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Shanel
Yahoo User
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 Posted: Sat Jul 05, 2008 8:01 am Post subject: Help with Running?? |
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| I am an average sized female, not athletic but not overweight, but running is extremely hard for me. It is hard for me to breathe after about a half a mile or sooner, so I was just looking for some tips on breathing and running techniques because I am goin to basic training for the air force and I want running to not be so hard for me by then.Thanks! |
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Veronica D
Yahoo User
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| Posted: Sat Jul 05, 2008 8:13 am Post subject: |
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| Hey there I have been there. I have actually lost 100 pounds when I was 13 years old and now I am 22. Running was definately not in my vocabulary.But once I started I was hooked...If you want to start running run on a treadmill. A treadmill can start you off slowly and it can help keep a good pace for you. start off jogging, if it is really difficult for you to run. Once you are use to jogging increase your speed until your body gets use to it. And always remember if you can't talk while running, then you are pushing and exerting yourself too much and should either slow down or stop. |
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Alive at last...
Yahoo User
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| Posted: Sat Jul 05, 2008 8:21 am Post subject: |
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| Try a techniqu called High Intensity Interval Training (HIIT). This is a technique that uses your relative exertion level as a gauge. It operates under the principle that it is going to exercise your cardio and pulmonary system in a different way in that you are going to speed up and slow down both of these systems throughout your workout. There are two main ways that this is used. The first is a simple moderate exertion/ high exertion - let's term this as jog/ sprint. An easy way to think about this is if you were on a track and you were to sprint the straights and jog the curves.The second is a little more completx but after 1-2 workouts, you will get the hang of it. Decide what your relative activity is for an exertion level of 5-10 with 5 being moderate and 10 being extreme and follow the chart below...Minute.....Exertion Level...1.....................5...2.....................5...3......... ............6...4.....................7...5.....................8...6. ....................9...7.....................6...8................... ..7...9.....................8...10...................9...11........... ........6...12...................7...13...................8...14...... .............9...15...................6...16...................7...17. ..................8...18...................9...19...................10 ...20...................5Do this workout at least three day per week with a cross training day once per week. You should begin seeing results within the first two weks with both the distance you cover in the 20 minutes and that you will have to modify your exertion level (increase).Good luck (and thank you for your committment to our armed service)!! |
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