Panicking when I exercise

[JessicaB]

Just curious of what real runners/joggers think about my situation: I love the feeling when I first start jogging but can barely do a few yards without freaking out

 

 

I've read many times that you have to just keep going and slowly you will start improving, but I can't, after about 100 yards I feel like my chest is going to explode and my head and throat hurt and I try to focus on some kind of image like being chased to make myself keep jogging, or turn the music up real loud but after no more than a minute I can't even focus on that anymore or breathe and get so anxious, anyway the anxiety and pain becomes overwhelming like I'm going to have a heart attack and its a huge relief when I stop running and start walking again. All of this to jog to the end of the street corner. And I'm not even close to breaking a sweat.

 

Is this normal?

Am I just really out of shape, or is it supposed to feel different?

 

I read these runner's comments like pushing yourself to the limit to break through your plateu but I'm just so afraid if I keep running after one or two minutes of this intense panicky and pained feeling, well I don't know what I'm afraid of. I guess I'm like, OMG isn't this the limit??

 

My family are all fat people. My mom from the time I was little always discouraged us from exercising, said she hated it and hated getting her hair messed up and hated people looking at her. She said I was crazy to be jogging at all. When I used to do a little bit of jogging as a teen she would slowly follow behind me in her car to stop the neighbors from kidnapping and raping me off the street (a very safe suburban neighborhood I might add), and always making comments about flab bouncing around. Finally I was so self conscious, even to this day I only jog at night. I can't stand having other people around me when I am exercising. I am the only non-overweight person in my family.

 

And I have measured how far I've gone and tried to keep doing a little more and a little more each time, but its like there is an invisible wall, or some kind of command that I can only do this much and no more. Like a voice in my head that says 'stop, you'd better stop now, you've gone too far already, you've done too much stop running, stop you're already gone too far' Apart from being anemic I don't have any other medical disorder and I'm not fat.

[Trimmer]

I know you say you don't have a medical disorder, but have you seen a doctor about this, specifically, to see if there might be an underlying cardiovascular issue or something else? Could it be that some physical issue is unduly stressing your body and then that transitions understandably into the feelings of anxiety and panic?

 

Seems like you want to rule that out first, especially before pushing yourself. Honestly, completely, and openly describe your symptoms and feelings to a doctor so he/she can evaluate whether something physical might be going on.

 

At least then, if the answer to the physical question turns out to be "no problem there", you have segmented the issue more certainly into one of the mind...

[Enema]

I've never experienced the anxiety you're talking about and don't think it's merely the normal physical strain of running.

 

The runners plateau is nothing like that either. It's used to describe an experienced runner trying to make new pb's, not someone running a few yards.

 

How long have you been running?

Is the distance you can run before freaking out improving?

[wuggle]

Jessica, I really am no expert (in running or head stuff) , but in my opinion the symptoms you are describing are not really physical but psychological.

 

Sure when you start running it hurts a bit (I do a bit of running myself and know that your chest hurts a bit especially when you first start) but I think what may be going on with you is in your head, related to the way you are different from the rest of your family, scared of offending an over protective mother etc . Maybe you are having these panick attacks and anxiety because you don't want to be different for fear of them not liking you any more ?? IMO you might need to stop worrying too much about what other members of your family may think about you being healthy, it really wouldn't be good to be fat and lazy just so your family can relate to you. Go for it , work through the pain, if they are jealous of you that is their issue not yours.

[Meaplus3]

For the most part I agree with wuggle here. But, if this is a new onset of pain and anxeity then a physical cause should be ruled out first. See your doctor and go from there. Best wishes.

 

Mea:)

[Trimmer]

Sure when you start running it hurts a bit (I do a bit of running myself and know that your chest hurts a bit especially when you first start) but I think what may be going on with you is in your head, related to the way you are different from the rest of your family, scared of offending an over protective mother etc . Maybe you are having these panick attacks and anxiety because you don't want to be different for fear of them not liking you any more ?? IMO you might need to stop worrying too much about what other members of your family may think about you being healthy, it really wouldn't be good to be fat and lazy just so your family can relate to you. Go for it , work through the pain, if they are jealous of you that is their issue not yours.

Valid possibilities, but "working through the pain" is appropriate only if you are confident that the "pain" is normal for the exercise you are doing and the shape you are in. "Working through" uninvestigated symptomatic pain or unusual stress could have dire consequences. Rule that out first.

[Jilly Bean]

If you do not have anxiety disorder, or, a medical issue, then I would say your problem is improper breathing.

[norajane]

Like a voice in my head that says 'stop, you'd better stop now, you've gone too far already, you've done too much stop running, stop you're already gone too far'

 

Might that be your mother's voice in your head?

 

 

I agree that it sounds like improper breathing, plus a big dose of psychological, especially since you will only jog when no one can see you.

 

Do you have these issues when you do other exercise, like biking? If not, then stick to those so you don't give yourself such a panic attack.

 

If you haven't tried anything else, you might want to go ahead and do so. Maybe if it's not associated with your teen years and jogging with mom following you, you won't feel so panicked. Jogging isn't the only exercise, and it's not even the best for you. Hard on the knees. Try other stuff and you might find that you like it a lot better, like biking or weight lifting, tennis or swimming.

[EddieN]

It's called getting discipline. I don't mean that in a condescending way, but that really is what exercising is about - doing things that DON'T feel comfortable over and over so they WILL eventually feel comfortable.

 

You'll know when your body truly can't take it when you either black out, throw up, or something inside you explodes.

 

Your body can take a lot more than you think. Just remember that.

[whichwayisup]

You mentioned you're anemic..What are you doing about that? Getting B12 or Iron shots?

 

If you're scared to run for a long time, I suggest you go to a gym and do your workout there on a treadmill, that way people are around you..You can even have one of the trainers there, to help you along. Just explain your situation to them..

 

Do you ever feel anxious or panicky any other time than jogging/running?

[aloneanddepressed]

This sounds like you are having panic attacks/bad anxiety, or you are just in very bad shape OR you have some cardiovascular issue. what else could it be.

 

Just curious of what real runners/joggers think about my situation: I love the feeling when I first start jogging but can barely do a few yards without freaking out

 

 

I've read many times that you have to just keep going and slowly you will start improving, but I can't, after about 100 yards I feel like my chest is going to explode and my head and throat hurt and I try to focus on some kind of image like being chased to make myself keep jogging, or turn the music up real loud but after no more than a minute I can't even focus on that anymore or breathe and get so anxious, anyway the anxiety and pain becomes overwhelming like I'm going to have a heart attack and its a huge relief when I stop running and start walking again. All of this to jog to the end of the street corner. And I'm not even close to breaking a sweat.

 

Is this normal?

Am I just really out of shape, or is it supposed to feel different?

 

I read these runner's comments like pushing yourself to the limit to break through your plateu but I'm just so afraid if I keep running after one or two minutes of this intense panicky and pained feeling, well I don't know what I'm afraid of. I guess I'm like, OMG isn't this the limit??

 

My family are all fat people. My mom from the time I was little always discouraged us from exercising, said she hated it and hated getting her hair messed up and hated people looking at her. She said I was crazy to be jogging at all. When I used to do a little bit of jogging as a teen she would slowly follow behind me in her car to stop the neighbors from kidnapping and raping me off the street (a very safe suburban neighborhood I might add), and always making comments about flab bouncing around. Finally I was so self conscious, even to this day I only jog at night. I can't stand having other people around me when I am exercising. I am the only non-overweight person in my family.

 

And I have measured how far I've gone and tried to keep doing a little more and a little more each time, but its like there is an invisible wall, or some kind of command that I can only do this much and no more. Like a voice in my head that says 'stop, you'd better stop now, you've gone too far already, you've done too much stop running, stop you're already gone too far' Apart from being anemic I don't have any other medical disorder and I'm not fat.

[siriusmatt]

If you're new to cardiovascular exercise, you could easily be pushing yourself harder than you ought to be. Do you know what your target heart rate should be?

[sb129]

Have you considered getting a personal trainer to tailor a programme specifically for your needs/ physical fitness level?

[JessicaB]

Thank you all for your wonderful responses! You have all given me many useful perspectives on this

 

Enema wrote:

The runners plateau is nothing like that either. It's used to describe an experienced runner trying to make new pb's, not someone running a few yards.

How long have you been running?

Is the distance you can run before freaking out improving?

I had a suspicion I'm not hitting a normal runners plateau because I don't improve. I've been running for years like this (if you call it running, I can hear the real runners snorting already) In high school I was the 5 ft. 120 lb girl walking with the 200 lb big girls while everyone else ran the track. Sometimes I would start running with the pack but would get all self-conscious a minute or two later as soon as I realized I had to stop and everyone else was just warming up. Then I felt even worse. I remember wishing I was fatter so at least I would have an excuse to be walking the track with the other fat kids.

 

 

EddieN wrote:

It's called getting discipline. I don't mean that in a condescending way, but that really is what exercising is about - doing things that DON'T feel comfortable over and over so they WILL eventually feel comfortable.

 

You'll know when your body truly can't take it when you either black out, throw up, or something inside you explodes.

 

Your body can take a lot more than you think. Just remember that.

LOL I tell myself this all the time! Because I used to be on the swim team so I know what it is to see yourself improve with hard work. I'm not overweight, I don't have arthritis or diabetes that prevents me from running like everyone else. I hate being slow and weak, what's worse is the lack of any improvement despite the effort. I even did this experiment where I decided beforehand I wouldn't stop running until I actually did fall over or threw up. But the same thing happened, its like as soon as my breathing picks up I start feeling like I'm drowning and like I'm going to suffocate and no matter how deep I breathe its as if I'm drowning and my body starts to panic. Its a lot like that feeling when somone holds you under the water and you have to fight them to get to the surface and you don't know if you're going to make it in time. I think I did run a little further that time but it was intensely stressful and horrible.

 

 

JillyBean said:

If you do not have anxiety disorder, or, a medical issue, then I would say your problem is improper breathing.

I never thought about it. How is one supposed to breathe when you run? That is really interesting actually- I definitely have bad running posture, I'm so self conscious in case anyone is watching I try to keep my back straight and not breathe like I'm dying. Then I start breathing real deep and slow but it doesn't help it only makes the drowning feeling worse.

 

Siriusmatt said:

Do you know what your target heart rate should be?

No, I've never attempted anything that distracting while running. will find out, you've made me curious

 

 

Well, thank you all

It feels like every time I start jogging I only have a limited amount of oxygen reserves and once it runs out I can't go further. That is why I do little streches at a time then have to walk. If that's due to bad breathing or panic attacks or disease or laziness I'm not sure. I'm thinking of making an appointment for stress test, the kind where they put you on a treadmill while watching your vital signs. If you have any breathing tips I'd really appreciate trying a new approach. Maybe that was the problem all along, I hope so

[Thaddeus]

You should be able to carry on a normal conversation while running, you shouldn't be so out of breath. I think that you're just pushing yourself too hard in the early stages of a run (very common with novice runners, I did this too when I first started running).

 

If you run with a friend - always a good idea - just maintain a conversation with them. And remember, there's no law that says you can't stop and walk for a bit. Marathon runners often train starting with what they call 10 and 1s - that is, run for 10 minutes, walk for 1, run for another 10, walk for 1, and so forth.

 

You may also consider getting one of those heart and breathing monitors that runners strap around their chest. It feeds your pulse and respiration rate into a thing that you wear on your wrist that looks like a watch. A quick glance can tell you if you're pushing too hard, or need to pick up the pace a bit. They're not expensive, maybe $100.

[JohnnyBlaze]

If you run with a friend - always a good idea - just maintain a conversation with them. And remember, there's no law that says you can't stop and walk for a bit. Marathon runners often train starting with what they call 10 and 1s - that is, run for 10 minutes, walk for 1, run for another 10, walk for 1, and so forth.

The alternate is to find one of those running stores like the Running Room (no, I don't profit from them in any way) who offer Learn to Run classes. My mom took that a few years ago, and although she'll never win a race, she has gone from "run? Me? Seriously?" to doing 5k a day, every day. It's a work-up to what Thaddeus said. What you do is, the first day, you run a minute, walk a minute, run a minute, walk a minute. It'll take you forever to finish 5k, but have no fear. A few days of that, and then you move up to two minutes of running and a minute of walking. You keep working up like this until you're doing 10:1 (or whatever ratio you ultimately want to work to). It'll build you up to the level you want without forcing you to start in 5th gear.

 

The reason I recommend one of the classes is because the people who run it (no pun intended) are usually runners who've come up through the ranks and remember what it's like to start at the beginning. Plus, all of the other people in the group are at the same level you are, so you're not going to have anyone getting any crazy notions like sprinting the last two kilometers straight.

[Ariadne]

Sounds like you are just tired.

 

When you feel like you are about to die, just walk.

 

Little by little you'll run longer distances.

[norajane]

I used to be on the swim team

 

I definitely have bad running posture, I'm so self conscious in case anyone is watching

 

I'm thinking of making an appointment for stress test, the kind where they put you on a treadmill while watching your vital signs.

 

So you're not self-conscious while swimming, but you are while running? How will you deal with being watched while taking a stress test?

 

I think this is psychological, more than physical.

 

Why do you care so much about running? Why not try other options for getting fit? Why put yourself through this when you can do so many other things that are actually better for you than running?

[NoIDidn't]

Sounds like you might have a breathing issue, like asthma.

 

I used to panic like that when I was running too, but forced myself to push through it.

 

Have you ever had an asthma attack or bronchitis?

[josie54]

I love two of the ideas posted here. From your description, it seems like much of your anxiety stems from your fear that people are disapproving of how you look and what you're doing.

 

What if you had external pressures coming from the other side? (Externally rather than internally?) Someone there who was telling you, "You can do it! You look great! Keep pushing!" Would that make any difference? Two people here have suggested getting a personal trainer and/or taking a running class. I think those are great ideas--especially the trainer (a running class might be too much exposure for you all at once).

 

A personal trainer sending you positive messages while you run may be enough for you to distract yourself from your self-limiting inner voice and your worry about what's happening around you. Instead, you could listen to your trainer's voice for a change, someone who'll tell you what is true and possible about what you can really do.

[Eclypse]

I know what you are feeling. I go through it every time I start running about 30secs to a minute into it. The breathing is definitely an issue. You need to find a good rhythm. I know I certainly can never get it right away. I'm huffing and wheezing really soon. I just push through the pain though until I find that rhythm. Once you have that you are set. I can run for a very very long time before getting tired once I get it. It seems all that earlier feeling crap just goes away magically.

 

Self motivation helps too. I talk aloud to myself while running. I never have music playing. Once it starts getting painful, and i know I still have a kilometre or more to go, I start saying stuff like "Come on, take the pain! Take it!" to myself. As nasty as it may sound to say, it actually does help, and I can achieve to a PB.

 

Hope these can help

[FleshNBones]

Well, thank you all

It feels like every time I start jogging I only have a limited amount of oxygen reserves and once it runs out I can't go further. That is why I do little streches at a time then have to walk. If that's due to bad breathing or panic attacks or disease or laziness I'm not sure. I'm thinking of making an appointment for stress test, the kind where they put you on a treadmill while watching your vital signs. If you have any breathing tips I'd really appreciate trying a new approach. Maybe that was the problem all along, I hope so

It almost sounds like exercise induced asthma.

 

How long have you been running?

[aboynamedmike]

I actually just went to a cardiologist and got a bunch of tests done(blood work/echo-cardiogram/stress test) because I had gone running and had an extremely pounding heart, even a little sharp pain.

 

Idk the results yet, but I'm pretty in shape. 5'10", 155 lbs, athletic history, toned body, and this is the first time I've had this happen. I'll let u know tho, i get my results fri!