Just ran 5k and
Discussion
Snake eyeS said:
I really struggled with it. I had pretty bad stitch after about 2km, and my running buddy said it sounded like a struggled to regulate my breathing. ANy tips of avoiding stitch and increasing lung capacity? Or is it just a case of keep on running...
Oh and i ran it in 29 mins
Work on improving your stride. Many of us when we start out have an inefficient stride and posture. Oh and i ran it in 29 mins
Stay as upright as possible and do lots of hip flexor stretching and weighted lunges etc to lengthen your running stride.
I'm no running expert but from experience these are two things which helped me a lot.
pretty good advice from 5unny. hip flexors seem to be largely "ignored" by the running community, at least my running community (i run for southampton). they are very important, obviously. as regards to preventing a stitch, try not eating for about 3-4hours before hand. i don't think the actual cause of a stitch is technically known, though a theory as that digestion takes blood away from working muscles and so there is not enough oxygen supply to inspiratory muscles. although one could question why do you not get this feeling elsewhere in the body.
unless it's really bad just keep running, usually, they go away. i'm no distance runner (800m runner by trade, but winter brings 5-10k's, x-country races etc) and generally i just try to plough through them if i get them.
you could also try abdominal stretches before hand. lie on your front and press yourself up (hips still on floor) and then breathe in deeply, you should feel a stretch.
might also help (when you get a stitch) to breathe in through nose, out through mouth. i find it helps as do other people, though how it works i don't know.
it's natural to get a consistent breathing patten whilst running (under relatively steady running it's 1 breath in or out per 3 steps, heavier running every 2 steps). every now and again check you're breathing in a consistent pattern.
don't know what else to suggest really, i still get them every now and again for no apparent reason.
hope this helps, and keep up the running.
unless it's really bad just keep running, usually, they go away. i'm no distance runner (800m runner by trade, but winter brings 5-10k's, x-country races etc) and generally i just try to plough through them if i get them.
you could also try abdominal stretches before hand. lie on your front and press yourself up (hips still on floor) and then breathe in deeply, you should feel a stretch.
might also help (when you get a stitch) to breathe in through nose, out through mouth. i find it helps as do other people, though how it works i don't know.
it's natural to get a consistent breathing patten whilst running (under relatively steady running it's 1 breath in or out per 3 steps, heavier running every 2 steps). every now and again check you're breathing in a consistent pattern.
don't know what else to suggest really, i still get them every now and again for no apparent reason.
hope this helps, and keep up the running.
ewenm said:
For the other half of the OP's question - lung capacity - the only way to improve your aerobic capacity is to do lots of aerobic exercise. Long, steady/slow runs are great for this. There's no real substitute for mileage unfortunately.
If you struggle with long slow runs due to shins or other injuries then tempo running can be a good alternative to build up fitness but without doing massive miles, especially if you can do it on grass.By tempo I mean lots of shortish runs at a faster pace than you would normally run but with very short rests inbetween, e.g 20 x 100m at about 20s each but with 30-60s rest between each.
Though ultimately you still need to put the longer runs depending what you want out of it.
E21 Ross what are your pb's for 800m etc... if you don't mind me asking?
ewenm said:
For the other half of the OP's question - lung capacity - the only way to improve your aerobic capacity is to do lots of aerobic exercise. Long, steady/slow runs are great for this. There's no real substitute for mileage unfortunately.
another 
although whether this actually increases lung capacity is certainly debatable (well, if it does by any margin at least). it will certainly improve the blood supply making gas exchange far more efficient.miles is the only way. interval training can be good, given by your 5k time, it might be worth say doing an hour run, and every 3-4 minutes or so, just put in some 20-30 second bursts or pace. by no means sprinting, but just up it a fair amount and then back to a slow jog again. this will get your HR and breathing rate up without tiring you tooooo much. try and include plenty of hills if you can, and get some nice scenery in too to try and make it more interesting...and forestry trails etc are great for running in compared to boring roads!!
HTH.
bales said:
E21 Ross what are your pb's for 800m etc... if you don't mind me asking?
2:00.07. i almost gave up running after that time. desperately wanted to break 2mins. race after than was 2mins 1second something. 
i got rather fed up. these days i just clock in some more miles. FWIW my 400m PB is 53.7 and 1500m 4:19, 3000m in 9:56, 5k in 17:20 (all track) and a 10k road was 36:55. most of those i got 2-3 years back. training has slowed now, but i'm not toooooo slow 
as you can tell by my times i'm not a distance runner. one of my mates ran the eastleigh 10k the other week and ran just over 31 minutes
Edited by E21_Ross on Thursday 8th April 11:18
E21_Ross said:
bales said:
E21 Ross what are your pb's for 800m etc... if you don't mind me asking?
2:00.07. i almost gave up running after that time. desperately wanted to break 2mins. race after than was 2mins 1second something. i got rather fed up. these days i just clock in some more miles. FWIW my 400m PB is 53.7 and 1500m 4:19, 3000m in 9:56, 5k in 17:20 (all track) and a 10k road was 36:55. most of those i got 2-3 years back. training has slowed now, but i'm not toooooo slow As a comparison I did a 800m 'once' and did.....2.18s never again!! What made it all the more embarrassing was that I was joking around with my cousin who at the time was an u15 girl (a very talented u15 girl at that) that I would easy be able to beat her in an 800m even though I had never done one before....
I stupidley opened up with a 55s first lap thinking this is pretty easy I reckon I can do sub 2mins easily....then got to 500m and died spectacularly and cannot remember much after that other than I was never ever doing an 8 again!!
She then went on to do 2min 17s!
400 pb is pretty good too for a distance runner
Edited by bales on Thursday 8th April 11:28
bales said:
E21_Ross said:
bales said:
E21 Ross what are your pb's for 800m etc... if you don't mind me asking?
2:00.07. i almost gave up running after that time. desperately wanted to break 2mins. race after than was 2mins 1second something. i got rather fed up. these days i just clock in some more miles. FWIW my 400m PB is 53.7 and 1500m 4:19, 3000m in 9:56, 5k in 17:20 (all track) and a 10k road was 36:55. most of those i got 2-3 years back. training has slowed now, but i'm not toooooo slow As a comparison I did a 800m 'once' and did.....2.18s never again!! What made it all the more embarrassing was that I was joking around with my cousin who at the time was an u15 girl (a very talented u15 girl at that) that I would easy be able to beat her in an 800m even though I had never done one before....
I stupidley opened up with a 55s first lap thinking this is pretty easy I reckon I can do sub 2mins easily....then got to 500m and died spectacularly and cannot remember much after that other than I was never ever doing an 8 again!!
She then went on to do 2min 17s!
400 pb is pretty good too for a distance runner
ewenm said:
bales said:
E21_Ross said:
bales said:
E21 Ross what are your pb's for 800m etc... if you don't mind me asking?
2:00.07. i almost gave up running after that time. desperately wanted to break 2mins. race after than was 2mins 1second something. i got rather fed up. these days i just clock in some more miles. FWIW my 400m PB is 53.7 and 1500m 4:19, 3000m in 9:56, 5k in 17:20 (all track) and a 10k road was 36:55. most of those i got 2-3 years back. training has slowed now, but i'm not toooooo slow As a comparison I did a 800m 'once' and did.....2.18s never again!! What made it all the more embarrassing was that I was joking around with my cousin who at the time was an u15 girl (a very talented u15 girl at that) that I would easy be able to beat her in an 800m even though I had never done one before....
I stupidley opened up with a 55s first lap thinking this is pretty easy I reckon I can do sub 2mins easily....then got to 500m and died spectacularly and cannot remember much after that other than I was never ever doing an 8 again!!
She then went on to do 2min 17s!
400 pb is pretty good too for a distance runner
i reckon i was always better at 400m than 800m, but i preferred the 800m training so decided to go off for middle distance running. though i think if i had properly trained for 400m sub 51 was probably possible. that said, a lot of the 800m sessions were nearly sprint sessions anyway so who knows. just the 1500m sessions which properly killed me cheers
Edited by E21_Ross on Thursday 8th April 11:38
Halb said:
Ran 5.8km on Sat, best time this year of 32m57s. Have a nasty 45% incline at the start and end of it as well!
well done! keep up the good work. although are you sure it's 45%....that would be one of the steepest roads (if not the!) in the country....!!!either way...keep plugging in the miles. i reckon what you might find handy would be to start putting in some longer but steadier runs to get your base endurance up. personally i might suggest you keep a steady pace and try to reach about 50 minutes to an hour or so. you can then work on the base endurance to get you some speed which will help with your 5k runs you do. not done any specific 5k training myself but even for 1500m - 3000m training you always do at least one long run per week to get that base endurance up....it does really help!!!
E21_Ross said:
well done! keep up the good work. although are you sure it's 45%....that would be one of the steepest roads (if not the!) in the country....!!!
either way...keep plugging in the miles. i reckon what you might find handy would be to start putting in some longer but steadier runs to get your base endurance up. personally i might suggest you keep a steady pace and try to reach about 50 minutes to an hour or so. you can then work on the base endurance to get you some speed which will help with your 5k runs you do. not done any specific 5k training myself but even for 1500m - 3000m training you always do at least one long run per week to get that base endurance up....it does really help!!!
How do I measure? I live in a hamlet and the roads are rural etch-a-sketch types.either way...keep plugging in the miles. i reckon what you might find handy would be to start putting in some longer but steadier runs to get your base endurance up. personally i might suggest you keep a steady pace and try to reach about 50 minutes to an hour or so. you can then work on the base endurance to get you some speed which will help with your 5k runs you do. not done any specific 5k training myself but even for 1500m - 3000m training you always do at least one long run per week to get that base endurance up....it does really help!!!
I have a nice 5 mile run which also include a different longer hill, so will try and make that a regular run, ta for the advice.
Halb said:
E21_Ross said:
well done! keep up the good work. although are you sure it's 45%....that would be one of the steepest roads (if not the!) in the country....!!!
either way...keep plugging in the miles. i reckon what you might find handy would be to start putting in some longer but steadier runs to get your base endurance up. personally i might suggest you keep a steady pace and try to reach about 50 minutes to an hour or so. you can then work on the base endurance to get you some speed which will help with your 5k runs you do. not done any specific 5k training myself but even for 1500m - 3000m training you always do at least one long run per week to get that base endurance up....it does really help!!!
How do I measure? I live in a hamlet and the roads are rural etch-a-sketch types.either way...keep plugging in the miles. i reckon what you might find handy would be to start putting in some longer but steadier runs to get your base endurance up. personally i might suggest you keep a steady pace and try to reach about 50 minutes to an hour or so. you can then work on the base endurance to get you some speed which will help with your 5k runs you do. not done any specific 5k training myself but even for 1500m - 3000m training you always do at least one long run per week to get that base endurance up....it does really help!!!
I have a nice 5 mile run which also include a different longer hill, so will try and make that a regular run, ta for the advice.
king killer!!!no worries, keep it up
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