Running regimen?

Question

I really want to start running regularly, but I get so out of breath and I suck so bad that I stop. Any suggestions?

Answer 1

Run easy, slow enough so you can talk, when you feel like walking then walk until you feel like running again.

Do this for 20 to 30 minutes 3 to5 times each week.

After a month you can increase your time and do it 5 to 6 times each week.

The important thing is to be consistent.

Once you have conditioned your cardiovascular system, in about a month, you will be able to run without getting out of breath and should be running the entire distance.

Don't worry about your speed, after 4 to 6 weeks you will be able to increase your speed if you wish.

Answer 2

When you start running, don't put all your energy into: start out slow and then increase your pace if you feel comfortable.  On the same note,  don't run 3 miles on the first day: gradually increase the amount you run each day or even each week.  What helps me keep going is to listen to upbeat music on my ipod (slow music makes me stop):  I think techno is a good genera to run to.  Also, I find that when I run outside as opposed to on a treadmill, I can last a lot longer.  On the last note, I suggest that you start a healthier diet rich in fiber, vitmamins, etc.  Stay away from saturated and trans fats.  I hope this helps and good luck!

Answer 3

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!