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I am a new runner. I have been walking/running since May. I have lost 90 pounds, and am working my way up to a 10K. I just turned 48, I was running 6 days a week, My Dr suggested I switch to every other day. My problem is, I slowed down, I run at about a 5.2 mph pace. There are days I can run 5 to 5.25 miles without even breathing hard. There are other times that last for days, when it is all I can do to make a 5K, 3.1 miles. I have been watching my diet, the supplements I take, my allergys, everything. I just can't seem to figure out the cause.
Is it normal for beginners to experiance this? I appreciate any help!
How many miles have you put in since May?
Regarding your pace:
Fat old man PRs:
Thanks for the Reply, Honestly I have no idea how many miles I have put in since May, I Ran my first 5k September 21, I am Running 5.25 miles every other day now. I run on a treadmill most of the time, hence the 5.2 miles per hour. I am running outdoors 1 day a week, in my situation thats all I can manage.. I will try to do more outside running, it is hard to "just run" on a treadmill.. I appreciate the advice
If you've been running 6 days a week, same pace, same distance, you may have gotten into an "overtraining" syndrome. Basically the body gets bored. Try to vary your workouts, by pace and/or by distance. If you hit one of those bad spells, take an extra day or two off. One advantage of running outside, and particularly on trails as shipo does, is more variety in you runs. It's hard to run a steady pace on trails, and even on the roads many times.
If as you describe, you are running at a low enough intensity to run 5 miles, and can do this fine most days, you should not have breathing problems
over 1-3 miles, unless somehow you are running much faster than you believe?
One possible cause of this kind of beathing difficultly and i'd say the most likely is 'excercise induced asthma' ...google it, maybe ask your doctor about it to rule it out.
If it is, it can be triggered by several things such as air bourne allergens, or even just activity itself. I would try going slower for the
first mile and gradually increase speed, and on days where 'you can't breath', slow down more and maybe run a bit further instead, any kind of running is good running.
A less likely but possible cause is too few carbohydrate, low carb is 'all the rage' but for running it can cause problems. If
you are running alot, and don't replace the muscles store of glycogen (through carbs), study's show that it will effect your
aerobic capacity ( vo2max), in simple terms, for the same effort your breathing will be harder. I have tested that myself and its true for me, and
advanced runners use this effect in a principle called 'train low, race high', a way to make 'easy' workouts harder fr aerobic system basically.
Best of luck.