are breathing hard when running a 5K?
I just like to know how you people start to breath a bit harder when running a 5K ? Mile 1 , Mile 2 … ?
It is necessary to breath according to how hard you are running. Your body is using extra oxygen when you run fast, it doesn’t matter the distance of the race.
Just take deep full breaths don’t pant or gasp and don’t worry about breathing in your nose or mouth just take in the air necessary to run.
All of the air gets to your lungs at the same time, and don’t time your breathing or count steps just breath.
As you improve your cardiovascular conditioning your rate of breathing adjusts and you do not breath as hard as you did before.
what should I do today if I have a 5k tomorrow?
I just ran a 5k(I finished around 12:00pm) my time was 27:18, and I have not ran besides yesterday for weeks, and maybe months. Yesterday I sprinted quarter mile(1min 30 secs), ran a quarter mile, ect. until I got to one or 2 miles, then I ran 2 miles. The 5k is at 9:00am tomorrow, and its outdoors on pavement. I have been stretching before I run. I have been running on an old football field, these are my formulas:
6 laps = 1 mile
1 and 1/2 laps = quarter mile
18 laps + a little extra = 5k = 3.1 miles
What should I do now? I mean, what should I eat, should I continue training, maybe run another 5k today(that one was HARD, I felt like I was going to through up when I was sprinting the last laps). And I get stomach cramps, and the pain sometimes stretchs up past my colar bone. But I don’t seem to have any trouble with my legs or knees(in other things I have trouble with my knees, but thats another storie and does not happen while running). Should I maybe just eat a ton? and then eat hardly anything in the morning? Please answer(atleast try to) all the following questions:
1. What should I eat and when? (and drink)
2. What should I do? (train more, stretch, ect. or what??)
3. How should I breathe while running? (really fast, slow, deep and fast, deep and slow, ect.)
4. How should I breath when I get a cramp / what should I do when I get a cramp?
5. When should I go to bed and wake up?
6. When and what should I eat in the morning?
And yes I know there are a lot of other questions similar, but don’t answer all of my questions
1-eat a few porridge (quaker oats) with 1/4L milk + 1 mixed fruit and a tea or coffe without sugar or milk (undigestible) 3 hours before your run (i know u have to run sooooon)
2-today u can run just 30′ slowly and then stretching and 2 or 3 sprint (30″)
3-your breathe must be natural, in same tempo as your step
4-you have to begin the race slowly( before the start run 10′ to get your heart ready) and then you can accelerate progressively, if you have a cramp stop and stretch (you didn’t drink enough before !!) so you can begin to drink by now
5 don’t disturb your natural rythm try to have 7-8 hours of sleep, and wake up at 6 in order to eat
6. Eat your breakfast at 6 am,
how to be ready for 5k in a week?
I really want to run the 5k run for the cure on the 4th, I’m in fairly decent shape generally but I find that my running stamina is horrible, especially when it comes to breathing (my legs are never tired, I just have issues with becoming out of breath). Any tips for how I can get ready for it (I realize it’s not a very long run) ?
In a week? Run slow. I would run 5k slowly and see at what speed you need to run the week before. Do not run the day or two before the 5k.
Tips for a beginning runner?
I was planning on starting the Couch to 5K running plan. Is this a good plan? What are some good stretches I can do before running for it? Is there a special way that one needs to breathe while running? Is there a special way that one’s food needs to strike the ground? Is there a ‘best’ brand of running shoes or does it even matter? How often should running shoes be replaced? Is there a way to know how long a certain trail is if the distance is not posted at the beginning of the trail? Are there any foods I need to add to my vegetarian diet to accomadate for my new routine? When I have completed the program, should I focus on running the 5K faster or should I focus on running a greater distance? Also, does one run differently in colder weather than in warmer weather? Thank you so much if you are able to answer any of the above questions. I have no idea what I am doing. I have allowed my body to become out of shape…I do not play any sports at school. But now I realize I need to change Thanks again!
Couch to 5K is great.
Here’s a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don’t forget to hold each stretch for 20-40 seconds. You’ll want to warm up your muscles by walking before you stretch or do “dynamic stretches” before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are – do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them – most have a treadmill or some little ones will even let you take them out for a lap around the block. Don’t worry about replacing them or what comes after the program until you run your first 5K and see how you feel.
Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I’m slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can’t handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. Also, see if you can find a 5K Fun Run in your area – now’s not a great season for it, but they’re out there. Here’s a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. Http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html
5k tips to bring my time down?
I’m 14, a boy, 95 pounds, 5 feet 2 inches tall and have bad asthma to the point that on some runs I can’t even breathe. I still ran 18:35 5k on a bad day when I had an asthma attack almost half way into the race and couldn’t breathe the rest of the way. Right now I run about 35-40 miles per week with little speed work. I usually just run tempo runs and when I run 7-8 mile runs I run them just under race pace. (7.5 mile in 46:00). My 5k time is 18:35, 400 is about 67, 800 is 2:27 and mile is about 5:25. I want to improve my 5k time to 17:00 and how can I do that?
Run at least 40 miles per week in training.
Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.
Do your speed work at least once a week; two to three faster-paced sessions are ideal.
Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.
Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.
Put some stride-outs into your runs. At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.
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