W4 day1 about to start this today.

[Ade31]

When I started the C25K plan back in January I never thought I would get this far, but with every week that passes my determination just keeps on getting stronger. The only problem I'm encountering is my breathing. How can I regulate this as I feel as if I'm forgetting to breathe then all of a sudden I start panting. Any help and advise would be greatly appreciated.

[notbad Graduate]

Relaxing is the key, slow & steady, it can be tricky at the beginning but once you crack it it's automatic. The podcast suggests in through the nose and out the mouth, but some people find that complicates it.

[thinlizzyIwish123 Graduate]

I just kind of take deep gasps of air in through the mouth out from the nose when I can in between the panting. That seems to help a lot. Especially when I'm running up a hill. It seems to help when I'm starting to struggle a little.

[RubySlippers Graduate]

I asked a friend who is a P.E. Teacher about this as I was struggling too. I'm a couple of runs behind you though. She suggested focusing on the breathing out to get the lungs empty of the old used air. I found this works for me as I tend to get less panicky about getting enough new air in and the slower steadier breathing out helps me feel more relaxed.

[aliboo70]

I am finding my breathing improving each week, am trying to follow Laura's advice on taking deep breaths in through nose out through throat, it takes a bit of concentration to try and get into a regular rhythm but it does make things easier(for me anyway), but everyone is different. I always find the first section of running after the warm up run is the hardest to regulate my breathing. Good luck and keep on going, sure this determined attitude is getting us through, and this forum makes me feel like i'm in a new special club!

[misswobble Graduate]

I think just doing what comes naturally and not worrying about it. I can't breathe through my nose as I just can't get enough air in that way. Most people can't apparently so don't worry about it.

[Scarlett_K Graduate]

I breathe in for 3 steps and out for 2, as suggested on a runners world (I think) article and it's served me well since I started doing it at week 3. It means you breathe in on different feet each time, reducing risk of injury, and keeps you breathing regularly. It's difficult to learn if you like listening to music whilst you're running though! I breathe through my nose and mouth at the same time. I tried breathing in through my nose for a bit but it was cold and horrible!

[Pollynorris Graduate]

I tried to control it with the steps as Laura said but it was too tricky so I started counting.big breath in and force out the breath saying the next number. I have asthma so find exhalation difficult when out of breath or stressed. The counting forces me to concentrating on my breathing,and helps to focus on how far I have left. The last run I did, I didn't need to count as it is starting to come naturally.