1st day with HIIT (I was not breathing right during the sprint). what did I do wrong?

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The start of HIIT this morning was real good with 3 minutes of running for the start and then when I started sprinting, all of the sudden I slowed down and I know I was not breathing right because... on sprints you don't slow down and it should not tire you out the rest of the time doing it (especially during/after the first sprint).

I tried the beginners level from this thread... http://www.fitness.com/forum/showpost.php?p=66120&postcount=13 and like I said before, after the first sprint I was tired and I felt like I needed water. and then when I did the walking part and then running again, everything was fine and then after coming to the 2nd sprint (tried this one for 30 seconds instead of one minute because of what happened to me the first time) and I could not do it the whole way (my body slowed down because I was not breathing correctly).

What am I doing wrong? Also, what is the correct breathing for running/sprinting? (yes I'm a girl by the way and I'm 20 years old, and I'm trying out for softball this year. I need to get into sprinting shape and learn to breathe correctly with it! Am I supposed to inhail through my nose and exhale through my mouth, or keep my mouth closed and breathe through nose, or hold breath when sprinting? I also have a tendacy of holding my breath or fast breathing when sprinting, which is why I probably slowed down easily.
 
I know that breathing is not the easiest thing to master, but its the most important.

Try some Taiji style breathing exercises. (if you can't breath properly standing still how do you expect to do it when your running)

put your hand on your belly button and breath in. Your chest shouldn't move, your belly should be doing all the breathing for you. You will feel ur belly going in and out. In thru the noise out thru the mouth.

Stand in front of a mirror so your not looking down and blocking your airway.

When you can do this, try keeping it up for a longer time. You dont have to be meditating, you can be watching tv or sitting in class.

Now this is how you should breath when your running. If your jogging you may want to breath in for 4 paces and then out for 4 paces. But keep it steady. When sprinting you will find it hard to count and keep up, just do your best.

When you loose control of your breathing, you will loose your energy and your balence.
 
when I sprint, do I breathe in and out slowly or fast? whenever I sprint, the breathing comes out fast and I get tired and lose energy, which means breathing wrong. I also try not to breathe fast or hold it sometimes and it doesnt work either.

I'll check out some Taiji style breathing exercises at google. Oh and I can ask my yoga teacher tomorrow in class what the proper breathing for running/sprinting is.
 
I found this website. is the guy on the website doing it the correct and healthy way? He's saying on the website his breathing techniques and recommending it to athletes. He used to get tired a lot and when he used what he explained on the site, he did not get tired. It also saids on there that he learned to breathe through his nose on low breathing after a while.

I think I may try this. is it a good idea? (I searched at google and found this site)
 
Sprinting is essentially an anerobic exercise, while LSD (long slow distance) running is aerobic. There is much debate on the optimal length of the "high intensity" or sprint portion of a HIIT workout. I have seen recommendations of anywhere from 12 seconds to 5 minutes. IMHO it is not possible to "sprint" for more than about 30 seconds, if you are attempting to get your "high intensity" intervals to maximum intensity. So in that case you need to focus more on sprinting as fast as you can, using all of your body (arms, core, etc.) to maximum advantage and let the breathing come naturally. If you are attempting to extend your "high intensity" intervals to 1 minute or longer, then you need to think a lot about your breathing because you are now into the aerobic zone and need to replenish your oxygen stores to keep the pace up.
 
Yes I usually jog around the track, but not fast and not much lately. I used to a lot during the summer session at my college (june-august) and last spring as well. after summer session, there was a 3 week break so I did not do much running. I don't feel that comfortable running on hard sidewalks outside because I tend to get blisters on my toes and extra skin pealing. I don't know why that happens, but I heard that running on hard sidewalk is bad for the legs. Plus...I tend to get lazy when I'm not at school.

Now I want to start HIIT and be able to become faster, breathe correctly, get in shape, and get ready for softball.

Should I try a different type of HIIT program than the one that I posted? The sprints are about 1 minute long, and I think thats too much like the poster above you said? and for the sprinting, I will let my breathing come natual. The habit I have for sprinting is focusing on my breathing while sprinting rather than focusing on my speed and what's ahead. I just realized that and I want to fix it.

should I do something like...
running 2 minutes (fast jogging) and then sprint 30 seconds, and then walk 1 minute..and then repeat? and then when I am used to it, I can go into intermediate where its sprinting 30 seconds, walk 1 minute. and then advance is sprinting 30 seconds and run 1 minute?
 
Try 30 seconds jog and 10 seconds sprint. Build off that. Do that for about a total of 6-8 minutes. As your cardiovascular system improves, increase the sprint time.
 
thanks=) I'll try that tomorrow morning in my body conditioning class on the track (we are out there for 20 minutes) and I'll let you know how it went.

I am going to warm up with one lap around the track, then 10 seconds sprint, 30 seconds fast walk. and then start over again but with 1 minute run, then 10 sec sprint, 30 sec fast walk, 1 minute run, 10 sec sprint, 30 sec fast walk, etc.
 
I did the 10 seconds sprint and 1 minute jog today for about 10 minutes (10 sprints all together) and did it in like a mile. then after that I did agility foot work with the agility ladder on the track for 10 minutes until the class had to go back into the room. friday I don't have body conditioning/physical fitness class so I can go to the track anytime that day before my self defense class and do 20 total minutes of running and sprinting, and then agility afterwards with the ladder.
 
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