Breathing!!

[Hatetoloverun]

I am consistently doing 3 runs per week but my breathing seems to make me tired. I run well for like 2.5 kms and then my breathing goes downhill which leads to my legs getting tired! How do I improve this? I really want to enjoy my run but I struggle with pace because of my breathing and panting!! Please help!

[Dexy5 Graduate10]

Hello Hatetoloverun. It sounds like you might be trying to run faster than your heart can cope with at the moment. Try slowing it down a bit and you might notice the difference (speaking from my experience)

I also found it hard running against the wind but as you continue running your heart gets better at pumping air around at the speed you want.

[Hatetoloverun Graduate10 in reply to Dexy5]

Thank you Dexy, will try slowing it down more. My friends keep telling me I am breathing only through the mouth, And I get tired. If I try the 2 in 2 out I focus on it so much that I feel I am running out of breath sooner!

[Dexy5 Graduate10 in reply to Hatetoloverun]

Yes I think many of us have had problems trying to breathe only through the nose, or trying to maintain certain timings. I’m not sure I do any of that.

[ju-ju- Graduate10]

Do you get anxious? are you asthmatic? Do you slow your pace down?

[Hatetoloverun Graduate10 in reply to ju-ju-]

Hi Ju-ju well I am trying to like running, so everytime I am trying to get out I am thinking about it, but I am not sure if that falls in the anxious category. I just don’t know what is the right way of breathing while running?

[ju-ju- Graduate10]

And well done on your consistency. I think this is the most difficult thing that most folk struggle with....

[Hatetoloverun Graduate10 in reply to ju-ju-]

Thank you, trying to grow my stamina as suggested by all the wonderful folks here 😀

[Sadie-runs Graduate10]

I must admit, I have never employed any special breathing technique when I run - I just breathe! But, if at any point my breathing gets laboured to the point I feel I need to stop, I just slow it right down and try to keep the breath even and easy for a while. I always breathe through my mouth. It does take a while for your lungs to adjust - I struggled quite a lot when I first started running. It has taken a while, but lung capacity does improve over time. Don’t fret about pace - just get your breathing to a comfortable level by running slow, and maybe when that feels good try some intervals. 👍

[Hatetoloverun Graduate10 in reply to Sadie-runs]

Thank you so much for the above! Guess I need to take it really slow and not worry about how I am breathing? Will try to focus less on that. Thanks again x

[Sadie-runs Graduate10 in reply to Hatetoloverun]

Oh yes, worrying about it/focusing on it can be counterproductive I think! You also have to get used to being a little out of breath - I used to panic about that, but if you keep it slow and even (and try not to focus on it) you will be fine. Running slow builds stamina and that just takes time. 😊

[Tasha99 Graduate10]

Slow down

[Hatetoloverun Graduate10 in reply to Tasha99]

Thank you Tasha! Will do

[Jell6 Graduate10]

Slow down, don't worry about counting the breaths. I still breathe through my mouth ( you get more intake that way )

[Hatetoloverun Graduate10 in reply to Jell6]

Thank you x

[Hidden]

Slow down!

[Hatetoloverun Graduate10 in reply to Hidden]

Will do