Wk1 Run 2

[annachickpea]

Really new to this program but so far so good - could do with some advice on how to manage my breathing though if anyone has any?

[Ullyrunner Graduate]

Keep your running really slow and steady. Honestly, the slower the better at this stage and that will help your breathing. Make sure you take your rest days and get into the habit of stretching out after each run. Good luck - and well done for getting started!

[annachickpea in reply to Ullyrunner]

Thank you for your advice, I am due out again on Thursday so will try and regulate my speed as well as my breathing

[Sezza2u Graduate]

Hi, I too am new to this. I have just completed w1r3. I had a similar problem and after my first run was as red as a beetroot too. I slowed everything right down and found breathing easier and I didn't tire too early and could complete the run. I think when we start we feel we have to run at a certain pace, which we don't, we need to focus on finding a pace that is right for us so we can breath and complete the task. Good luck

[annachickpea in reply to Sezza2u]

Thanks, and I think you're right - it's going to take a little time I guess to find what works for me but I shall persevere!

[Alfie69 in reply to annachickpea]

I agree. I slowed down my pace and didn’t even think about my breathing,

Agree with stretching out afterwards as after R1 my inner thighs were killing me 🤪

[charlotte1138]

I count when i run, in 3 steps out 3 steps. Make sure you breath out all the air from the last so you have room to get a good load of oxygen in.

[hopelessCause]

i had terrible problems with breathing in W1 but by the end of W2 i was okay. I went even slower although i didn't think it was possible, and concentrated on DEEP slow breaths rather than many small ones as they get more oxygen in which also helps with lactic acid build up. I can't count and breathe.

[dagshar Graduate]

If it's any comfort, it does get easier as you build up your lung capacity and your body gets used to the whole running thing - at least it did for me. Saying that I still struggle more with getting out if breath than tired legs. I guess we are all different and you may have to try different techniques. I am a natural through the nose breather and it helped me to slow fown, concentrate on mybreathing and breathe in steadily through my nose and out through my mouth rather than just gasp for air (i still do that as well at times!).

[annachickpea in reply to dagshar]

That sounds like me - my legs are fine but I do find it hard to breathe through my nose when I'm running - I really have to concentrate on that! Am so glad I asked for advice, am getting plenty from everyone's comments

[amyukulele Graduate]

I'm in the middle of week 8 and can't believe how much easier my breathing is now. I've had asthma all my life, so it's a huge surprise to me to find that I can do this.

When Laura first suggested the "four steps to breathe in, 4 steps to breathe out" technique, I laughed. I could do about one and a half, and couldn't breathe through my nose because I couldn't get enough air in that way. But now I'm starting to be able to breathe through my nose - which helps with not getting so dry during longer runs.

Definitely keep your pace slow if you're having trouble. I also find that checking the pollen/pollution forecast helps, and I stay away from main roads and bus routes.

You might consider doing some breathing exercises as part of your pre-run routine. Lie on the floor with your knees up and put your hands on your lower abdomen. Then as you breathe, feel your hands rise and fall as you breathe deeply into that area, engaging your diaphragm. If you're breathing high in your chest, your lungs can't expand and get enough air.

But as others have said, it's all about finding what works for you, and paying attention to how things change as you progress through the programme.

Good luck!

[Sandraj39 Graduate]

Hello! I would say ignore Laura's advice to 'breathe in through the nose and out through the mouth'! Everyone I have spoken to breathes in and out through the the mouth, the theory being this is the most efficient way to take in lots of oxygen. I don't personally have any technique other than this, I find it just settles as I run. Be interested to read others replies. Good luck with the running btw!

[dagshar Graduate in reply to Sandraj39]

You see I naturally breathe both in and out through my nose - I can get myself to breathe out througb my mouth, but not breathe in. Interestingly there those views who say that breathing in through your nose means you breathe in deeper and the air is acclimatised or warmed up before hitting your lungs. Lots of different views on all sorts of techniques and everyone has to find their own.

Some also say you should try and push your belly out rather than lift your shoulders when breathing in, others don't recommend it while running as it can disturb your posture. I tried it occasionally at the beginning and while it does feel odd, it helps me when I need to steady my breathing and I sometimes do it deliberately for a few minutes when I feel that a stitch might be close (I have managed to avoid stitches so far). I couldn't do it while trying to run generally though.

[Pamchopslim Graduate]

I ve just finished week seven and I can't master the in through the nose business (honestly don't think I would get enough puff that way) so just breathing normally and hope that good techniques will follow and be learnt the more I do. Don't let that one aspect put you off! And good luck!!

[IannodaTruffe Mentor]

At this stage just make sure your pace is slow enough to enable you to breathe comfortably. This article has some interesting bits in it theguardian.com/lifeandstyl... but don't worry too much about it at this stage. Laura's advice is very contentious along with her footstrike statements.

Good luck.

[LudoLen19]

I tried Laura’s advice re timing the breathing with the foot strikes. But it’s so off-putting to me, I can almost feel myself starting to panic, like “I can’t run... and neither can I breathe ...” I found it so distracting.

Now this is a really small thing - but - I realised that when consciously trying to breathe through my nose, I was actually closing my mouth. This was then affecting my running rhythm.

Once I realised I’d been doing this, I consciously started to breathe IN through the nose AND mouth, then breathe OUT through the MOUTH ONLY. It’s such a tiny thing - and maybe it’s just me (!) - but it’s really massively helped me. And I need all the help I can get 🙈 🏃‍♀️

PS I love this forum 😊