| How should I breath?
This is one of the most often asked running questions. Breathing is
a very natural and well regulation function of the body. If you are
breathing too hard, your body is telling you to slow down. If you
start your running or walking easy enough, your body will warm-up
and you won't need to ask the question. If you start too fast, you
will be breathing heavily, trying to get more oxygen into your body
and to rid yourself of the carbon dioxide, which is a very
uncomfortable feeling and part of the pain associated with running.
There is a natural pattern to
breathing, it is inhaling and exhaling once every 3-4 foot strikes.
Breath deep enough to bring in oxygen and exhale enough to let out
the carbon dioxide. Finding this balance comes easy if you are
pacing properly and don’t try to override your natural breathing
rhythm. If you breath too shallow and quickly, you will constantly
mix the fresh oxygen and carbon dioxide. A smooth breathing pattern
will rid your body of the carbon dioxide and bring in fresh air with
lots of useful oxygen.
It is very important to know when
it is okay to be breathing heavy and when its not. If you are just
starting and breathing heavy, you are starting too fast, slow down
and let your body warm up. When you are running up a hill plan on an
increase in your breathing unless you slow your pace or walk. When
you are doing intervals expect to breathe heavily, just let your
breathing go back to normal before starting the next interval.
Distance running has to be a very
comfortable rhythmic activity. It isn’t about enduring pain, it is
about pacing yourself painfree. You can use your breathing as a
signal, like having a heart rate monitor on. Expect an increase in
your breathing rhythm when you increase your pace. If your body is
ready for the faster pace, your breathing will adjust. If it
doesn’t, you will need to slow down until it does. This is a great
way to control your intensity and pain levels.
|
Week 2 |
Walkers |
First Time runner or
Getting back in shape |
Runners wanting
improvement |
| Tuesday |
rest |
rest |
10 min warm up (easy jog) |
| Wednesday |
40 min walk |
20 min jog easy walk as
needed |
30 min easy run |
| Thursday |
rest |
30 min alternating 2 min
walk 2 min jog |
rest |
| Friday |
30 min walk |
rest |
30 min medium effort run
|
| Saturday |
walk
*60 min |
30 min jog (walk as
necessary) |
50 min easy run |
| Sunday* |
rest |
rest |
rest |
| Monday |
40 min walk |
20 min of 5 min walk/5 min.
jog |
30 min easy run |
You can
interchange Saturday or Sundays Workout. Try to avoid hills this
week.
|
