w3r3 - breathing issues

[rmnsuk]

So I completed w3d3 today. Unfortunately I think I'll have to do a few more runs at this level. I found it really difficult to finish the second three minute run. My breathing is the problem. I'm still trying to figure out how to improve things. Hopefully a couple more runs will improve my stamina enough to go to the next level.

[runswithdogs Graduate]

If you're finding the breathing tough, slow right down. Snail's pace can take you through the runs. But if you finished week 3 - feel free to move on. I never felt ready for the following week, it never felt easy. But most times even though I didn't think it was possible, I did indeed complete the next run. The program is designed to push you so don't worry too much about how hard the runs feel. You'll get there, your stamina is building and you almost don't notice it. That being said, there is nothing wrong with repeating a week if you want to.

[agedsnailspace Graduate]

Congratulations! You are doing brilliantly. As Runwithdogs says, if you completed the run, you are good to move on, so don't be afraid to give it a go. For the breathing, slow down. Focus on making your breathing match your footfalls. I know Laura says 4 steps to a breath but don't worry if you can 't get that - in for 2 and out for 2 will be fine - then, if you can do that, go slower and see if you can do 3 in, 3 out and save the 2:2 for when you are working really hard (running uphill, say). It doesn't feel natural to start, but it's worth persevering now. Good luck - let us know how you get on.

[Hidden]

Re breathing. I find that letting your body find its natural rhythm best. If you concentrate too much on it, it spoils other aspects. I tend to go with time rather than footfalls but each run, or even each part f each run is different.

My best advice is too look around you; watch the cars on the road, the dog walkers, the river running past...whatever is nearby, and concentrate on/think about that, and not on breathing. Your body WILL sort it out for you.

Take care, run safely and enjoy the coming spring. The tips of the snowdrops and daffodils are poking their heads through the earth, and new life is beginning...enjoy it.

[dottiemay Graduate]

All of the above. Plus, make sure you're not running slouched - run tall as though you're being gently held up by an invisible string between your shoulders and out of the top of your head. This will open your chest and give your lungs more room to expand. Try it sitting down and feel the difference it makes!

And don't forget your arms!! If you run with your arms bunched up in front, you'll find yourself twisting instead of getting forward momentum, which means you're using more energy for less reward. Elbows need to be down by your waist, arms bent at right angle, hands relaxed, and used like pistons to propel you forward. Every little helps....

[rmnsuk Graduate]

I've been trying to practice "belly-breathing" and "3:3". I walk everywhere thinking 1-2-3, 1-2-3, 1-2-3. I have a dentist appointment tomorrow, so I may give it another day, and do the next run on Thursday. An extra days rest may be a benefit.

head up, arms loose, relax, don't panic, 1-2-3, 1-2-3... - and thanks everyone

[dottiemay Graduate]

See - it's quite simple really.....................!

[Buffy007 Graduate]

All very interesting and useful. I'm doing my first 3min run tomorrow. This flipping wind doesn't help!