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Hi Raphael,
My name is Francine and I really enjoy your fitness column. In fact, it’s motivated me to run a 5k charity event. The question I have for you is related to improving my running. Every time I run, I get very out of breath in a short period of time. Is there a way to overcome this so I can successfully prepare for my 5k? By the way, I’m only about 10 pounds over my ideal weight. Thank you — Francine
Francine,
Thank you so much for your wonderful comment and for reading Ask Raphael. I’m so glad this has motivated you to run a 5k!
You may be trying to run at too fast of a pace, so in your case I recommend the Galloway Method of training. 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 is based on your level of experience. For example, a beginner might train by walking for two minutes, running 30 seconds, walk two minutes, run 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 2 minutes.
- Then repeat the 1-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 week 2, add 5-10 seconds to the jog. Don’t make drastic increases. I want to make sure that your endurance improves without a shock to your 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.
Very important: Please 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. Also, make sure you have a very light snack about an hour before your training.
As always, I recommend an effective nutrition program such as eDiets Glycemic Impact plan. We at eDiets offer 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 but still want delicious food.
Francine, if you decide to join eDiets please stop by my Exercise and Fitness support board. I’d love to hear about your 5k and answer any questions for you during your training. Good luck in the race!
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