Running out of breath and a very high pulse rate.

Hi all,

I find it hard to breath at a constant rate and start running out of puff half way through my run. I also have a very high pulse rate at the end of my run.

My run:

15 mins at 10 kph on the treadmill Age: 26 Height: 6'3' Weight: 78 - 80 kgs

Pulse rate at the end: around 200

Usually towards the 8 minute mark of my run I am puffing big time and my eyes start shutting, I am sweating profusely and as I said before my pulse rate is very high.

Can someone advise on methods of pacing myself etc, so as to achieve an improved aerobic capacity and a lower heart rate?

Thanks

It usually takes me a good 10 minutes just to get to an even breath - to find my groove.

I'm not a doctor or 'fitness consultant'. I'm just another exerciser... Here's what I've learned:

You need to slow down and work up to this. Start slower, even walking, and try adding in shorter runs of higher intensity - as in 30 seconds. When you start getting your heartrate up too high and too short of breath, slow down (but keep going) until you've caught your breath. Work on going a little faster and monitoring your breathing and heartrate as you go so you can see where you are. Do this for longer periods than 15 minutes. 30 minutes, 3 x a week is what I've generally seen recommended as a minimum for cardiovascular health.

As you get more accustomed to your new slower pace, and to adding in the higher intensity short runs (called 'intervals', you can start upping the intervals. When you can do 30 seconds, then get back to a decent breathing within a couple minutes or so, up it to 45 seconds or even 60 seconds. Give yourself time to get your breathing and HR back down between each interval.You'll be able to increase your pace over time this way without running the risk of overdoing it.

Just my $.03 worth.

Thanks Anna, I will try that.

I found that a heart rate monitor worked for me. It allowed me to see where my heart rate was and allowed me to pace myself accordingly

Consider the possibility you're not built as a 'jogger'. I'm in the same boat, where my preferred stride is longer/faster than my cardiovascular system can maintain for any length of time. When I do run I tend to sprint/walk, but I can blade and bike for hours. If you can't get comfortable with a different stride, look at different activities that allow more fine tuning of the effort you expend.