Breathing

[LordBarrington]

I've just finished W3R2 and much as i try i cannot get the hang of the breathe in for 4 steps of the left leg breathe out for 4 steps of the left leg thing laura tells you about in W2...does anyone have any tips for this?

[Ullyrunner Graduate]

Lots of people struggle with this. She is just trying to get you to breathe deeply and rhythmically - but you need to find your own pattern or else you will keel over! If you are absolutely gasping, you are probably trying to run too fast. If you can breathe in through your nose it cuts down on the number of insects you swallow but many people feel they can't get enough air in their lungs this way. Don't get too hung up on it - just breathe.

Good luck!

[IannodaTruffe Mentor]

Do what comes naturally. When you are preparing for the next Olympic trials you might want to look into asymmetric breathing, but most of us found Laura's advice impossible to follow and resorted to just getting on with it. If you can't breathe easily, you are going too fast. You might find some answers in this theguardian.com/lifeandstyl...

Good luck.

[ju-ju- Graduate]

breathing is tricky, my suggestion would be not to get too hung up about it and do what feels natural, I have never understood what Laura meant and been able to work that out!!! Good luck

[Bekib10 Graduate]

I find if I try to breathe in time with my left or right foot hitting the ground I get confused. I have found breathing in for a count of three and out for a count of three works well. I'm not sure if the 'three' are seconds, foot strokes or neither but it works and doesn't confuse me. I think as long as you're breathing fairly deeply and not gasping that's what matters. I find concentrating on my count of three stops me from hyperventilating.

[Hidden]

It will come to you eventually, I tend to breathe in for 3 and out for 3 steps as 4 steps feels like an eternity to me! But honestly, we all struggle with breathing in the early weeks of this programme, then at some point you will be running and realise that you have been breathing correctly for most of the run without thinking about it!

[misswobble Graduate]

Yeah just run and breathe. Don't worry about it. When you hit your stride and you're breathing normally then you'll know you've cracked it. What a golden moment that is. Don't worry about things. Being tense doesn't help

Enjoy yourself. Running should be fun!

[rmnsuk Graduate]

I had load of problems breathing at first. I found some articles and practiced 4 steps in - 4 out. 3 in - 3 out etc and I still have to think about it when I'm stressed. But I found a natural rhythm that works for me on longer runs. blow out for 3 and breath in for 2. Blowing the air out means that breathing in doesn't take any effort at all, but I do get looks from fellow runners who think I'm about to pass out

[Prune]

I'm also really struggling with my breathing. I had lots of good suggestions when I posted about it earlier this week, but when I tried to put them into practice, it turns out that I actually can't run, count and breathe at the same time.

Yep, that's right: I can't count to four. Jeez. Let me know if you crack it!