Starting cardio - breathing

[ROBNY]

When starting a cardio workout (i mean years since doing it) I will get out of breath very easily. I understand that will get better over time.

I just sort of jogged up one flight of stairs.

Question is about proper breathing. Would long deep breaths help or short breaths? What is a good way to figure out your max? Since my cardio stamina is that of a rock I need to get it going. walking is no problem, walking fast will get the heart rate going. An actual jog will really get the heart tate going but will not last more than 30 seconds. Would that be a 10 on the intensity scale?

[winnie]

I don't know much about running. I would like to know more about running, because I'm finding I'm really enjoying it. I have no idea about better ways to breath or better form or whatever. Right now, my running philosophy is this:

"Brute force: If it ain't working, you ain't using enough."

But this is probably sub optimal.

As far as high points and the intensity scale:

I start off walking, then I build up my speed to what is sustainable. When the clock ticks off, I run as hard as I can and sustain for 50 seconds, then I give it everything I can get for the last ten and try to get a minute out of it. Then I repeat this process a few times.

[Chris]

Yeah just do as much as you can Rob. We all have to start someplace. I have bad asthma and it running really takes my breath away... but I've got a decent inhaler now and I love to run. You'll be able to get up to actual "running" in no time. For now just do walking, speed walking, speed walking with all your muscles clenched, very slow jog, slightly faster jog. Just going through the motions of running can help train you in the right direction.

With breathing I like long, slow, steady breath. I try to calm my heart down with my breath. I restrict my air until my body asks for it. Which means I exhale completely hold the exhale for a brief moment, then inhale before it stresses my heart. As I run faster, I naturally start to breathe faster. I will also get myself in a pattern of breathe in for 4 steps, breathe out for 4 steps... just play around with it until you find what works for you. There probably isn't a "best" way.

[Rhone]

Hey Rob,

When I started out, I walked at an increasingly fast pace for intensity levels 5-8, then jogged for the high points. At that point, a very light jog was more than enough to get me totally winded and I could only barely keep it up for a minute. That was my high point. If you can do that for 30 seconds, then I'd say do it for 30 seconds, slow down to a walk for 5-10 seconds and then jog again and really push yourself for the last 20-25 seconds. Then congratulate yourself on hitting a great high point.

If you stick with it, you'll soon start to amaze yourself with what you can do.

A few weeks ago, I strapped on my running shoes and went out to jog for 15 minutes straight just to see if I could do it (as extra cardio, not my BFL workout). That might not sound impressive for the thinner people here, but being able to do that was unthinkable for me when I first started. I not only was able to do it, but I felt like I could have kept going much longer and only stopped because I'm still heavy enough that too much jogging will tear up my knees and ankles. But the point is that you can make amazing strides in a relatively short time with your cardiovascular conditioning if you stick with it.

[statona]

I feel you Rob - I was 290 when I started training for my first 10K... I could barely get up the stairs where the treadmills were - let alone take a 15 minute jog.

Good for you - next thing you know, we will have a group of runners on here!

[winnie]

Andy, what sort of training manual / routine did you use for your first 10k? I'm really interested in running, but I'm worried that I'll tear my joints to shreds, so I really want to ease into it as I try to increase distance to minimize the damage.

[Rhone]

A coworker of mine--one that I have a lot of respect for and who lost plenty of weight training for marathons--highly recommended Lore of Running by Tim Noakes. Warning, though: It's over 900 pages and full of scientific details; not something you'd read in one sitting like BFL. But it does have plenty of charts for training programs for beginners on up through advanced, so you could just flip open to the beginner's program and get started while you're still working on reading through the other stuff.

[winnie]

Well, I've heard that book mentioned a bunch of times on here and elsewhere, so I bought it about 30 seconds ago. I'll see what all the fuss is about when it comes in the mail.

Thanks, Rhone.

[Chris]

Check out the "couch to 5K" program. I had some good friends do this through their ipods and were very successful. My buddy runs a 5K every month now. I think it's an online program. (i.e. google it)

Basically any beginning running program involves starting slow. SLOWLY work your way up to longer distance and faster pace. I strongly encourage those new to running to NOT do HIIT training for a while with it. Save the HIIT for low impact exercises like the eliptical, bike, or swimming... running needs a strong foundation to improve as injuries develop easily. This is not to discourage running.. it's a great workout and excellent way to get in shape.

[winnie]

Originally Posted by Chris

I strongly encourage those new to running to NOT do HIIT training for a while with it. Save the HIIT for low impact exercises like the eliptical, bike, or swimming... running needs a strong foundation to improve as injuries develop easily. This is not to discourage running.. it's a great workout and excellent way to get in shape.

Good call. I'm currently sidelined with a foot injury.

[Rhone]

Originally Posted by Chris

SLOWLY work your way up to longer distance and faster pace. I strongly encourage those new to running to NOT do HIIT training for a while with it. Save the HIIT for low impact exercises like the eliptical, bike, or swimming... running needs a strong foundation to improve as injuries develop easily.

I agree. The beginner's program I looked at in Lore of Running actually starts out with several weeks of just walking and then gradually adds in running.

[statona]

To be honest, I was a knuckle head in the beginning. I ran as long as I could, take a rest, and then run again. That is definitely the wrong way.

The Lore of Running method is great - and I'm a big fan of it.

Let me know what you think when you get the book.

[ROBNY]

Last summer I was doing the couch-to-5k program and made it to week 4. but then stopped due to shin splints and out of breath.

One day I plan on running a 5k once I am able to.