I feel very frustrated with myself. Last Friday when I ran for 25 minutes for the first time I felt great, but then yesterday I tried it again and I could barely get through it (even though my average pace was 1 second faster and I was running outside instead of an indoor track). I've been experiencing a lot of shortness of breath over the last week, I don't know why. I breathe, yet I feel like the air doesn't get into my lungs... it was not a pleasant feeling during the run. I'm trying to do some deep breathing beforehand (as someone else suggested), kind of like a trumpet player, to expand my lungs, but yesterday didn't help me. Now I'm really scared of my run tomorrow... however, I plan on going back indoors and running on the track.
Any tips for getting over this hump and/or my shortness of breath?
I agree. Running outside is MUCH different than the treadmill and takes some time to get used to. I made the transition at week 5 in C25K. It took some time, but I adapted and now MUCH prefer to run outside. I am even planning to run outside during the winter (accumulating cold weather running gear already.) Just stick with it and you will adapt.
"Spectacular achievements are always preceded by unspectacular preparation" ~Roger Staubach
Started C25K - April 18, 2011
Graduated C25K - June 17, 2011
Started Hal Higdon's Half Marathon Program - June 19, 2011
First 5K - July 2, 2011 Time: 34:21
2nd 5K - August 13, 2011 Time: 33:18
Hi! Thanks for the encouragement! My problem is not about running on a treadmil vs. outside - I actually run in an indoor track so my feet are definitely hitting the road. I think I just don't understand why all of a sudden I have this shortness of breath and Week 7 seems a lot harder than I thought
I can tell you that running outside in heat and humidity kicks me in the behind, and I can barely make it. That may be the issue. Before you get discouraged see how you do back on the indoor track. I too run on an indoor track most of the time in the summer. My last attempted outdoor run was a disaster. I felt like I was running with a wet blanket over me and had to end up walking (98 w/90% humidity). Just a no go for me.
Kristy in NC
3/12/11 - St. Patricks Day 5K - First 5K - 43 min
7/4/11 - Peachtree Road Race - 1hr 30 min
9/2/11 - BB&T Sunset 5K - 40:48
10/22/11 - Rocktoberfest 5K - 38:53
11/5/11 - CommYOUnity 5K - 37:22
11/24/11 - Butterball 5K - 37:03
3/25/12 - Charlotte Motor Speedway 5K - 34:21
Stew Smith on his website in the "Breathing During Exercise" article recommends a "3:2 inhale-exhale ratio" so when I run I try to keep a 3:2 breathing ratio. Left leg, right leg, left leg (inhale) then right leg, left leg (exhale) and so on. He also says to breathe like we yawn not shallow breathing. Give it a try, and well, Week 7 was tough for me as well. Have faith and keep pushing.
sometimes i feel like i am out of breath too, and usually the reason is i am breathing too fast. when i can slow down my breathing, that usually helps. i also periodically try to take a big exhalation and push out all the air in my lungs. also, sometimes i find myself going faster than i should (i.e. right after a downhill slope, i maintain that speed on level ground). when i remember to slow down, my breathing evens out. like someone else mentioned, i also try and synchronize my breathing to my steps - it helps me make sure i am taking even breaths. hope some of that was helpful, and good luck!
sarah in pa
candy cane 5k, 12/8/12 36:25
historic bethelehem turkey trot, 11/24/12 37:18
turning point 5k, 10/6/12 38:38
run wild at the lehigh valley zoo 5k, 8/19/12 40:38
2012 first night resolution run 5k, 12/31/11, 37:15
children's miracle network turkey trot, 11/19/11, 35:15
haven of hope 5k, 11/5/11, 37:53
steps to safety 5k, 9/18/11, 40:03
first 5k, sue crowe memorial 5k: 7/17/11, 42:38
Thank you all for the kind words, the advice and encouragement! I finished week 7 today and I feel much more confident that I can do this. I'm still not "in the zone" and I think I could run a bit faster but I've been doing strength training every day in the mornings so my muscles are a bit tired from the extra exercise.
I signed up for my first 5K on August 31st so I still have time to finish the training and practice the trail a few times before the race.
I'll keep you posted on my progress!!
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