Stress Center Peer Support

Okay, I'm trying to get back into running again, but when I start to exercise on high, my chest gets tight and I associate high cardio exercise with not being able to breath, Anyone conquer this? Anyone have ideas on how to get past it? I want to run,go alittle ways and my chest tightens up. but then have to walk till my anxiety calms down b/c I can't breathe. Please help so I can run again!

I think you just need to ease back into it. Try running at a lower pace and only do what your body can handle. I takes for ever to get into shape, but it takes very little time to get out of it. Slowly, you'll get back into better shape and it will become easier. Remember that your body will regulate your breathing on it's own, so don't panic. Good luck and i hope this helped.

Bill

Have you looked into Chi Running? It is a running style that has less impact on joints, less prone to injury and most important doesn't tire you out as much.

http://www.chirunning.com/shop/home.php

Hi Alaskan Amber-

I just have about finished with a physical therapist who specializes in running injuries. Not saying you have an injury, but her manta to me is start slow. I had to get my core working for me, so my quads didn't do so much work. I didn't know it, but I was pulling myself along by my hip flexors. So, I strengthened my midsection and strengthened my hamstrings. I tell you-- I just feel like I'm floating along. The running is so much easier when my butt and hammies do the work.

I also found a great book called Running Well by Sam Murphy and Sarah Connors. They talk about how to get your body ready to run by warming up your joints, how to warm your muscles and how to make your body efficient in it's movements. Also-- start with the walk/run. At first, the walk part will be bigger and gradually the run part will be bigger. When I started again after the PT shut me down for a bit, I was running 30 sec, walk 1 minute. Then run 1 minute, walk 1 minute. Then run 2 minutes, then 4 minutes, then all of a sudden yesterday I went almost 7 miles! And when I walked for a part of a block, I didn't beat myself up. I took joy in the fact that I was able to go.

Do you wear a heart rate monitor? I work out almost everyday and use it all the time. When I started being a faithful gym rat about 5.5 years ago, I freaked out when my trainer said to get my heart rate to 120 bpm. I thought for sure I would just die. But.. I didn't. As I worked out, I got the endorphin high and that good feeling cancelled out any bad feelings or fear. At my gym, you can get tested to let you know your personal heart rate training zones. They are different for everyone based on how you use oxygen, etc. Today, I was at a spinning class (indoor biking) and my heart was humming along at 155-173bpm for a whole hour. As you exercise, you are training your body to have a periodically higher heart rate than resting rate, and making your heart stronger and each beat more efficient for pumping blood. You will not be as reactive to adrenaline squirts because it will take more and more adrenaline to reach your thresh-hold. And with your StressCenter.com training, you are learning how to not squirt the adrenaline when you get a negative thought.

I encourage you to keep on exercising. Maybe running is too much for your body and mind right now. Start with something a bit more low key like an elliptical or a stationary bike. At least those things are in 1 place and when you want to quit you just hop off. Not like running, where you are away from your starting point and then have to get home.

I wish you well. I'm new to running- hence the name-- but I feel like a little kid/new woman filled with joy. It's amazing. My anxiety is gone and so is PMS. And it's easier to be a mom to 4 boys when your heart is happy inside.

Godspeed AlaskanAmber.

Chi running? I have done Tai Chi never know about chi running.... Awesome!!

Newrunner had great advice. I have only a few things to add.

First, make sure that you haven't developed asthma. Asthma can be exercised induced and would certainly explain chest tightness. Cold air this time of year can also be a factor. It's also something that you can develop later in life so it may be something new. I don't want to freak you out, but it's something to consider.

Second, I also had a period I went through where I felt that my breathing was all out of sync while running. What was happening is that I was getting nervous and so I started to alter my breathing to a slower pace as I would in a typical situation when I have anxiety. The problem is that when you are running or doing any other high intensity exercise, you need to be breathing faster since your body needs the extra oxygen. What worked for me was to ignore my breathing, let my body take over, and let a natural breathing pattern develop with your stride. Right now, I find that I make a complete breathing cycle (in and out) every four or six steps depending on how hard I'm running. I'm sure you'll find what works for you, just let it come naturally and don't force it.

Hope this helps,
Jamie

Thank you Searunner and New runner for your advice, there were a few points you both made that were "light bulb" moments for me! thank you very much, I appreciate everyone who responded, I feel as though I have another avenue to try. And isn't that whas MWS program is all about? Finding a new way to solve an old problem? Thanks again!

Just thought to mention that Chi running is all about leading with the core, and not with the legs. It actually mimics a natural run and that of some of the great Nigerian runners. It is supposed to be a more natural way to run, instead of a forced one.

Here are some You Tube videos that explain the basics of chi running.

http://www.youtube.com/results...ng&search_type=&aq=f

Hi AlaskanAmber-

Have you tried it again?

Just wondering how it's going.

So my chest tightness got better for a long time, now i'm back to tight chest again, feeling like I can't breathe deep, as if there's a ceiling in my chest. Now when I exercise I almost anticipate tightness and wallah! Tightness. who knew.

grrr It's soo frustrating, my head knows it's anxiety driven, so why can't I just get past this crap. I just want to exercise and push myself, so why is my chest revolting against me. Doesn't it know exercise is a de-stressor?

just need to vent.
Anyone else? Encouragment or venting?

Peace and prayers to us all
Amber