Hey all. After a few months off from running, I got back to it yesterday. I must have done well through the winter on my stationary bike, because after that 3 month hiatus I actually shaved a full minute off of my best 5K time. Anyway, my question is this:

It was quite cool when I ran yesterday (2 celcius), and my lungs must no longer be used to sucking up so much wind because I was coughing for at least an hour after my run. My body aside from that felt great. The run was well-paced and I felt strong. Is there anything to consider when I go do my run today? Take shorter breaths? Go slower? Longer breaths? Anything?

Also, I build up a lot of saliva...is it best to spit it out? Or swallow? K, that sounds like a truth or dare question! hahahah... anyway, what's best?

Thanks for the time all...

Cheers,
MIKE

Hey all. After a few months off from running, I got back to it yesterday. I must have done well through the winter on my stationary bike, because after that 3 month hiatus I actually shaved a full minute off of my best 5K time. Anyway, my question is this:

It was quite cool when I ran yesterday (2 celcius), and my lungs must no longer be used to sucking up so much wind because I was coughing for at least an hour after my run. My body aside from that felt great. The run was well-paced and I felt strong. Is there anything to consider when I go do my run today? Take shorter breaths? Go slower? Longer breaths? Anything?

Also, I build up a lot of saliva...is it best to spit it out? Or swallow? K, that sounds like a truth or dare question! hahahah... anyway, what's best?

Thanks for the time all...

Cheers,
MIKE


If you just got back into it, then slowly ease back into it, don't try to do it too fast. I would say run at an easy pace (conversation pace) for the first few days. In fact most of your runs should be at this pace. It's not a bad idea to have 1 or 2 days/week dedicated to speed work/plyometrics(if you're training seriously). However if you are a casual runner, then easy runs should do the job.

Just got back from my run and bettered yesterday's time by 2 seconds. nothing too great, but I'll take it!

One thing I didn't consider is that yesterday I wore wind breaker pants, while today I wore sweat pants, which are heavier, and keep in the moisture. How important is it with spring approaching, that I invest in good running apparel? Will cotton shirts cut it? I'm not trying to win a marathon or anything, but I want to put at least 20 kms in a week. What would you suggest? Help me be properly clothed! hahaha...
cheers, and thanks!

Just got back from my run and bettered yesterday's time by 2 seconds. nothing too great, but I'll take it!

One thing I didn't consider is that yesterday I wore wind breaker pants, while today I wore sweat pants, which are heavier, and keep in the moisture. How important is it with spring approaching, that I invest in good running apparel? Will cotton shirts cut it? I'm not trying to win a marathon or anything, but I want to put at least 20 kms in a week. What would you suggest? Help me be properly clothed! hahaha...
cheers, and thanks!

Go to your local running room and stock up for spring/summer. You'd be amazed at how much more comfortable you'll be on your run with proper running apparel. I used to run outside in -30 degree weather while marathon training 2 years ago with cotton sweaters and sweatpants. Then I went to the running room (a retail store all accross ontario) and spent 200$ on running apparel. It was probably the best purchase I'd made in a while. Check em out. www.runningroom.com

You may have been coughing from diaphragm spasm caused by the cool air and shorter breaths. I'd recommend taking deep breaths for a few minutes (during stretches) outside before your run. Try and keep filling your lower lungs while you run, too, it'll help against side stitches.

I say spit. You'll only be foaming at the mouth while you get back into it and you're not going on long distance runs.

I'm with Chang all the way on running apparel. The stuff that's around now is incredible and I'm always jacked up when a cardio session comes along and I find out I don't have any of my running-specific gear washed.

I don't think I'll ever wear cotton while running again. It messes with your ability to regulate your own temperature, bunches up, and gets stupidly heavy when soaked with sweat. The new lycra blends out now rock.

M@

I was SO stoked that they gave out REAL "technical" shirts at this past weekend's 5k, instead of the typical cotton t-shirts. People just don't understand why it's NOT good to run in the cotton shirts they give you at most races.

I run outside in all kinds of weather, and depending on the conditions at this time you year, layer as follows:

1) Base layer: snug fitting, sweat wicking fabric (tights or shorts and long or short sleeve top)
2) Mid layer: loose fitting, insulating fabric (fleece pants and zip-neck top)
3) Top layer: relaxed fitting, weather-resistant (wind and/or rain) fabric (nylon running pants and jacket

Oh yeah... fleece gloves if necessary, either a baclava (headband) or baseball-type cap, and either ankle socks or crew socks. And combat boots. Wait, no... just kidding about the combat boots.