breathing technique

Question
QUESTION: hows it going joe?

i have been training for 5k's for the past few months and i am trying to improve on my 25m 9s time. with my shape, age (23) and athelicism i should be in the 20 range.

i think the big issues are strecthing, breathing, and diet.

my routine is a 5k and then a 2 mile session of 15s sprints, with 45s walks. is the latter decent for weight loss?

my diet is based on not putting in too many of the bad stuff, which includes the carbs necessary for good running, or do i have it wrong?

my breathing technique is anything but, and i know that its not my health and my lung capacity is great, how should i handle this?

also the sides of my shins have been hurting a lot recently, i thought that it may be the tons of hills in my route, but i just realized that it might be my shoes (doctor shoals gellin') if so, what are some good shoes?

thanks for your time and i hope to hear from you soon.

ANSWER: Hi Richard
You mention weight loss.What is your height weigh?How many days a week are you training?How many days can you train?Just ice your shins after your workouts.shoes such as nike,assics,new balance,additas,mizuno,soccony would all be fine.Get me the answers to my questions and then i can evaluate your situation with a little more clarity Richard.

All the best

John


---------- FOLLOW-UP ----------

QUESTION: i'm 6'2 and 190-200 lbs ( the 2 weights the same doctors equiptment gave me over a 1 month period). mostly muscle but with a little pudge developing (beer)

i try to jog at least a 5K everyday or 4 times a week @ about 28 mins each, and once a week i try to beat my time. furthermore, if my shins and back aren't hurting i'll do a 2 mile session of 15s sprints with 45s walks each time. i run on the weekends if i didn't drink alchohol the day before.  

Answer
Hi Richard
The two missing ingredients to drop your time is one longer run of one hour easy to moderate.Number two is you need longer intervals of 400 meters,800 meters,1600 meters.The sprints are doing nothing for you.So here it is Richard.
1 day go 1hour
1 day of intervals 400,800,1600
2 days of 5k or more
Gradually work up on your interval repeats and just do time trial once a month for the 5k.Last be very patience this will work.There is many ways you can run your intervals with the number of reps and different rest periods in between.Just play around and make it fun.Any other questions just get in touch Richard.

All the best

John