I too smoked when I first started running. I smoked through my training for my first and second half marathon. Two days before my second half, I had one cigarette in the pack and decided to smoke it, but not buy any more until after the race. I've always been a slow runner, but my time improved by so much and I felt so good, I decided right then and there to quit. In all honesty, I did have a slip-up a couple of weeks later, but thanks to a nasty sore throat, I stopped smoking for the few days it took for my throat to feel better. When I lit my next cigarette, it was so stale and nasty I gagged. That did it for me and I haven't smoked since. I still have the rest of that pack in my car in case I ever have the urge to smoke again. After three years, I'm sure they're real tasty now!

From friends and family that have quit or tried quitting, most everyone had agreed that quitting cold turkey has been the best for them. My sister-in-law said when she tried the step down method, she went through withdrawals each step down. Quitting all at once meant withdrawals once and then she was fine.

If you can try not smoking for a couple of days and then go for a run. You'll be amazed at how much better you feel. That should help you get through it after that. If not, post. There is a lot of support in this community and I'm sure everyone would be willing to show you the support you need.

Oh, be prepared for the clearing up of some of your senses. Taste and smell being the big two. The smell of cigarette smoke now is horrible and I can smell it on anyone who smokes.

I quit two years ago and started here at C25K that same week.  Every time I got the urge to smoke, I jumped on my treadmill -- nothing like having your lungs full of clean air to chase away the cravings.  Also, read the book "The Easy Way to Quit Smoking"  by Alan Carr   (http://www.amazon.com/Easy-Way-Stop-Smoking-Non-Smokers/dp/1402718616) - I'm not kidding, by the time I got to the end of the book, I no longer wanted to smoke and, like I said, it's been two years.

For what it's worth - I've recently been diagnosed with COPD (wish I'd quit smoking sooner)  which brought me back here to this site;  I need to build my lungs up and get the most out of them for as long as possible, so I'm back in training!

And yeah, NOTHING smells worse than cigarette smoke on someone who's been smoking... ugh, enough to make you gag!!

OMG!!! I thought I was th eonly one who kept their old pack! Everyone looks at me like I"m insane whe I tell them I still have. I did, however, get rid of the ashtray. I stunk something awful.

I totally agree. Sometimes people do have a really hard time quitting because it because a way to appease being anxcious (sp?). Smoking provides an escape. So, that is where the regimented short or long run daily helps. Even if you just get out and go for a brisk fast-paced walk, you'll be able to maintain fresh lungs and tighter gut. Whole-heartedly, though, quitting for a day is better than not quitting at all. Running is by far a better release of stress and one **** of a good buzz when you're out there clomping along as fast and as hard as you can for as long as you can possibly do it. That buzz is what made me quit and made me want to run more. The energy I got in the transitional stage also motivated me. When you run your motivation increases, your energy levels are higher, and you find yourself wanting to push farther and harder. Three good months of routine jogging/running will transform your body. Stretching in every way you can also revitalizes.

Stay with it.

BTW, great post Bruce !!!!

I have quit a number of times, and for whatever reason started again.  This year I have quit for the last time.  You have to really want to quit.  I read somewhere that the urge to smoke only lasts 15 seconds.  When that urge hits grab a book, go for a run, drink some water, try not to eat as your primary method of coping.  Another helpful thing would be to avoid those situations where you would be prone to smoke. 

LASTLY..................ALWAYS REMEMBER WHY YOU QUIT! 

My Mom was a lifelong smoker whom I lost to cancer in 2006.  Do it for yourself first.

Mike