Beginning Running. Any tips for a ex-smoker?

Question

I recently quit smoking and started running. I run through my neighboorhood on the street with running shoes. I started week 1 walking 1.1 mile in about 13min. 4 times a week. Week 2 did the same thing but closer to 12. Week 3 I started jogging for 2min and walk for 3 for 20 minutes. Im now starting 3 min running and 3 walking for 21 minutes. Problem is I am so winded and it feels like I ripped my right lung open during the last run period each time. I have been able to run through the pain of feeling like my calves and front shin are hurting and feel like their about to explode. I usually bike 5 miles after the run for a cooldown period and the workout. Each time after my workout I just wanna run bc I am determined to kick my little brothers a$$ in a small 3k marathon in November. Any tips please help. I stretch out before I run but am not sure if their are specific ones I should be doing. I have been putting a towel behind my foot and imitating sit and reach. PLease Help

Answer 1

It is extremely important that you build a base with LSD (Long Slow Distance).  Start out on flat land (if possible) running for 30 minutes for 5 days a week.  Once you have reached the three week mark, start increasing you mileage by 15 percent of the weeks total.  Do this every two weeks and you will eventually be able to run for over an hour easy.  Remember to run at a slow pace (jogging).  Later on run strides across a football field 6-8 each time.

Answer 2

Congratulations on quitting smoking.  Sounds like you are doing everything right.  You don't want to do too much too soon.  So just keep up with what your doing.  It is normal for your lungs to feel that and it does take time for your lungs and body to adjust to running. But you should be able to have a conversation while running, if not, slow down a little, speed will come later.   As for shins/calves, try running with smaller strides and quicken your cadence (leg turnover rate), this will take some stress off your shins.  When you finish your run, get a soft ice pak, gently rub onto your sore shins for 10-15minutes/3X per day, take advil if needed.  This will take the inflamation and soreness down.  You are better off to stretch after your run and do a warm up (quick walking/light jog) before you start your run.  Stretches you can do for your calves is :  go on a stair with your heels hanging off the edge.  Gently raise your heels and hold for 10-15 seconds, repeat 6X.  (hold on to the rail for support).

Once a week do speed drills (4-100metre dashes, time it if you can, so you can see some improvements in speed), Choose a day that you run and find some hills and run up hills as part of your endurance/speed training.

Here is an excellent website with lots of information:

http://www.runnersworld.com/channel/0,71...

Good luck and hope you kick your brothers a$$!  :)

Answer 3

Stretching is a plus but not the issue at hand.

First off, if you are winded that much you are running too fast. That is a clear unmistakable and unavoidable sign that your desire is currently stronger than your ability. Slow down. If slowing down means breaking into a fast work -so be it. That is the kind of shape your in, that is the reality of your situation.

Please understand if that you continue with this "lung-ripping" exercise you will either injure yourself or quit from frustration. It is inevitable.

You are going to need to train your body to handle the intensity of running. Walking is an excellent introduction. Walk each day for time, not distance. I recommend that start your daily exercise from your home. Simply start walking in one direction for 45 minutes and walk home (1 1/2 hours total). By doing this you will be exercising your cardiovascular system and your muscular system for the running ahead. If there are hills in your area include them in your workout. After a week you will find that you are walking much farther than before. That is fine. Your goal is time not distance and it is natural for you to be going farther and faster. After a few weeks of that start back into your walk/jog routine. You will find it much easier. You will have a good base of cardiovascular strength to work from and you will have greatly reduced the risk of injury.

Stretching is a useful thing but it will not help you improve your cardiovascular system or provide you with the correct combination of muscularity necessary for long distance running.

The biking you are doing is also useful. Keep it up. Again, time is more important than distance for that too.

Here is a link to some stretches that you can add to your exercise program. Start gentle.

Answer 4

Hmm. For stretching, heres a good link:http://running.about.com/od/stretchingwa... If you have trouble with the 3 and 3, make the walk 3.30 and the run 2.30 and add 5 seconds of running every time. Eat complex carbs and protein a lot, take a multivitamin everyday too. And bike slowly after the workout. If you push too hard you might get shin splints which sucks.