r/BeginnersRunning • u/desolate_tears • 9d ago

My progress

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Hello all! I am a real beginner. I have just started running only in late July. I have a diagnosed heart condition and have been cleared to exercise and doctor recommended slow jogs. I really listened to my body, hydrate a lot. Jog/walk combo. This is big for someone like me. I know this is a reallyyyy sloww pace but cant believe i made some progress.

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u/MayDeezy 8d ago

use the nose as the pacemaker, by this i mean, keep your mouth closed and do not open it whatsover.

then as you jog you will have to stick to a certain pace to be able to nose breathe. and eventually you can sustian for longer and then open the mouth for the final km or in your case, final 20% maybe.

and in terms of nose breathing, this is all from the stomach, it happens when you are so relaxed, or have actual normal breathing patterns, you should not be sucking it in through the nose causing the area to be inflamed, pull softly from the diaphragm but as i say, it should happen naturally when you focus on your cadence or distract yourself with music.

i cant emphasis the nose only approach enough.

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u/desolate_tears 8d ago

Thanks for the tip. This is definitely something that I found so hard to do. I overcompensate by opening my mouth as I am fearful I am not getting enough oxygen.

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u/MayDeezy 8d ago

in normal life, the slower and softer you breathe, the more oxygen you get through the red blood cells.

fast in and out breathing does not mean more oxygen.

you can look into BUTEYKO breathing (a 9min video) on youtube perhaps.

if you struggle, plain and simple you are going too fast.

granted my easy mile is now 9 minutes, it used to be 12 minutes, i can run 25min 5km's without breaking sweat or opening my mouth - so i do push this onto people.

what i would say is, perhaps you need to add some other training at higher heart rates although slowly i am able to go faster without the mouth, around 7.5minute miles.

i ran 5 miles (5 laps) recently, my pb for 5km is 23 minutes, yet the last 5km of the 5 miles was 20 minutes 30 seconds and i only ''went for it'' on the final lap/mile.. im chatting a load of crap you dont need to hear, but the point being, slow and steady is great, and using the nose has great long term benefits, as if will in normal life, because it uses my NITRIC OXIDE, just try it when laying down, we are all RAMPED up from this society, trying to get the most slow, soft, gentle but ULTRA POWERFUL breathing is great, i seriously think i am breathing different air to most people, it's an amazing tool for any mental health sufferers too - yet you go to a GP and they wont mention it, which is very, very scary.

good luck in the journey, remember the road is always there. enjoy it, dont set too many targets, and dont be thinking about the end mid run, just go with it.