty in deep breathing just sitting in a chair.

Most people do, because we've taught ourselves to breath shallowly, so it is unnatural to breath deeply. After a while of consciously making an effort to all the time, you begin to do it automatically, and it is MUCH better for ANY physical activity. That's the first thing they had me do when I was in physical therapy for my vocal chord dysfunction which causes me trouble breathing (the same or worse than an asthma attack) in high stress/exhausting activity, and it helps like hell

 

[Flipx99 5,000+ posts]

I am trying sit here and breathe deep....it makes me sleepy.

 

[Rashaddd 5,000+ posts]

I am trying sit here and breathe deep....it makes me sleepy.

Just to clarify, deep breathing can be identified by your stomach area expanding when you take in air rather than your chest. We're not talking about the kind of 'deep breath' the doctor asks you to take when he's checking your lungs

You should be using your abdominal and oblique muscles to do most of the work. This takes stress off your lungs as well.

 

[allout13 10+ year member]

Does this mean run slower?
My goal (like I said last year) is to do 1.5 in 10.

Should the appropriate strategy be running 1.5 in whatever time I can, or do to 1 mi as fast as I can and then ease up on the last .5?

the way my coach trains me for a 5k is by running short intervals at speeds greater than I can run the full 5k. then those are followed up by long slow runs much further than the distance of the race. then we run moderate runs just a little further than 5k and just fast enough to where its hard to keep a conversation while running. I would assume you would want to do something similar for your goal.

 

[TreyE 10+ year member]

Idk id suggest running what you can until you run out of breath for about a week until it starts getting easier. After that up youre mileage until it becomes harder and do that for a week etc. Thats what i have always done when training for races and getting in shape for soccer

 

[Flipx99 5,000+ posts]

the way my coach trains me for a 5k is by running short intervals at speeds greater than I can run the full 5k. then those are followed up by long slow runs much further than the distance of the race. then we run moderate runs just a little further than 5k and just fast enough to where its hard to keep a conversation while running. I would assume you would want to do something similar for your goal.

I work out for 1 hour, 3 times per week. Under your model, I don't have the time...well, I don't chose to make the time.

 

[wu36ca 10+ year member]

Just do it once or twice a week. When I started working out I was running like 12 minute miles. After about a year and a half I was running 6.5 minute miles. No special tricks or antyhing, just did it. Make sure you have the right soundtrack in your headphones as that helps me a lot.

 

[snb778 5,000+ posts]

I try to keep my mouth closed for as long as I can... it keeps your heart rate down for MUCH longer... I used to be able to go almost 3 miles with out breathing through my mouth... Try that out as long as you can..I know just thinking about it, it doesnt seem to easy, but when you try it, you can actually control it for longer than you'd think

Is there any reason you're trying to drop your 1 mile time, and not trying to just run longer... 1 mile won't do much for the average guy

 

[Flipx99 5,000+ posts]

I try to keep my mouth closed for as long as I can... it keeps your heart rate down for MUCH longer... I used to be able to go almost 3 miles with out breathing through my mouth... Try that out as long as you can..I know just thinking about it, it doesnt seem to easy, but when you try it, you can actually control it for longer than you'd think
Is there any reason you're trying to drop your 1 mile time, and not trying to just run longer... 1 mile won't do much for the average guy

We have a 1.5mi marathon once per year where I work and I want to do well.