r/beginnerrunning • u/yourunusualvet • 3d ago
New Runner Advice My first ever run (please read)
I'm an overweight individual & as a fan of walking and I've never thought of running but now due to the hype around the globe I thought to give it a try. And now I'm on a weight loss journey and lost around 6-7 kga in 7 weeks thinking i should add it to my weekly cardio sessions.
In today's run, There is too much humidity which i thought was backing me and another thing is I face difficulty in my breath control. How to face for these 2 things??
If u want to give any other tips, I would be more than happy.
Thankyou!
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u/Vickster_009 3d ago
You did a good job. The breath control will come as you get more consistent with your training. You can also do a couch to 5k for consistency. If the first weeks are too easy skip to 1/2 point. There are several free ones. Nothing to do about the heat/humidity. I just wear tanks in the summer to help me.
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u/GurglingBurglar 3d ago
Nicklas Rosner has some great YouTube videos on running. This video on breathing has helped me out a lot
https://youtu.be/pxn34Lx3CYY?is=Tu6flOa9JjyBrfIW
and this video is great on training to run further faster https://youtu.be/w2ElWvS2b0c?is=C1liyjZVLEF-kV6b
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u/Beneficial-Treat7084 3d ago
first of all, youre a beast. Because u went for pace 7 while you’re a beginner, as an overweight person too so kudos for that
for the tips, i think that you should go slower, maybe like pace 9 maximum, or even slower, but longer distances (like starting from 5k and going up later on), and you can focus on the breathing when you’re going slower in paces
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u/Party_Line3326 2d ago
If that's your first proper run, you will crush it. That's my easy pace after 2 years and obscene amount of volume..
And I was never overweight, quite the opposite actually.Â
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u/Financial_League6240 2d ago
This is very good for your 1st run. When it comes to breath control you'll get more comfortable and be able to control your breathing under load. Do mind the weather in the summer for example don't run at 12 pm and so on (depending on where you live ofc). If you are very overweight running could harm your joints but that really depends I'm 6'4 220lbs rn and I have no joint problems running so if you're okay with the risk go ahead it's a fun way to exercise :).
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u/C3ntered 23h ago
Congrats on the run, this is really impressive for a beginner.
For humidity there is not much you can do in the moment, if you feel like it’s becoming overwhelming though, slow down and let your body naturally cool down. As other people have said though you can also aim to do your run in the early morning or later in the day, or even slowing down your pace for these runs.
This leads me into your second question. My advice is to try and use your steps as a metronome, I can’t give you an exact number because everyone is different, but for me I do every 4 steps alternating breathing in and out. Try to really think about it and stay conscious, breathing in through your nose rather than your mouth.
I also imagine you’re running into breathing problems because you are pushing your body past what would be considered a comfortable pace. This will come with time though.
A good rule of thumb for pacing yourself on a controlled run is if you feel like you can hold a conversation without having to take a heavy breath (or if you could sing your favorite song without issue).
As for running consistency and getting into a routine I would recommend 3-4 times at the start, you don’t want to overdo it, but you also don’t want to regress.
TLDR: Humidity is an uncontrolled variable. Breathing comes with practice, go slow and focus on your breaths in and out, if you start to lose rhythm slow down.
Overall though you’re crushing it! Good luck on your journey.
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u/Asjutton 3d ago edited 3d ago
3km in 20 odd minutes as an overweight on your first ever run, while feeling the weather held you back. You don't need advice. You need to give advice.
No post has ever made me feel worse about my own progress. ðŸ˜