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    • mrs baggins
    • By mrs baggins 5th Sep 18, 11:35 AM
    • 1,275Posts
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    mrs baggins
    running 5k and need help with technique
    • #1
    • 5th Sep 18, 11:35 AM
    running 5k and need help with technique 5th Sep 18 at 11:35 AM
    I am not running marathons just the local 5k park run. I don't do it every week and didn't do it all summer when it was really hot and did it for the first time since june last week.

    I had not run much at all since june just a few runs about a mile or so but I really do have a problem with my breathing. 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.

    I know I could join a running club but I cant really dedicate myself enough to do this as I have lots going on at the moment.

    I think my problem is that i run a bit too fast (for me) but cant seem to reduce my pace so hence my need to stop and breathe. I am not a young chick ( lol) but have always been to gym and have been running on and off for about 2 years. I have done the park run a couple of times without stopping once but just lately need to more often.

    Any techniques that i could try would be more than welcome. Should I try to go slower but actually do 3 miles without stopping or should I try something else??
Page 3
    • Askalaba
    • By Askalaba 29th May 19, 4:56 PM
    • 57 Posts
    • 25 Thanks
    Askalaba
    Can anyone explain cadence to me? I'm trying to understand how it will impact any progress I make.
    Originally posted by Stoke
    Cadence is simply the number of steps you take per minute. The aim is to have a consistent cadence throughout the race as this suggests you're pacing yourself well.

    Just to give you an idea my average cadence is usually 168 steps per minute (so just under 3 steps per second). I've got a 10k PB of 39 minutes so I'm relatively quick (but nothing compared to professional athletes ). I'm also 6"3 so my strides are quite big.

    Try to get a fitness tracker that measures cadence so that you can keep on top of it
    Absolutely love a good bargain. If anybody has any money saving tips please send them my way
    • Askalaba
    • By Askalaba 29th May 19, 5:00 PM
    • 57 Posts
    • 25 Thanks
    Askalaba
    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.
    Originally posted by mrs baggins
    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).
    Absolutely love a good bargain. If anybody has any money saving tips please send them my way
    • BananaRepublic
    • By BananaRepublic 29th May 19, 7:00 PM
    • 1,412 Posts
    • 1,000 Thanks
    BananaRepublic
    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?
    Originally posted by MallyGirl
    Yes it does, as long as you exercise regularly. I went from 5km to 10km, didnít think Iíd 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.
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