Breathing!

[Ktkinns]

Stupid question time! Both when trekking at altitude (hubby and I have done several above 5000m, lung-challenging!) and when running, I'm not sure what breathing pattern is best. I tend to breathe on a longer pattern (breathe in for 3, out for 3) rather than a more panting style. any tips on what's best to help me as I improve running? thank you!

[nowster Graduate10]

Maybe just breathe in a way that feels natural at the time.

I did try to do "in for four, out for four" at the start, but nowadays I don't bother trying to force any pattern.

[Instructor57 Graduate10]

Slower deeper breathing when running will help deliver more oxygen to the muscles.

I tend to breathe through nose and mouth together but don't use any particular technique.

As previous reply , however feels natural.

[Ian5K Graduate10]

It sounds good to me, Ktkinns. 🙂

I don’t agree that you should leave it to do its own thing, it’s essential to running strong. The pattern should be the same at the end of the run as in the beginning, and even going up hills!

In addition to rhythm in time with your steps, the other tips I found was holding the breath for one beat (that’s one of your three steps for you). It improves oxygen intake when the breathing begins to feel ragged.

The other is to breath out more forcibly, expelling air from the bottom of the lungs, about three successive exhales. It’s nice to shout out with it, providing you don’t scare the sheep! This relaxes the upper body which may have become tight with fatigue.

[Instructor57 Graduate10 in reply to Ian5K]

Trying to force what may at first feel like an unnatural method or technique can be counter productive causing poor posture and tentions.You will be far more effective as a runner if running relaxed and not concerned with counting.

In time it is very likely that your breathing pattern will naturally fall in line with your footfall/cadence.

For most recreational runners letting this happen naturally can be better than trying force a technique early on.

[Ian5K Graduate10]

I’ve yet to see an erratic breather who looked relaxed. 😆

It’s my opinion, I believe it’s informed. If people don’t like it, that’s their choice. 🙂

[Instructor57 Graduate10 in reply to Ian5K]

I am not disputing the technique,

I am saying

forcing it can be counter productive .

This has been an issue with many on C25K .

And nowhere in my reply did I suggest erratic breathing was relaxed .

[Ian5K Graduate10 in reply to Instructor57]

I don’t want to argue semantics under this thread. You endorsed a view I simply didn’t agree with.

Surely it’s up to Ktkinns to evaluate all our responses. 🙂

[Instructor57 Graduate10 in reply to Ian5K]

Absolutely, but please do not manipulate my words

[Ktkinns in reply to Instructor57]

understood, thanks all, all suggestions gratefully received and useful, cheers!

[Instructor57 Graduate10 in reply to Ktkinns]

You may also find this post from the C25K forum FAQ's written by IannodaTruffe usefull

healthunlocked.com/couchto5...

[Ktkinns in reply to Instructor57]

thanks, I think I may have read that early on now I think about it, and consigned to something to worry about when I could run longer than 10 mins without stopping! That's also got me thinking about heart rate; I'm very slow (37 minute 5k) but 151 average heart rate (my 90%-of-max at 55 is 148, and ranging 140-165 during the run) so I'm now wondering if I should be running faster (it's getting easier to get faster) or slower (less time at max heart rate). Lots of people alternate run and walk at Parkrun, but I prefer a more constant pace without walking - slow run, push a bit when I can and ease back when needed. always more questions!

then there's weight loss; I've lost around 10kg in around 6 months - which I hope is the combo of running + time-restricted eating (trying to eat in 8 hours each day) and the mix as I try to run while fasting which medics tell me is best for metabolism, and I find quite easy. I'm now the healthy side of the healthy-overweight boundary in the almost-pointless BMI charts, and body fat fallen. I'm an admin for widowed-young charity and know that weight loss not always a good thing, though I look and feel healthier so decided it's OK. I have low-grade irregularity (unusually frequent ventricular ectopics plus premature atrial beats) not needing medicating and it's improved since I started running routinely, so I'm taking that as a good sign. with covid all cardiac checkups are cancelled so I've no way of verifying this unfortunately.

[Instructor57 Graduate10 in reply to Ktkinns]

What a detailed response 😁 Firstly I would say 37 minutes for a 5K is not particularly slow, actually, it's about my average 5k time and also with a similar average heart rate !

Although I have to say I don't get too hung up on numbers these days.

But I guess that depends what you want from your running ?

It looks like from what you have said that you are using the basic calculation of 220 - age for your HR calculations , this of course is not a 'One size fits all' calculation .

I used to monitor my HR on nearly every run but the more I I learnt about it the less attention I payed to it .

I would suggest that using Perceived effort and running at a conversational pace is a more usefull way to regulate your HR and pace.

A conversational pace will be around 75% of your MHR.

Here's another FAQ worth reading 😁

healthunlocked.com/couchto5...

Try not to make your running too complicated.

Unless you are training to become an elite athlete .

You body is very good at knowing what it's doing, like I said with the breathing technique, it will fall into place given time .

And you would certainly know about it if you were running at max HR.

Don't loose sight of the basics and of course the basic joys of running 😁

[Ktkinns in reply to Instructor57]

thank you, really helpful. as an engineer I am pure data nerd and undoubtedly analyse every number (too much!)

[Instructor57 Graduate10 in reply to Ktkinns]

Actually, my background was also engineering then took a change of direction about 18 years ago 😁

[Ktkinns in reply to Instructor57]

got a proper job instead I hope? 😆

[Instructor57 Graduate10 in reply to Ktkinns]

That's debatable 😁

[Hidden]

I will generally let my body decide how it wants to breathe without really thinking about it unless I'm struggling. When I find myself struggling or gasping I will deliberately slow down and try and steadily regulate my breathing rate until it settles back down again.

[Jell6 Graduate10]

It's not a stupid question and clearly not something everyone agrees on!. Personally I breathe using my mouth and nose (I know this as I have both inhaled, and almost swallowed midges on a few runs!) Counting paces/ breaths for me made it way too much to concentrate on, but now I expect there has been some rhythm development.

I liken it to suddenly realising that you are no longer conscious of finding the clutch bite, gear change thing when you've been driving for a while 😊

Relax it will happen.

[Ktkinns in reply to Jell6]

reminds me of 'you can tell the happy cyclists by the flies on their teeth'!

[Hargo]

I imagine a steady waltz playing around my head and breathe with that. Helps being a musician my tempo is steady.