How can I make my running performance better?
February 4th, 2008 | by DistanceRunner |caitfoofoo asked:
I can only run two times around the track at the most. When I run, I breathe really bad and cant breathe out my nose, so how can I make it better. I use an inhailer already. I get bad cramps and I’m just so bad at running the mile. I get the time of 10:10 at my best. I feel like passing out because I cant breathe. Any ideas for breathing exercizes?
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I can only run two times around the track at the most. When I run, I breathe really bad and cant breathe out my nose, so how can I make it better. I use an inhailer already. I get bad cramps and I’m just so bad at running the mile. I get the time of 10:10 at my best. I feel like passing out because I cant breathe. Any ideas for breathing exercizes?
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8 Responses to “How can I make my running performance better?”
By Rammohan on Feb 7, 2008 | Reply
you need a sports trainer
By nukethemiddleeast on Feb 8, 2008 | Reply
keeping running but start slow, pace yourself run 4 times a week. dont give up just keep going
By Adam Beazley on Feb 9, 2008 | Reply
The only thing that will help that is doing wind sprints. Thats why they are called wind sprints because they increase your wind.
Every couple of days do a 20 minute routien where you sprint for 30 seconds and rest for about 2 to 3 minutes.
This is great for your lungs and your heart.
Adam Beazley
By druid on Feb 10, 2008 | Reply
You say you can’t breathe through your nose? You should consult an ENT doctor regarding possible allergies or a deviated septum. It is important for a runner to be able to maximize oxygen intake/
By stupid_idiot_asker_person on Feb 11, 2008 | Reply
Be sure to get a good diet and exercise daily. Eat low fat, low calorie, low cholesterol, mid level carbed, low sugar foods (sugar turns into fat) etc (for the good diet part) and quit eating when you feel full. For the exercise part, stretch thoroughly, do some warm-up exercises, and start out slow. Begin jogging lightly for a couple minutes and from then, increase speed every minute or two (usually between 1-4 minutes, whichever you choose), but don’t completely MAX yourself out, as this might cause problems such as chest pain, throat pain, leg cramps, and/or breathing problems, but this usually only happens if you PUSH yourself OVER the LIMIT. Never push yourself more than you can handle. Doing this for long periods of time will increase endurance, leg strength, stamina, and can even improve your lung capacity. Before you start running though, take some very big deep breathes, and maybe a puff of the inhaler might help too as well. Make sure you run daily or every other day for at least 10-20 minutes and you are sure to improve.
By Amanda B on Feb 14, 2008 | Reply
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By nyczclara on Feb 17, 2008 | Reply
i had the same problem when i first started running. i do not have asthma or any other respiratory problems. yet when i first started running for exercise, i would start huffing and puffing after about 5 minutes which would make it harder for me to keep going.
what helped me over the months was to inhale fast breaths(through the nose) twice.. and then exhale fast breaths twice (through my mouth). what also helps is to start off slow.. at first i set a goal for 10 minutes. then i gradually kept moving it up about 2 min at a time. i can now run straight without stopping to walk or having lack of breath for 45 minutes.
also, with the cramps.. try walking first if you haven’t done so already.
hope that helps!
By dogpreacher@sbcglobal.net on Feb 20, 2008 | Reply
Run four days a week.
DAYS ONE AND THREE: Jog one lap and walk one, Jog one and walk one. Keep this up for 30-45 min. When you can do this with ease, jog one and a half and walk a half. Keep repeating the cycle until you have jogged 30-45 min straight. When you can do this easily, try to go 30 min nonstop.
DAYS TWO AND FOUR: Sprint one side of the track. Walk the rest. Keep this up for 30 Min. When you can do this easy, Sprint one side, walk the curve, jog the other side, and walk the other side. keep this up for 30 min. When you can do this easy, Sprint the sides and walk the curves for 30 min.
DAY FIVE: Swim or cycle for 30 min.
Take it slow. If you follow this plan, you will be surprised how quickly your performance increases.