My first run

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Akira5284

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So last night I went for my first Jog in my attempt to start an exercise program. It was not as long as I wanted to go, but I felt as if I would fall down if I went any longer. Is that normal for starting cardio after doing none?

When I run I try to breath through my nose and exhale from my mouth and I start to take deep fast breaths pretty quickly, but it still seems like I'm not getting any oxygen. Will my body eventually learn to be more efficient with gathering oxygen? Should I do cardio every day to try to get my body use to it?
 
I breathe through my mouth when I run just because I can't get enough o2 through the nose.
Every now and then I'd take a couple deep breaths from the nose and exhale from the mouth, but other than that i breathe from the mouth.

Your body will adapt and get better once you run more.
If this is your first time running and you say you pushed yourself to the limit, you should be sore by now :)

Yes, running every day. No problem with that as long as you aren't sore.
 
Running when you're not used to it will make you feel pretty awful. I hated running at first and it made me feel pretty nauseous. This is relatively normal, especially if you're not particularly cardiovascularly fit or just unused to running. For me, the three most important things in running are (no particular order):

*Breathing
*Posture
*Rhythm
*Hydration

As your form improves so will your breathing - in fact, I if I think about breathing too much I lose my rythym, but it's now often the case that correct breathing comes naturally.

All I would say about running every day is avoid running outdoors on pavements and other hard surfaces. Running on grass is fine as is running in the treadmill as the impact is less strenuous on your joints and ligaments.
 
my legs are sore but thats about it. I think today I will try rowing.

MC thanks for the advice on surfaces, there is a big field near my house, i'll try that out and see if it doesn't allow me to go a little longer.
 
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Be sure to get good running shoes. Make sure that they are appropriate for the pronation that you run with (pronation = how far your foot rolls inward).

"Neutral" shoes are for those who do not pronate much, or supinate.
"Stability" shoes are for those who overpronate some.
"Motion control" or "high stability" shoes are for those who overpronate a lot.

Higher stability shoes will be firmer on the inside edge.
 
Akira, I agree with all that's been said here. Get good shoes, try running on softer surfaces. You don't state your weight or age, but if you are just starting to run, yeah it's pretty rough the first few times. And yes, every run I've ever done, everyone is a mouth breather! Good luck.
 
I'm 5'9" and 170 lbs.

I've gone running each day since i started 3 nights ago. After the first time my legs felt like jelly, the next day they were sore a little so i decided i would just walk but after walking for a bit they felt fine and I was able to jog for a while. The same happened yesterday. Each night I've been going further and further and i love it. I'm still not up to what I want to be doing, but even after just 3 days, i feel better the next day every time.

I have been slowly getting use to breathing through my mouth. As of now I seem to mix the two. When I first start out I breath through my nose and as I go longer I start breathing through my mouth. this has seemed to allow me to run longer, my legs don't begin to hurt as quickly. I'll try to breath only through my mouth soon.

As for shoes: how do you know your pronation?

I'm currently running in a Nike Drifit, it doesn't seem to bother me, but these are my everyday shoes so I want to get a new pair just for running in.

As of now I feel like running is something that I should have been enjoying all my life. I look forward to running again.
 
Akira5284 said:
As for shoes: how do you know your pronation?
Click to expand...

If you put "running pronation" in a search engine, you'll get a bunch of articles about it, and some ways of making an estimation based on how high your arches are and the wear patterns on your old running shoes.

Some running stores have you run barefoot on a treadmill with a camera aimed at your feet and then determine pronation by watching the video.
 
Asics discusses pronation in some detail on their web page. And, FWIW, I use Asics 2120 and they work well for me.

My advice is to run as far as you can, walk without stopping until you get your heart rate under control (down to 110 or below), and then continue. As for breathing, nose breathing is better but you may not be able to get enough air through your nose so breathe through your mouth if necessary.
 
Hi Akira5284,

I agree completely with tjl. invest in a pair of quality running shoes. Then buy two. Your running shoes are your best friends. If you have two, and one unexpectedly gets torn, lost, or in my case eaten by your neighbor's dog (MY LOVELY SHOES!!!!) you can still run.

With regards to breathing, find your rhythm. I find one cycle breathing-in through the nose for four steps and then exhaling for 2-3 steps keep going for longer periods. You run as much as I do you'll find your sweet spot.
 
As far as the breathing goes. It's only better to breath through your nose because you will not dehydrate as quickly, but heres the thing, when you run you shouldnt be breathing uncontrollably. Concentrate on keeping your respiration rate at a normal level.
 
I wanted to post an update on what I think was my first really successful run:

I was able to continuously jog for 32 minutes! So happy.

Out of that 32 minutes my HR stayed between 65%-85% HRmax for 25 of them. I maintained an average HR of 148 bpm (76%) and had a couple spikes of 172 (88%). Total burn of 381 cal.

I invested in Polar F6 HR Monitor and I feel like it was money well used. Before I was using it I was definitely running to fast for my fitness level. Yesterday my breathing was staying steady, no muscle pains, no complaints. After my run I felt incredibly happy.

To be honest I felt like I could have gone longer, but a couple things were on my mind. One it was about to rain, two, I thought I read somewhere that running longer might be bad for you. Something about starting the production of some chemical which reduces muscle content.

Thank everyone for all the tips.
 
Akira5284 said:
I wanted to post an update on what I think was my first really successful run:

I was able to continuously jog for 32 minutes! So happy.

Out of that 32 minutes my HR stayed between 65%-85% HRmax for 25 of them. I maintained an average HR of 148 bpm (76%) and had a couple spikes of 172 (88%). Total burn of 381 cal.

I invested in Polar F6 HR Monitor and I feel like it was money well used. Before I was using it I was definitely running to fast for my fitness level. Yesterday my breathing was staying steady, no muscle pains, no complaints. After my run I felt incredibly happy.

To be honest I felt like I could have gone longer, but a couple things were on my mind. One it was about to rain, two, I thought I read somewhere that running longer might be bad for you. Something about starting the production of some chemical which reduces muscle content.

Thank everyone for all the tips.
Click to expand...

Congrats on the first run. As for longer runs and chemical production, there is some evidence that runs over 1 hour can diminish testosterone levels which does hurt muscle production.
 
Sounds similar to my first run
 
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