running 5k and need help with technique

Askalaba

mrs_baggins wrote: »

On the run saturday I had to stop 5 times-each time for about 10-20 seconds as I just needed to get my breath. my body could go more but my breathing needs sorting.

If you're stopping 5 times then you need to slow down a little. It sounds like the adrenaline is taking control and you're going a tad too quick.

As it's your lungs and not your body that's letting you down i'd recommend the following. Try to run with a straight back as this will open your chest up and let the air in, take big conscious breaths in and out of your mouth (about 3 second inhale and 1 second exhale).

BananaRepublic

MallyGirl wrote: »

I have just started running again after about 18 months of various injuries. I say running but I really mean plodding. I had read this thread before I went out so I determined to do the 5k without stopping even if it was slower - boy was it slow!
TBH my PB for ParkRun is 32 mins after doing a couch to 5k and then joining a bootcamp programme aimed at improving 5k PB so I was never going to be quick!
I get reasonable short of breath pretty quickly but after that it doesn't get much worse - my legs just turn to lead and I get even slower.

1st run was 42:28 for 4.8km
2nd run (a week later) was marginally better at 42:26 for 5.2km
Max heart rate of 183 which is not great for a 51 yr old (Garmin watch so not massively accurate)

I guess I just need to keep getting out there - it has to get better, doesn't it?

Yes it does, as long as you exercise regularly. I went from 5km to 10km, didn’t think I’d ever manage it, but I did. The body adapts as long as you build up gradually.

I think 183 is not bad.

I had to stop running due to bad knees. But I do miss it. I do ice skating now instead.