Diet & Fitness

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.


Raphael,

My name is Joanne, and I love your blog, I read it all the time; it motivates me a lot! The question I have for you is this: I decided to run a 5K for breast cancer, I've been trying to run, but every time I do, my legs says “yes” but my lungs tell me “no.” I'm in pain when I do one lap around the track. Is there any exercise or tricks to help get your lungs stronger? Thank you – Joanne

Joanne,

Thank you so much for reading Ask the Trainer and for your wonderful comments!

You’re participating in a great cause that will also get you in better shape. That’s a fantastic combination. You may not feel like you’re going to be able to get in better shape and improve your capacity, but I assure you that it will happen.

You mentioned asthma in the subject line of your email but didn’t go into detail about it in your question. I’m not sure how severe your asthma is, but I’ll make an assumption that you’ve discussed the run with your physician and that you’re possibly using an inhaler. If you haven’t, please get the OK from your doctor concerning the run.

There isn’t a specific exercise in and of itself that will increase lung capacity. However, the method of training is the key to your answer. In your case, I recommend the Galloway Method. The Galloway Method was designed by Jeff Galloway, a lifetime runner and a member of the 1972 U.S. Olympic Team in the 10,000 meters.

The Galloway method is based on intermittent walk breaks between runs. The walk break time and run time are based on your level of experience. For example, a beginner might train by walking for two minutes, running 30 seconds, walking two minutes, running 30 seconds, etc.

The important thing is to slowly build your capacity so your endurance improves at a natural and manageable rate. Galloway designed the program for marathoners and found it actually increased the speed of runners.

The walk-run-walk method was originally created based on the training pace used, but in your case I recommend a slightly different way of approaching this.

Try the following program:
- Begin with a walk around the track as your warm up.
- After one lap, start jogging slowly for one minute.
- After one minute, begin walking again for two minutes.
- Repeat the one-minute jog.

Continue the above sequence until you’ve completed 20-25 minutes. Then, walk around the track to cool down and finish with a stretching session.

Perform the above routine three days per week the first week. In the second week, add 5-10 seconds to the jog. Do not make drastic increases. In your case, we have to make sure that your endurance improves without a shock to the system. Each week, make small increases in your jog time and don’t be afraid to increase the walk time when you think you need it. This method will build your endurance and will place you in a position to comfortably run the 5K.

Try not to perform the above two days in a row. Instead, cross train by performing a non-impact form of cardio such as the stationary bike or elliptical trainer for 20-25 moderate minutes on two other days of the week. Or, you can walk on the alternate days as long as it’s an easy walk and not high impact/brisk. I must repeat that the goal is to increase your endurance safely and naturally.

The following is very important: Please carry your inhaler with you on your run/walks and invest in high-quality running shoes. Do not attempt to train with substandard shoes. You’ll need the support and cushioning that a good running shoe provides.
As always, I recommend a good nutrition program such as eDiets Glycemic Impact Meal Plan. eDiets offers many nutrition plans designed to fit anyone’s taste and budget. We also offer a convenient meal delivery program for people who just don’t have the time to cook.

Joanne, if you decide to join eDiets, please stop by my Exercise and Fitness support board. I’d love to hear about your race and answer any questions for you. Again, I applaud you for participating in a truly great cause.

Good luck!

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to get started now!

Labels: fitness, fitness routine, Raphael, workout

View more: Diet & Fitness