Lucy asked: I was wondering if you could give me some advice on my running techniques. When I run on a treadmill I often get a tight chest and extremely tired quite quickly- I think this has something to do with my breathing as I tend to breathe in and out harshly at the same pace I run. Do I need to try to control my breathing a bit more and try to inhale and exhale more slowly and controlled? I have tried this but find it quite difficult. Or perhaps it could be another problem and not to do with the breathing? Hope you can help as I hav started avoiding running altogether now!

Answer…

Breathing technique whilst running is one of those things where the more you think about it, the more difficult it can be to control and regulate. Firstly, make sure you are properly warmed-up and hydrated before you start running. It could be that you are simply going too fast too soon, so try slowing your pace right down and matching your breathing to your strides – for example, breathe in for 3 strides, then out for 3.

As far as running technique is concerned, keep your head up, your back straight, arms quite low and don’t lift your feet and knees too high – but most importantly relax. The more tense you are, the more constricted your breathing is likely to be. That said, there is a medical condition known as exercise-induced asthma, which can occur even if you do not suffer from symptoms in any other circumstances. Breathing through the mouth while running can be a trigger, for example.

If you continue to have problems I would certainly recommend that you seek further advice from a doctor.

Louise Graham has been a keen runner for 15 years and is a UK Athletics licensed running group leader.  In 2009 she set up mumswhorun, a women-only running group that promotes running as an ideal activity for women.

Ask Louise about: Running Fitness, Running for Beginners, Running Event Training, Running Gear, Running For Mums, Fitness For Mums.

Got a fitness, nutrition or weight loss question? Ask it here!

Paula asked: I have just started running after having my second child.  My goal is to run a 5km in the next couple of months and maybe a 10km sometime this year.  I haven’t done much running before so wondered if you’ve got any good running tips for someone starting out?

Answer…

Hi Paula.  The first thing you need to do – if you haven’t already – is buy a good pair of running shoes, preferably from a specialist running store where you can get professional advice on the best type of shoe for you.

If you have just started running your first goal is to run for 20 mins without stopping.  The key is to build up gradually over several weeks, with a combination of walking and jogging – 2 mins walk/1-min run intervals for a total of 20 mins is a good starting point.  Once you can run continuously for 20 mins you can concentrate on building up your running time and distance.

Aim to go out 3 times a week and avoid running on consecutive days – your body needs time to rest and recover in between sessions. If you do want to exercise on your rest days, opt for a lower-impact activity such as yoga, cycling, swimming or strength training.

Good luck!

Louise Graham has been a keen runner for 15 years and is a UK Athletics licensed running group leader.  In 2009 she set up mumswhorun, a women-only running group that promotes running as an ideal activity for women.

Ask Louise about: Running Fitness, Running for Beginners, Running Event Training, Running Gear, Running For Mums, Fitness For Mums.

Got a fitness, nutrition or weight loss question? Ask it here!

Adam asked: I took up running this year to help me get fit and lose about 3 stone.  Every time I head out running I’m fine for the first 5 to 10 minutes then I get a really bad burning sensation at the bottom of my calves.  It is so bad I have to stop and walk.  I used to run regularly for 40 to 50 minutes and have never had anything like this.  I dont think its my trainers as I’ve tried different ones and still get the pain.  Any suggestions or ideas?  Thanks.

Answer…

The most common cause of this kind of injury is strain of the achilles tendon or a muscle tear.  It is unusual for this to cause a burning pain however.  This implies irritation of the nerve(s) in the area.  Sometimes, as a muscle tear heals (muscles normally heal very quickly and quite easily because they have a relatively good blood supply) the scar tissue laid down binds to local nerves preventing them from moving freely between the soft tissues of the leg.  Henceforth, prolonged exercise such as running can produce a burning pain in the legs.  Specific stretching and deep tissue massage, provided it is not too vigorous (i.e. should not aggravate your symptoms), eventually resolves the condition. 

Other alternatives are vascular dysfunctions (probably very unlikely if you have been a relatively active person, how long was your break in running?). Another possibility is a bit of wear and tear in your back restricting nerve movement into your lower limbs.  Sometimes called intermittent claudication, this form of it is usually self limiting and settles with time.  If not physiotherapy helps. 

If it is both calves producing pain simultaneously, it is more likely to be caused by something more central, i.e. the back, and that is where I would want to assess first.  If this sounds most likely to you I would suggest seeing a physiotherapist so that you can get back to your running ASAP.

Hope this helps, get back to me if you have any further questions.

Paul Cremin is a physiotherapist with over 9 years practice experience.  He has a degree in Physiotherapy, a Masters degree in Neuromusculoskeletal Physiotherapy and a degree in Sports Science.

Ask Paul about: Lower Back Pain & Sciatica, Neck & Whiplash Injuries, Accidents & Sports injuries, Pelvic Pain & Knee Pain, Injury Rehabilitation.

Got a fitness, nutrition or weight loss question? Ask it here!

Guest Blog Post: Louise from mumswhorun in Hitchin offers some great advice on how to keep up your running this Christmas…

Whether you’re a recreational runner or a serious athlete, the Festive Season is a difficult period to contend with – daylight hours are all too short, your free time is at a premium, and there are so many reasons not to put on those running shoes.  However, follow these tips to see you through the next few weeks and all need not be lost…

 *Lower your expectations: let’s face it, now is probably not the time to be setting new targets and challenges. So be realistic – do what you can when you can and don’t fret over missed sessions.

*Adapt your schedule: use this period as an opportunity to introduce new elements to your run. If you are usually a slave to your stopwatch, leave it at home and run at a pace you are comfortable with today rather than against the clock; try running up and down hills for a set period of time; try a fartlek session, where you identify random landmarks at a set point ahead and sprint to them, jogging or walking slowly in between times. Or, if you intended going out for an hour but only have a 30-minute slot, optimise your time by running at quicker pace than you usually would.

*Listen to your body:  booze, rich food , partying and late nights – any or all of these will take their toll on your body. Run too soon after drinking alcohol and chances are you will be dehydrated; run too soon after a heavy meal and chances are you will either get a bad stitch and/or stomach problems. So make sure you give your system sufficient recovery time before heading out…

 *Give your gear an overhaul: make an inventory of your running kit and ditch the old and worn – then check out your favourite retailer for potential sale bargains. In particular take time to check your shoes for any signs of wear – you just might be able to justify treating yourself to an extra Christmas present!

*Do a spot of reading: rather than sit through those endless repeats of film and TV series, pick up one of the many good books on running that are out there and enjoy the theory rather than the practice for once!

*The Great Escape (and I’m not talking about the film, even if it is repeated on TV every Christmas!): If the obligatory festive celebrations just get too much, if you can’t bear to look at another mince pie and your Great-Aunt Ada is driving you to distraction, your run can provide the perfect excuse for an early get-away: just claim you’re in training for an upcoming race and you might even win the respect of your fellow partygoers (though not necessarily their understanding…!).

*Enjoy it!  Remember, no matter how few, brief or low-intensity your session might be, you are out there doing something active and worthwhile while the vast majority of people are languishing indoors doing not much at all! For the maximum ‘feel-good factor’, go out on Christmas Eve, Boxing Day, New Year’s Eve or 2^nd January – but avoid Dec 25^th and Jan 1^st at all costs (unless you want people to feel sorry for you!). After all, if you can’t justify to yourself having a day off on these days, when on earth can you???

Happy running, happy resting – Happy Christmas!

Louise Graham has been a keen runner for 15 years and is a UK Athletics licensed running group leader.  In 2009 she set up mumswhorun, a women-only running group that promotes running as an ideal activity for women.

Ask Louise about: Running Fitness, Running for Beginners, Running Event Training, Running Gear, Running For Mums, Fitness For Mums.

In January 2010 thousands of men and women will take up running for the first time.  Thousands more will set themselves new running challenges - their first 10k, half marathon or marathon.  A select few will set themselves crazy running challenges.

Richard Kell from Letchworth is one of those people.

His mission?  To run 7 marathons in a 12 month period, covering the length and breadth of the UK – from Cheltenham to the Highlands of Scotland, from Snowdonia to Belfast, from Essex to the Isle of Man.

His motivation? To raise in excess of  £1 million by the end of 2010 in support of Help for Heroes, a charity set up to help the wounded Servicemen and women returning from Afghanistan and Iraq.

Richard’s story…

Richard is not an athlete or a sportsperson.  In fact, what makes his story so unique is that Richard isn’t even a serious runner!  He started jogging last year – in the name of keeping fit – and then decided to challenge himself and train for a Marathon.  His initial challenge of committing to run a Marathon then grew seven fold, choosing unsung marathons to raise money for our unsung heroes.

As a banker from Letchworth, Richard is also keen to prove that they’re not all bad on footballer style salaries!

I will be highlighting, that despite all the negativity surrounding banking at present, there are plenty of us who are ordinary guys on normal salaries who want to make a positive difference to our country.

Richard kicked things off by running the Letchworth 10k run dressed as a ‘city banker’ and then ran the Brentwood marathon at the end of October.  He will also be undertaking a series of military themed challenges to test his endurance and fear of heights to the limit! He will be abseiling from a military helicopter, completing elements of the commando test (including a 30 mile endurance run) and jumping out of a plane.

Why Help For Heroes?…

Help for Heroes was founded by Bryn and Emma Parry in October 2007 out of a desire to help the wounded Servicemen and women returning from Afghanistan and Iraq. As we’re hearing only too regularly, more and more are returning with life-changing injuries, so Richard is keen to do his bit to help them get better, and so can you…

Sponsor Richard -  Just Giving

Follow Richard – www.twitter.com/MidasMarathon

Guest Blog Post:  Louise from mumswhorun in Hitchin offers up some great advice for women looking to buy running gear and gadgets…

Every sport and fitness activity offers ample opportunity for retail therapy – and running is no exception!  Having the right gear is a must for any woman thinking about gettting into running. Here’s the mumswhorun guide to running essentials:

1. Running shoes. No compromises here – buy the best you can afford and get properly fitted by your nearest running store. Standard trainers just won’t give you the cushioning and support your feet and knees need.

2. Sports bra. No matter what size you are, you need proper support! Otherwise all that bouncing around will not only slow you down and cause you considerable discomfort but could also lead to sagging in later life (not a good look!).

3. Shorts/leggings/Capri pants. Nothing fancy needed, but look for Lycra for maximum comfort.

4. Technical t-shirt.Nothing wrong with a good old cotton T-shirt but they can feel damp and heavy during your run. For that extra comfort and style factor nothing beats a technical top – so-called because it is made from a super-lightweight nylon fabric with special moisture-wicking properties which keeps you dry throughout your run.

5. Waterproof/windproof jacket.Again, a well-designed run jacket not only looks good but can really make a difference to your run on a wet day. Choose a lightweight, breathable fabric and a snuggish fit to keep you dry and allow you to run freely.

6. Stopwatch/running watch. Gadget fans can really go to town here as there are watches with multiple functions – allowing you to time intervals, laps etc. – but really all you need is a watch that will time your run accurately.

7. Water bottle. Specially designed easy-grip running bottles are inexpensive and will keep you hydrated with minimum inconvenience.

8. High-visibility/reflective clothing/accessories. If you are running in the dark or bleak weather it is essential to make yourself visible. Invest in a top with fluorescent details and/or a couple of arm or ankle bands.

9. Personal alarm. Female runners especially need to be safety-conscious: apart from choosing routes carefully if out on your own, a personal alarm is a worthwhile investment. A small, lightweight, clip-on design is ideal.

10. Socks. Again, trainer/sports socks are adequate, but a proper pair of running socks will help prevent blisters, provide extra cushioning and keep your feet cool.

Are you a mum in Hitchin? Would you like to get into running, make new friends and have a great time getting fitter?!  Come along and try mumswhorun in Hitchin!

Louise – mumswhorun

Guest Blog Post: Our running expert, Louise from mumswhorun Hitchin…

One of the things I love most about running is its simplicity, its purity; look at any young child in full flight – be it in a playground, a park, even around the house – and observe their natural inclination to run. They do it without thought, without inhibition – they are simply following their instincts and in so doing displaying a zest for life that most of us adults can only wonder at.

Who can say why or when exactly most of us stop running – unless it’s for a bus, to get to the front of a queue or to get away from danger! – never to start again? The point is that once we reach adulthood to run or not to run is a conscious choice, and most of us choose not to. Slowly but surely this develops into a firmly held belief that we can’t run – it is just too hard, too punishing, too exhausting. Despite this, I am convinced that within all of us, however deeply buried, there is a potential runner.

I suspect that one of the main reasons why people are put off by running is essentially this: it is a sport requiring no essential equipment, gadgets or technical knowledge; once you get going you have only your own body (and mind) to rely on and your successes and failures are your sole responsibility. Yet, perversely, this is the very thing that most dedicated runners find so appealing!

Another thing to bear in mind is that, as with anything that requires quite a bit of effort and will-power, there will be days when you just don’t feel like going for a run: the weather might be grim, you might feel your time could be better spent elsewhere, or maybe you just feel tired. Persevere, however, and you will soon realise that the benefits of your session – however hard and however brief it might be – far outweigh the drawbacks. Experienced runners will tell you that they rarely, if ever, regret afterwards having gone out – whether it’s just the effect of the fresh air and the time out from the regular stresses and strains, who knows, who cares?! The fact is you will feel better afterwards than you did before.

Anyone who has been bitten by the running bug and has progressed to running far and often might – on a good day – make it look easy, but remember that every runner, at some stage, started out a non-runner. We all have to start somewhere. And no doubt about it, it is hard to begin with – but after the first few sessions, so long as you don’t push yourself too hard too soon, you should begin to feel the benefits both mentally and physically.

Put simply, remember this: the trials of running – getting out there in the first place, then the run itself – might be difficult to overcome, but the completion of each and every session counts as a personal triumph.

If you live in Hitchin and want to unleash the runner within you, mumswhorun can help you get started! Call 07952 789427 or email mumswhorun@talktalk.net

Louise – mumswhorun

Guest Blog Post: Our running expert, Louise from mumswhorun in Hitchin…

Do you think about going running but never get round to it?  Are you one of those people who looks at their sparkling new trainers, but can’t find the motivation to put them on get out on the road? 

Then read this Top 10 list of reasons to start running and you’ll wonder why you didn’t get started sooner!…

1. Running is a top calorie-burning exercise. Every mile you run burns roughly 100 calories and even after a 30-minute run your metabolism remains elevated for up to 2 hours!

2. Fresh air and exercise have the ultimate feel-good factor – a 20-minute light jog will lighten your mood and give you a mental and physical pick-me-up. Regular running will give your self-esteem and confidence a well-deserved boost.

3. No fancy kit or equipment is required. A good pair of running shoes is all you need to get started – once you’ve been bitten by the running bug, set yourself some short-term goals and reward yourself with a new piece of gear each time you achieve them.

4. Running is good for your health. Runners have stronger bones, lungs and reduced risk of heart disease. Running also boosts your immunity and your energy levels.

5. It doesn’t have to be fast! A popular misconception is that to run ‘properly’ you have to have a pounding heart, lungs fit to burst and a face the colour of beetroot! Running doesn’t automatically mean being constantly out of breath – slow and steady is the key to progress. A good indicator of a moderate pace is whether you can talk while running. As you build up strength your ‘talking pace’ will quicken accordingly.

6. See your local area from a different perspective. Running gives you the opportunity to explore your surroundings – both on and off-road.

7. Running can help you look younger for longer! How? By preventing the muscle and bone loss which can lead to osteoporosis. Plus, your skin will glow with an inner and outer radiance!

8. Running puts you in tune with your body – every stride brings into focus exactly how well/strong/fit you are feeling, from your head all the way down to your toes!

9. Running sets you free! When you are tired and stressed after a bad day at work or at home, dealing with the demands and strains of everyday life, there is nothing like pulling on your trainers and setting off on a run to give you a feeling of freedom. For however long you are out, it’s all about you and no one else.

10. Running is fun! Running in a group is more likely to keep you going further, faster and for longer – there’s nothing like a good natter to help the miles pass by!

Feeling inspired? Come along and join mumswhorun in Hitchin and start reaping the benefits.

Louise – mumswhorun