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This morning I ran W1D3 of the C25K program. I am dreading the increase to Week 2 but hope to power thru. My questions are:
1) Do you use any specific breathing cycles while running? I find myself inhaling through my nose and exhaling with my mouth, but I feel like in lamaze class. Also i keep feeling my lungs aren't getting enough H2O but i cant tell if it's because I'm a new runner.
2) According to my Jog Stats, I've been averaging 8.2 - 9.5 MPH during the jogging portions of the run. Is that too fast? too slow? I have no idea what I should b doing, but want to be able to keep enough strength to endure the next fazes of the program.
Thanks for your help.
1. Do whatever works. I can't get enough air through my nose unless I'm going very slow. On an average run I breathe in on 2 steps/footfalls, and out on 2. On a slow/recovery run I might get to 3 and 3. If you're breathing more often than 2 and 2, you probably need to slow down.
I hope you meant O2, not H2O.
2. 8.2 MPH is a 7.5 minutes per mile (m/m) pace. That's pretty fast. 9.5 is about 6.5 m/m, even faster. Remember you shouldn't be sprinting. This is an endurance event. It's possible you might keep up that pace for longer distances, but if so, I'd have a hard time calling you a beginner!
Your lung capacity will start to catch up with your activity level; just try to be consistent with the training program, honest!
I started out too fast (not as fast as you go, but too fast, for me) on the first week or two. As I went through weeks 3 to about 5, I think, I ratcheted the pace DOWN, while increasing the amount of sustained running time. I agree with lenzlaw, I think you may be trying to beat speed records too early. If you're comfortable that fast, once your lungs are stronger, go for it, I guess. But many or maybe most beginning runners are not running anything near that, from what I have read here and in the books I have read so far.
Try some slower paces and see how your breathing feels, too -- use being able to talk as a gauge of how hard you are working. You ought to be able to carry on a conversation, without pausing long times between words, while doing your runs.
Basically, I think when our bodies plant those doubts in our minds about "am I doing this right?" it is because we need to change what we are doing.
C25K Training begun (Treadmill) 6/1/10); restarted 7/11/12
First run OUTDOORS - Club Fun Run 1.75 mile circuit time 26:06:72 on 7/29/10
Proud C25K Grad, 8/7/10
College Park Cares 5K Sponsored by Vecna Technologies, Inc. 9/25/10 44:04.4
Fell off of the regular running routine, experienced the DC Derecho Disaster, and now aiming to get back on track!
Jug Bay Run for Wildlife 5K 11/3/12
Thanks both of you, great answers. I am clearly going too fast because no way could I carry out a conversation at my pace. I have been able to run the 60 secs jogging 90 secs walking for 20+ minutes, but I don't see myself increasing to the 90 sec 2min yet. I will def. try and slow down. I'm new to active running, but I do play basketball and am somewhat active, so I may be somewhere between beginner and intermediate.
I find that breathing through my nose AND mouth (http://running.about.com/od/howtorun/f/breathing.htm) when running is very helpful. I can get more oxygen in when I breathe this way.
Hope that helps.