Any runners out there?

Question

Any runners on here if so I have a few questions.
1.) How can I breathe better while running as of now I sound like a dog lol I've tried the in through your nose out though your mouth but it seems I get tired faster trying to do that 
2.) I can run a mile but it takes me forever and I'm trying to improve my time when I do try to speed up my run I feel like death after and get a terrible headache? Any tips on improving speed?
3.) What are some things that really helped you become a better runner?

Answer

Hi!  Are you running with a gps watch or anything to track your time/pace?
Really the only thing that will help with the breath is to keep exercising.  The more you work at your cardio endurance, it’ll get better.  Starting slow and building it up.  You can do this by having watching the time (reason why I asked about a watch).  Keep doing your mike run and watch your time and focus and doing interval training- so like for say 30 seconds do an easy tempo jog followed by 15-20 seconds of increased speed and keep alternating this.  By keeping a good speed and pushing yourself in small increments it’ll help build your strength and endurance.  Then you can slowly add on time/distance.  Your tempo can be whatever pace your currently running (ie 11 min mile or some watches go by cadence).  You could also go off your heart rate too if that helps!

Answer

I’m only 14 but I’m a sprinter and my coach has thought me a few breathing tactics the two that help me the best is durning running deep breaths not fast stalls one and once your done what your running hands behind your head it gives your lungs more room to open up so your not wheezing for air once you’ve past your limits

Answer

I’ve been running regularly for more than a year now and in the beginning I had the very same issue. I thought I’m gonna faith my lungs out after less than a mile. What helped me is FIRST listening to music while running. Chose songs that have a constant rhythm and just follow the beat as you run. It happens naturally even though it sounds complicated. SECOND and very important - try to make two steps inhale, two steps exhale. Don’t breathe fast, try breathing loud at first if you need. With this technique I manage to run more than 5 miles. It helps you keep your speed constant. Also most of that inhaling and exhaling will be shallow breaths so make sure that every 5-10 steps you take a deep breath. If you feel it’s hard to breathe start taking deep breaths more often. Also even I have a hard time with the first mile. I often have to push myself to get through it but once your body adjusts and you find a constant speed that works for you you’ll be able to go for a long time. Good luck!

Answer

So, I'm not sure where you run, but running to cadence or singing while you run will help a lot! I know most people don't have a running route where they can do that, but if you can, then go for it. Anything would work even if you're taking on the phone with someone or just singing what you're listening to. 
Getting acclimated to running takes time, so there's not really a quick trick, unfortunately. Always jog slow when you first start to warm your body up and not 'gas yourself out' by going to hard at the beginning. One thing that helped me was zoning out by consciously thinking about every muscle that's activated with every step or thinking about your stride or focus on always activating your glutes with every step. I find when I do this that I've run farther than when I'm just paying attention to running. 
Also, some tips for afterwards, the soreness can be eased by buying a cheap foam roller and using it right once you get back in from your run. Another tip, never power through shin splints. If you get them, reevaluate your shoes to see if that's what's causing them.

Answer

I agree with previous poster. The more you build up endurance the easier it’ll be to breathe. I don’t do in through the nose out through the mouth... it for some reason is way harder for me. I just breathe in and out through my nose. 
Interval training will improve your speed. Also you can try other types of cardio on your non-running days. Biking, swimming, fast-paced walking, etc. 
Good luck!

Any runners out there?

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