Running / Lung capacity pain
Discussion
Hey,
I've just been out for the first proper run for over a year. And my lungs are bursting, hurts enough to make your eyes water.
I've noticed that when I'm running, unless I force myself to take deeper breaths, I'm not using my full lungs. When I do take deeper breaths, it hurts, almost like parts of the lungs that haven't been used for a while are 'separating' after being stuck together through lack of use. Is this possible? Will it go away?
I don't smoke, though I am capable of drinking to excess. I'm no stranger to exercise, I was going to join the Army at 16 (parents binned that one) and then 18 (realised I liked having money) so was in good shape.
For the last year I've been doing heavy weights 3 times a week.
Ow
I've just been out for the first proper run for over a year. And my lungs are bursting, hurts enough to make your eyes water.
I've noticed that when I'm running, unless I force myself to take deeper breaths, I'm not using my full lungs. When I do take deeper breaths, it hurts, almost like parts of the lungs that haven't been used for a while are 'separating' after being stuck together through lack of use. Is this possible? Will it go away?
I don't smoke, though I am capable of drinking to excess. I'm no stranger to exercise, I was going to join the Army at 16 (parents binned that one) and then 18 (realised I liked having money) so was in good shape.
For the last year I've been doing heavy weights 3 times a week.
Ow
When I was younger and hadn't been compromised by beer, women and beer, I used to have a similar problem. Used to a lot of cross country racing and my problem was aerobic capacity- my body would feel absolutely fine, not tired at all, but I couldn't get enough oxygen in to push harder.
One solution we tried was uphill sprint repetitions; 150m full speed sprint up a very sttep hill, jog back down, repeat 10 times or so. Did that a few times a week and things began to improve quite quickly.
One solution we tried was uphill sprint repetitions; 150m full speed sprint up a very sttep hill, jog back down, repeat 10 times or so. Did that a few times a week and things began to improve quite quickly.
10 Pence Short said:
When I was younger and hadn't been compromised by beer, women and beer, I used to have a similar problem. Used to a lot of cross country racing and my problem was aerobic capacity- my body would feel absolutely fine, not tired at all, but I couldn't get enough oxygen in to push harder.
One solution we tried was uphill sprint repetitions; 150m full speed sprint up a very sttep hill, jog back down, repeat 10 times or so. Did that a few times a week and things began to improve quite quickly.
Thanks 10p,One solution we tried was uphill sprint repetitions; 150m full speed sprint up a very sttep hill, jog back down, repeat 10 times or so. Did that a few times a week and things began to improve quite quickly.
My plan is to get a base level of cardio fitness, then move onto HIIT / interval to get rid of a small layer of fat, no good lifting all winter if you look like Mr Blobby
10 Pence Short said:
One solution we tried was uphill sprint repetitions; 150m full speed sprint up a very sttep hill, jog back down, repeat 10 times or so. Did that a few times a week and things began to improve quite quickly.
This works very well, and formed the basis of my forst 6 weeks in the RAF. Lost 4in off the waist and 2 stone!
Extra 300 Driver said:
10 Pence Short said:
One solution we tried was uphill sprint repetitions; 150m full speed sprint up a very sttep hill, jog back down, repeat 10 times or so. Did that a few times a week and things began to improve quite quickly.
This works very well, and formed the basis of my forst 6 weeks in the RAF. Lost 4in off the waist and 2 stone!As someone with knackered lungs due to Cystic Fibrosis here's some info...
The basic porblem will be that most people only breathe from the top of their lungs (as you say, you have to force deeper breathing). This makes you breathless and induces further shortness of breath. Bad.
When exercising and running in particular you need to breathe from the diaphragm and take things slowly. Good.
If you're finding it hurts taking deeper breaths it's because you aren't used to it and are stretching the muscles not normally used. Pace your running so you can gradually increase the breath depth. If you feel you are becoming short of breath slow right down, walk a bit taking slow calm breaths until the pain goes and you feel better.
Interval training is also very good as it allows a push and then relax. I do this myself to try to keep things working.
Keep it up!
The basic porblem will be that most people only breathe from the top of their lungs (as you say, you have to force deeper breathing). This makes you breathless and induces further shortness of breath. Bad.
When exercising and running in particular you need to breathe from the diaphragm and take things slowly. Good.
If you're finding it hurts taking deeper breaths it's because you aren't used to it and are stretching the muscles not normally used. Pace your running so you can gradually increase the breath depth. If you feel you are becoming short of breath slow right down, walk a bit taking slow calm breaths until the pain goes and you feel better.
Interval training is also very good as it allows a push and then relax. I do this myself to try to keep things working.
Keep it up!
Edited by Six Fiend on Saturday 10th May 14:57
t. I'm thinking of joining the Forces, so I'll push through Six Fiend said:
As someone with knackered lungs due to Cystic Fibrosis here's some info...
The basic porblem will be that most people only breathe from the top of their lungs (as you say, you have to force deeper breathing). This makes you breathless and induces further shortness of breath. Bad.
When exercising and running in particular you need to breathe from the diaphragm and take things slowly. Good.
If you're finding it hurts taking deeper breaths it's because you aren't used to it and are stretching the muscles not normally used. Pace your running so you can gradually increase the breath depth. If you feel you are becoming short of breath slow right down, walk a bit taking slow calm breaths until the pain goes and you feel better.
Interval training is also very good as it allows a push and then relax. I do this myself to try to keep things working.
Keep it up!
Breathing with the diaphagm is the correct way to breath, when babies are first born this is how they breath and allows you to throw them into swimming pools with out killing them, it is also the method used by wind intstrument players.The basic porblem will be that most people only breathe from the top of their lungs (as you say, you have to force deeper breathing). This makes you breathless and induces further shortness of breath. Bad.
When exercising and running in particular you need to breathe from the diaphragm and take things slowly. Good.
If you're finding it hurts taking deeper breaths it's because you aren't used to it and are stretching the muscles not normally used. Pace your running so you can gradually increase the breath depth. If you feel you are becoming short of breath slow right down, walk a bit taking slow calm breaths until the pain goes and you feel better.
Interval training is also very good as it allows a push and then relax. I do this myself to try to keep things working.
Keep it up!
Edited by Six Fiend on Saturday 10th May 14:57
You can practive diaphagm breathing by placing one hand high on your chest and the other just below your heart, then try to breath in only making the lower hand move. Breathing only with your chest muscles only uses some 30% of your lungs use the diaphagm and you use the whole lung.
NOTE: Maybe complete bollo@ks.
Some good advice here.
I used to be an unfit, useless waste of skin at just over 21 stone. I had never exercised.
About 8 years ago the desire to go British National Superbike racing overcame my comfort from the usual diet of food and sofa bourne lethargy.
There's no quick fix other than serious diet and exercise.
In about a year, with conviction, I went from a 20 stone slug to a 12.9 stone fitness freak. I actually realised that cross country running was the most relaxing, rewarding and most efficient exercise ever, and I still run now despite not racing.
Anyway, with regard to lung capacity holding you back over muscle and cv capacity, yes, I experienced the same. The advice given above is useful.
I would suggest though, and given my thorough attention to the goal of fitness over many years, that one of the most useful and beneficial pieces of equipment you can ever posess, is a heart rate monitor.
If you're serious about improving fitness, flexibilty and cardiovascular capacity, you need one.
I do agree that the interval training thing suggested above, i.e ramping your heart rate up to the max then letting it recover, before ramping it up again, is one of the most efficient ways of improving lung capacity and cv fitness. But you really need a monitor to do it right. You can then see that your heart rate is ramping right up to almost 100% of your limit, before recovering back down to around 65%, then when it gets there to go back to near 100%.
It worked for me, very well, anyway.
I now do 10k's in 35 minutes and can bust a lot of younger boys up hills. I'll never be a whippet, my body shape won't allow it, and I never dip below 12.5 to 13 stone, so that's pretty impressive cv and lung fitness for a heavy 36 year old.
The two most importnat training aids for me have been my heart rate monitor, and decent, proper correction running shoes, supplied by a shop which asseses your running style correctly and kits you out properly.
HTH
I used to be an unfit, useless waste of skin at just over 21 stone. I had never exercised.
About 8 years ago the desire to go British National Superbike racing overcame my comfort from the usual diet of food and sofa bourne lethargy.
There's no quick fix other than serious diet and exercise.
In about a year, with conviction, I went from a 20 stone slug to a 12.9 stone fitness freak. I actually realised that cross country running was the most relaxing, rewarding and most efficient exercise ever, and I still run now despite not racing.
Anyway, with regard to lung capacity holding you back over muscle and cv capacity, yes, I experienced the same. The advice given above is useful.
I would suggest though, and given my thorough attention to the goal of fitness over many years, that one of the most useful and beneficial pieces of equipment you can ever posess, is a heart rate monitor.
If you're serious about improving fitness, flexibilty and cardiovascular capacity, you need one.
I do agree that the interval training thing suggested above, i.e ramping your heart rate up to the max then letting it recover, before ramping it up again, is one of the most efficient ways of improving lung capacity and cv fitness. But you really need a monitor to do it right. You can then see that your heart rate is ramping right up to almost 100% of your limit, before recovering back down to around 65%, then when it gets there to go back to near 100%.
It worked for me, very well, anyway.
I now do 10k's in 35 minutes and can bust a lot of younger boys up hills. I'll never be a whippet, my body shape won't allow it, and I never dip below 12.5 to 13 stone, so that's pretty impressive cv and lung fitness for a heavy 36 year old.
The two most importnat training aids for me have been my heart rate monitor, and decent, proper correction running shoes, supplied by a shop which asseses your running style correctly and kits you out properly.
HTH
Resurrection Time!
Thinking about buying one of those PowerBreather devices through work. I've read through their bumph and they say that it can improve 5% on most sports and massively increase the strength of your lung muscles.
Snake Oil?
ETA: Pain is all gone now for some reason, I am now very fit and healthy
Thinking about buying one of those PowerBreather devices through work. I've read through their bumph and they say that it can improve 5% on most sports and massively increase the strength of your lung muscles.
Snake Oil?
ETA: Pain is all gone now for some reason, I am now very fit and healthy
Edited by Taita on Friday 14th January 16:55
Gassing Station | Health Matters | Top of Page | What's New | My Stuff