Runners/Joggers!

So, I've recently started running as a last attempt to solve my 'problem':

See, I do a very intensive Martial art (Jitsu) and our gradings are hardcore (think 5 hours in a room fighting a bunch of people). The last exercise of our gradings is called a V. It's basically a line up of people in two column forming a V who attack you one after the other with weapons, punches, kicks etc. The higher the grade the faster and harder the attacks will be. I've been okay in the past but my latest grading was awful and I couldn't do this exercise for more than 15 seconds without being completely out of breath to the point where I can't even move.


After this I tried to get diagnosed as having exercise induced asthma (which although I'm not extremely fit might very well be the main problem) but the health system in the UK won't treat you unless you're dying and the doctor politely told me to fuck off. I'll have to wait to go see someone else and get another opinion on that.

Anyhow my differal at the grading means I have to go for it again in June (with the added element of extremeheat in the room) and I've been trying to find ways to improve my breathing. My instructors have told me to run which I've been doing for the past couple of weeks (roughly for 15 minutes everytime: I physically can't do any longer) despite the fact that I've always hated running and get stitches all the time. It doesn't help that I partially tore my achilles last year either but the pain from that is disappearing.

So basically I'm asking for tips from those of you who run/jog on how I can improve my breathing through it and generally make running a better experience? How often do I need to run for it to do any good?

For the moment I've got:
-adequate clothing and shoes
-a good location to run (park near my house)
-music to take along


Thank you!

breathing technique for running:
breathe with your steps.
the ratio is 2:3. Two steps (ie. right leg, left leg) breathe in and three steps (right, left, right leg) breathing out.
It is important for the the ratio to be odd (2+3=5). It has something with putting stress on the same joints repeatedly.
the bonus with the extra exhalation is that you should have less trapped air in your lungs and should therefore decrease your side stitches.

yes this method takes practice. but it becomes second nature and it can be relaxing to think about the rhythm of your breathing while running.

oh yeah how often...

Umm. For what your trying to get out of it. At least 3-4 times per week. Maybe more if your knees and ankles don't give you heck. One day should be a longer run than the rest. Always take the day after the long run day off.

If you get achy you could take some ibprophen (if your one who is okay with taking pills).

wow. that sounds like it'd be hard. but i'm going to try it.

This worked really well for me... I managed to work my way up to running a marathon this way.

I have asthma and it's so fucking annoying. One thing that I have found that works well for me when I swim, jog or run- make sure that you are exhaling. A lot of times we get so caught up in breathing in that we forget to really breathe out.

In marching band, (I feel really lame starting a sentance that way,) we have to run with our mouthpieces. We breath in for 2, then buzz for 5, in for 2, out for 7, etc etc. No fun.

Ah thanks for all this good advice guys!

I don't think you need to have a particularly regimented schedule, you just need to pay attention to your body. Start by not running at all. Go on long (2-3) mile walks for a couple of weeks, then start jogging slowly. If you get a stitch, slow down (walk if you need to) and concentrate on breathing more slowly. If you just can't stand it anymore, go ahead, walk and gasp for a bit. If you have willpower and body awareness, you can tell the difference between when you need to rest and when you're just being a sissy. Eventually you'll be able to work up to running your whole route.

Be CAREFUL with your leg joints, too. Seeing as you do martial arts regularly, you probably have strong knees and ankles, but even if you feel, cardiovascularly, ready to run more than a few miles every other day, increase the distance you run very gradually.

Furthermore, I do NOT recommend listening to music on headphones while you run, especially in the city. In my opinion, it makes you too unaware of your surroundings when you're around traffic and strangers.

Finally, good luck. I used to absolutely hate every single grueling, miserable stride of running as an exercise, but in the past couple of years it has really helped me in the fight against age and dumpiness, and I like it a lot now.

I used to run about twice a week for 25mins a go. That seemed plenty to at least knock what I had into good condition.

My own tips are -
Don't worry about speed at all, as long you don't stop, even the slowest run is good exercise.
Never even think of running on a joint which you have a worry about, rest it.
Parks are best at dawn, you might get to see rabbits and the like

Wow, hadn't thought about that!

in through the nose, out through the mouth...when i run (i work way too much now to even feel motivated enough) i usually run every other day and lift the other days. when i'm just getting back into the swing of things i'll usually run 3-5 miles a shot, and work my way up to 10-15 miles (about once a week).