Running tips?

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runningtowardsjesus

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Mar 16, 2021
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Hey, guys! I know there's a lot of strong athletes on this forum, so I wanted to come to y'all to seek your help on something. I've been really trying to amp up my running training, however I just have the hardest time finding a good cadence and breathing rhythm. No matter what I try, I end up out of breath and with side cramps. I'm very fit otherwise, just can't seem to get into a rhythm with running. Any tips you have that've helped you? Anything is appreciated! Thanks!
 
I'm not a great runner myself, just to get that out there. I am slow compared to track and cross country people, but I am fast compared to non-runners, so take that as you will. I recently learned about this thing called belly breathing. Apparently, you are supposed to have your stomach expand out as you breathe in. I am implementing this strategy in my workouts, and although placebo cannot be ruled out, it has worked thus far. Good luck on your running journey!
 
usafacellist2026 said:
I recently started a challenge called 75hard, which involves drinking a gallon of water each day. Today's my first mile run Monday since starting, so we'll see how it's been working!

Try picking up a brass instrument, specifically tuba... then try running with said tuba while playing. I bet that'll help.
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Thank you! Let me know how your mile goes!
 
KiwiBird said:
I'm not a great runner myself, just to get that out there. I am slow compared to track and cross country people, but I am fast compared to non-runners, so take that as you will. I recently learned about this thing called belly breathing. Apparently, you are supposed to have your stomach expand out as you breathe in. I am implementing this strategy in my workouts, and although placebo cannot be ruled out, it has worked thus far. Good luck on your running journey!
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Will certainly try that, thank you for the input!
 
It might take a while to get used to, but sometimes side stitches are inevitable as you're first getting conditioned. I'm a runner, and if I get a side stitch, stopping and stretching helps both catch your breath and loosen it up. I rarely get them anymore, but they are usually caused by having something unhealthy like soda or cake, so that's something to look out for. Also make sure you don't drink too much water right before you go for a run because that's a big cause of side stitches. Hydration doesn't work that way, so drink a lot during the day and only get a sip or two before going for your run. I'm someone who can eat right before I go for a run, but it just has to be something that's not gonna upset my stomach which is different for everyone. I know some people who would take tums before races, but I don't know if that really helps or not 😂. Eventually you just have to get used to them because they go away after a little while, and once you get past the first phase you don't really get them anymore. I had ice cream right before my run today and gave it some time to settle, and it didn't bother me at all.

Can't really think of anything else besides the last thing which might be form/core strength. Over time you pick up on things and your form gets better, but if you're twisting your body instead of just moving your arms that could mess you up. For breathing I always try to copy my normal breathing and stay relaxed. Those breathing techniques never seemed like they made a difference for me. That's really all I can think of right now, but if you have more questions or more information I'm pretty sure I can pm. I was cc captain, and I've been running for awhile, so I'm happy to help.
 
It's really important to keep your breathing in time with your running cadence (exhaling and inhaling as your foot impacts). I've been running Cross Country and Track for 4 years and I've found this pattern to be the best for me during more difficult runs: inhale for 2 steps through the nose, exhale for 1 step through the mouth, inhale for 2 steps through the mouth, exhale for 1 step through the mouth. For easier runs I typically do 3 in, 2 out the same way. It's a bit difficult to keep the rhythm at first but once you get used to it it'll become second nature. Also, it's important to alternate which leg is impacting on the exhale; if you always exhale on the same foot it can make that leg more prone to injury (this pattern helps avoid that). Also yes, stay hydrated, but don't drink a lot right before you run or you'll feel it in your stomach. Hope this helps!
 
Form is very important to prevent shin splints. No pounding the pavement! So if you aren’t up on form, I would suggest maybe having someone (track coach?) check that for you so you have a good basis for the summer.

Also, hydration is paramount, as was already mentioned. But keep in mind, that is accomplished many hours (day before) prior. So drink adequately, all the time.

Lastly, go to a running store for a good, solid running shoe. For your foot type. Not the big box store. A specialty running store can properly fit your foot. You are going to do a LOT LOT LOT of running. And if not running, you’ll be chopping. Which is probably worse on your feet than running. Get GOOD QUALITY, properly fitting shoes for your feet. You’ll be glad you did (this is not the time for ‘fashion first’).
 
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One of the best things I have found to get a rhythm in breathing is either to not think about breathing or think about not breathing loudly. If you don't think about breathing and focus on something else, your breathing will go into autopilot and enter in natural rhythm. The harder one is running the more difficult it becomes to no think about it which leads to the second thing I have found; think about breathing quietly. By thinking about breathing quietly you will take longer deeper breaths allowing your lungs to naturally cycle through all their capacity. I found this when running races where I did not want my opponents to know how tired I was, only to find that my breathing felt more natural and efficient.
The other thing I have learned about running is sometimes you just need to keep pushing through a run until you hit a natural rhythm. I know that some cross country practices even after warm ups and drills, which will certainly help, the first mile or so of the run would feel out of rhythm until eventually establish itself midway through the run. Running is often just embracing the suck until you improve so that you can embrace more suck to improve even more.
I hope this advice may help and good luck!
 
runningtowardsjesus said:
Hey, guys! I know there's a lot of strong athletes on this forum, so I wanted to come to y'all to seek your help on something. I've been really trying to amp up my running training, however I just have the hardest time finding a good cadence and breathing rhythm. No matter what I try, I end up out of breath and with side cramps. I'm very fit otherwise, just can't seem to get into a rhythm with running. Any tips you have that've helped you? Anything is appreciated! Thanks!
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Something that will help with cadence is listening to songs that are 180bpm (you can search on the web for some). I have found this very beneficial for improving my cadence and overall form in general. Whenever I get a side cramp, I always try to rub it//stretch it out, which usually helps. The first few runs are always the most difficult, its just about getting through them and eventually running will come easier! Best of luck!
 
Don't overthink developing run fitness. It takes time and consistency. A few easy tips to follow - run on time, not distance. Increase longest run and total time per week no more than 10% of previous max (e.g. if your longest run was 20 minutes last week, run 22 minutes this week). 10% increases will reduce injuries, which disrupt consistency and lead to set backs and discouragement. Do most runs at a pace at which you can carry a conversation (e.g. lower heart rate). Over time, your speed will increase along with your fitness. Measure your progress every 4 weeks with a timed standard distance (1 mile for CFA works). Keep it simple and consistent and avoid big jumps in volume.
 
Also, a huge part of running is mental. Sometimes I find it easier to focus on time, just like Cider42 said. It is also beneficial to mix up terrain and go to a local trail or something. Sometimes when you get lost in the run and do not overthink things, the run goes better. And overall, if you are training for a specific event (like the CFA), going in with a good mindset helps as well. With the mile being last in the CFA, it is easy to dread it and end up botching it because of a negative mindset. Just stay positive with your running and trust the process! It will take time, but you will be glad you put in the time when it all comes together! Good luck!
 
Cider42 said:
Don't overthink developing run fitness. It takes time and consistency. A few easy tips to follow - run on time, not distance. Increase longest run and total time per week no more than 10% of previous max (e.g. if your longest run was 20 minutes last week, run 22 minutes this week). 10% increases will reduce injuries, which disrupt consistency and lead to set backs and discouragement. Do most runs at a pace at which you can carry a conversation (e.g. lower heart rate). Over time, your speed will increase along with your fitness. Measure your progress every 4 weeks with a timed standard distance (1 mile for CFA works). Keep it simple and consistent and avoid big jumps in volume.
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I second this. Don't push your body to a lot of miles and stress out of the gate, it takes time. Best of luck!
 
usafacellist2026 said:
I recently started a challenge called 75hard, which involves drinking a gallon of water each day. Today's my first mile run Monday since starting, so we'll see how it's been working!

Try picking up a brass instrument, specifically tuba... then try running with said tuba while playing. I bet that'll help.
Click to expand...
I play trumpet. I will certainly see how that goes...
 
runningtowardsjesus said:
Hey, guys! I know there's a lot of strong athletes on this forum, so I wanted to come to y'all to seek your help on something. I've been really trying to amp up my running training, however I just have the hardest time finding a good cadence and breathing rhythm. No matter what I try, I end up out of breath and with side cramps. I'm very fit otherwise, just can't seem to get into a rhythm with running. Any tips you have that've helped you? Anything is appreciated! Thanks!
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What’s your objective?
Is it 8.5 minutes for 1.5 mile track?
 
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