Question on Jogging/Running?

Question

Im 15 years old and a little bit overweight. Question is how can I run continously for atleast 30 mins? Do you guys have any tips in running for me? What is the proper way to breathe while running?
and yes I do stretch and do warm-ups before running.

Answer 1

You usually have to work up to the distance, though I suppose (not meaning to be discouraging) that some people - especially those who have been active with similar physical activities can do that the first time they try.

I started running routinely at age 13 (though have alot of natural ability - always won the 600 yard run in grade school for the President's Physical Fitness Award) because I went out for track (actually wanted to play baseball, but didn't make the 7th-9th grade team as a 7th grader, so ran the mile on the track team instead and never looked back). That is what got me running as a teen and I went further and faster as I trained. I did not end up being spectacular, but it is a habit that is still with me to this day - went out for a brisk mile & a half today. I mention this so you know that though I don't break records I know quite a bit about running doing it to keep in shape for 30 years.

I suggest to do what comes natural. I.e., don't be concerned about how you breathe, because your body will take in air as you need it. Good form can help breathing by making air go in & out of the chest easier - but good form is usually what is comfortable. I also suggest to resist the temptation to sacrifice a good stride to get that 30 minutes in. If you stride naturally and at a brisk pace (though it can be comfortable rather than punishing), you won't injure yourself as you may holding back and thus putting stress in the wrong places. The body was made to run fast! So work up to 30 minutes at a good pace - it may take awhile, but you'll get there if you want it.

You'll probably start getting shin splints at some point. That is okay, but take it easy if you do then start back again. You don't want a stress fracture though. It is not good to run *too much* when the body is still developing alot - 30-60 minutes is fine.

Answer 2

do a warm up, like run for 5 min. then stretch. u first start out slow, like a 15-30 jog. If you feel tired, dont stop running or start to walk. If you feel tired, start jogging really slow. It's okay if ur jogging is slower than ur walking. This helps you build up stamina. Afterwards, stretch or you will be sore the next day. Just do this everyday for about one week, and you will be able to run 30 min continuously. I did the same thing when I first started doing cross-country.

Answer 3

you start off jogging and running and walking and don;t worry if you can't go 30 minutes..
most sure can't.
go 15 mins or 10 mins
but go. next week go 1 min longer
then add 1 min each week

soon you will be running or wlking and jogging 3 miles.
thats is the first goal.
3 miles.
then jogging 3 miles with no walking.
then running and jogging that 3 miles in about 18 mins...
when you hit that 18 minutes for 3 miles then you have made it.
you can go for 6 miles 10k
or e miles in 15 min ect.
you can really pump yourself up. when you hit 3 miles in 18 minutes cause then you got the stamina and good breathing
and legs to go on.

good luck

walk
jog
run

but at least walk and jog

Answer 4

Get a good pair of shoes. Find a running partner, someone to talk to who will help to keep you going. Don't worry about how far or how fast. Look ahead and pick a starting point. At a good brisk pace, walk to that point and when you reach it, start jogging. look ahead and pick another point. Jog to it and when you reach it, walk. Don't stop. Look ahead and pick another point, walk to it and when you get there, jog again. Keep this up. Ideally, you want to run/jog for twenty minutes non-stop. With each day that you do this, shorten the walking distance and lengthen the jog. It's been often said, breath in your nose and exhale out your mouth. I say, just keep talking with your partner while you jog. And if you get a pain in your side, put your hands on top of your head, slow your breathing and keep moving...

Answer 5

It takes time to build up cardio capacity so you can run continuously for 30 mins. I had to start walking first, then fast walk, then run/walk. I'm now running continuously for 1 hour and 20 minutes.
Breathe through your nose and out your mouth. Make sure that when you breathe, you fill up your lungs (deep breathing) and slowly exhale. You get more energy that way instead of doing shallow breaths.
I also suggest you get a heart rate monitor so you can gauge your rate of exertion and therefore run safely without killing over.

Answer 6

I get up early at head out for round 6 am..correct now it is tuff bc the snowplows/sidewalk cleaners are not out but so Í'm strolling in a foot of snow every now and then and of path it is less warm within the morning however I simply love the serenity of the arena at the moment. Most humans are supping again espresso going ''oh gawd, I have to get up'' as I'm strolling by means of.

Answer 7

for anyone starting off with cardio..it's hard at first but you will work yourself up to that 30 min mark.

people say to breathe deeply when jogging

Answer 8

i know im not a guy, but i do know how to breath right. in ur nose and out ur mouth.