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Couch to 5K
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Breathing

Just going into w4r1 tomorrow. When does the breathing get more relaxed and not as hard? The running is fine but I feel like everyone can hear me as I run alongside them. Don't get me wrong., I'm not gasping for breath but seasoned runners make it look so effortless!! πŸƒβ€β™€οΈ

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Even when you are not gasping for breath it's not effortless! Have you slowed down & then slowed down some more? That will help. Also, I find breathing in and out to my steps helps, usually breathe in for 4 steps, then out for 4. It's a bit tricky to start and I am still working on it. Hope that helps :-)

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Thank-you. I'm trying to breathe in through my nose and out through my mouth which needs practice as your mouth is open at the same time!

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I can't breathe through my nose when I exercise despite all the advice to do this. I just need more oxygen than this way of breathing can provide!! Sometimes end up with a dry mouth but that is a small price to pay for not expiring :-D

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Haha, that's so funny πŸ˜‚

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Nice DEEP Breaths,

gives me the most energy to keep going.

Such Breaths, also help me with my Breathing Rates.

It is when I DON't take such deep breaths,

that I soon end up out of breath !!

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Hi there - I didn't worry about the breathing for weeks and then got a great tip....breathe in for 4 steps and out for 3 - try to do it through your nose - really helps me when I feel I am getting breathless - read " sounding like I am gasping for air" here πŸ˜‚πŸ˜‚

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That's probably because they're seasoned runners. That will be us one day. I breathe in slowly through my nose and then exhale. After a few of those it relaxes a bit. It just seems to come at some point, mine was around week 6 but even now it sometimes goes a bit puffy and panty. I still breathe heavily even when it's fairly controlled - if my mp3 player cuts off, which it has done a few times, all I can hear is my breathing and plodding - it's not the best of sounds! Also, have you ever wondered that when you pass another runner, they might be breathing quieter just as they pass you? I know when I pass people I do 2 things, one is I speed up a bit, then slow down once I've passed them, the second thing is I change my breathing so I don't sound like I may keel over at any moment. Once I'm a safe distance away from earshot, my breathing goes back to normal (very heavy, but reasonably controlled, and definitely loud!). It's not something I do intentionally, but I know that I do it, so I wouldn't be surprised if others do. Don't worry about what you sound like - we all puff and pant, the important thing is getting out there :) x

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Haha, that's really funny. I must admit I have kind of done that too!! πŸ˜‚

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Have started a "LONG Distance" walking program

>>GOAL<<

>June 2018, walking 26miles (40km) in 4hrs or Less

>PLUS Another 26miles (40km) spread out over the day

(This "pace" is for my training partner)

Currently, we often are doing 5km without stops !!

("Casually", with no time requirement)

We see MANY people who "NEED" to pass us !!

IF WE continue with NO Stops,

WE WILL soon pass them !!

******

Oct 02, 2016 (just a few days)

have entered a 5km "mini-marathon".

OUR Goal, is the 5km in UNDER an Hour !!

((a lot LESS than our June 2018 Goal))

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As a true "Speed-Walker" (12kph for 2hrs),

I encounter a lot of people like this.

Since I am "Walking", they NEED to pass me !!

Then about 1/2 block, they slow down;

They are breathing really hard;

There pace is not very good;

I Maintain my pace (is 2hrs up ??),

and soon DO PASS them Again !!

Then the "Fun" begins !!

Do they still "NEED" to pass me ??

IF they still "NEED" to pass me,

they ARE in for THE WORST SESSION of their LIFE !!

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Not a very good "Athlete" !!

((see this summer's Olympics))

MAINTAINING your PACE, IS CRITICAL !!

IF you can run at a Constant Pace,

you WILL pass most other "Runners" !!

(and RUN FURTHER !!)

Worse cases that I personally have seen:

Marathon Runners !!

***********************************************

At "mile 2":

>>Any runner that is using "Too-Fast" of a pace,

WILL NOT finish the Marathon before "Closing" (4hrs) !!

>>ANYONE who is using a "Constant Suitable" pace,

WILL FINISH !!

Results

>>HAVE seen "Walkers"/"Hikers"

FINISH the MARATHON IN 3.5 hours !!

(( MOST "Runners" beat them to mile 2;

Later, The Walkers PASSED most of these;

and FINISHED in the TOP 20% !!))

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Ive never been a nose breather, never got the hang of it and it never felt comfortable for me :-)

I breathe through my mouth for a count of in 1-2 -3 -4 and then out the same . You will find your own way with what works for you as you progress and get fitter , don't worry just don't forget to breathe and maybe try to slow down a bit :-)

Good Luck , youre doing great, keep going ! :-) xxx

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Thank-you. I will give your way a go and see how I get on πŸ‘πŸ»

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Too many gnats and mozzies our way to breathe through my mouth. I suppose it would save me from having to cook dinner afterwards though...

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I breathe loudly but have stopped caring! One day recently I was volunteering at Parkrun as a marshal and was amazed and enlightened to find that the frontrunners (who i don't normally see) breathed very loudly. It was only the large middle section that didn't so much. Beginner runners also puffed. I took from this that loud breathing is a normal side-effect of trying very hard... :)

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**** As mentioned in another reply ****

I USED to be a Race COACH and MEDIC (long time ago) !!

As a Race COACH and MEDIC, we said:

"IF a 'race' does NOT leave you gasping,

then YOU ARE NOT trying HARD ENOUGH" !!

For a Race/Long Distance,

Of the LEAST critical things: HOW LOUD do you Breath ?

Of the MOST critical things: HOW REGULAR do you Breath !

DO you Breath ENOUGH for your EFFORT ??

**OFTEN, "Enough" is LOUD-TIMES-REGULAR !!**

-A person who breaths VERY DEEPLY but LESS OFTEN

-A person who breaths VERY QUIETLY but MORE OFTEN

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I read somewhere that it's better to do 3/2. Breathe in for 3 strides, breathe out for 2 so you don't get stiches and since I've done this i found it much easier 😊

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I really worried about my breathing for the first few weeks - nose or mouth - counting strides etc. In the end I found that not thinking about it was easiest; my body kind of found it's own best rhythm. If I concentrate on it too much it all goes to pot!

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Listening to music helps me with this - I can't hear myself so I forget about it!

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I'm a noisy breather too - W6 and I can still hear myself panting, but I'm a noisy swimmer too. I hope it will get more relaxed and less noticeable, but I'm working on trying not to let it (or seeing other people) bother me :-)

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Breath at a Rate, that SUITS YOU !!

"LOUD" is a MINOR Consideration.

Have "Fairly" good Lungs.

Normally: You can NOT hear me Breath;

Sleeping: I Breath VERY Deeply and Slowly;

Walking: Breathing is SLIGHTLY faster than Normal;

Running: I REALLY NEED to train, as IRREGULAR Breathing !!

**Sleeping Breathing **

Louder than the HIGH-PRESSURE Air-Pumps

>>IN-25DB?? >>OUT-10DB?? >> No "Rumbling"/"Snore"

!! AT ONCE PER MINUTE !!

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Run with lots more seasoned runners, or marshal at a parkrun then you'll see that all sorts of people breathe in all sorts of ways and make all sorts of noises when they're running. Do what's comfortable for you and do t worry about it !

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"Seasoned Runners" ??!!??

What were YOU doing last Year ?? Running ??

For an Olympic race, watch their Breathing when they finish !!

As for "Breathing getting more Relaxed", Your Breathing IS !!

You ARE doing more, AND NOT Gasping !!

As an Olympic Medic & Coach:

since your breathing IS NOT "Gasping", you NEED to TRY HARDER !!

>>BEYOND this Program<<

-- see this summer's Olympics --

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Thanks for all the advice πŸ‘πŸ»

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There is a good iTunes video re breathing Matt Cama. Blow out , with mouth- one two - and time it with your feet moving and then breath in through you nose - one two and time it with your feet. So kind of 4 strides equals 4 breaths. It is hard but it works. Practice it when wakkibg

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Sounds like a good method to try.

BTW: Am also a person who has troubles with the Keyboard.

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Believe it or not I was a Shorthand Typist in the 60's. 120 wpm. shorthand and 60 wpm typing. The predicted text does not help, Hee Hee. Also I could not see the very bottom line of my typing, don't know,why not. This is a lovely website.

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