I'm a very fearful newbie who wants to start running.

[Kazziek]

Hi everyone, could anyone give me tips for breathing - I have tried jogging before and although my body seems to be ok, I really have trouble breathing. I start off ok, then within seconds my chest gets tight and I seem to hyperventilate. I can do a minute/90 seconds on the running machine but not outside - what am I doing wrong??? I am not that overweight (about 2 stone) and I am only 54 - I just have never done any running. Thanks all

[mooning Graduate]

Nice job of starting the programme. A few things I would suggest, some of which may seem obvious. Firstly, slow right down. This might seem ridiculously slow, but keep at it. It can be harder to regulate your pace outside when you don't have the treadmill doing it for you. Secondly, try and get into a breathing pattern. I find that I need to breath in time with my left foot strike to best avoid stitches. For instance, I breath out for two-3 left foot strikes and in for the same. This breathing out is done in a quite exaggerated manner, almost as if I was breathing into a paper bag. This helps control the diaphragm and prevent stitches. Are you running to music? It could be that this is causing you to set a pace you're not comfortable at. I would also suggest keeping your head up, look into the distance 30ft in front of you, rather than 6ft (occasionally you'll need to check you're footing, but it is a good thing to try and remember). When you move your arms, try not to let your elbows come in front of your body. Move them backwards rather than forwards and keep your shoulders loose. If the problem persists, you might need to consult your GP to check for any other issues such as exercise induced asthma. Best of luck.

[Kazziek in reply to mooning]

Thank you Mooning, I shall try all of your suggestions. I think I am just unfit - though I don't seem to get out of breath doing exercise videos or dancing - all very strange.

[mooning Graduate in reply to Kazziek]

You'll get there. Sometimes the body just needs time to adjust to a new exercise/movement. But speak to your GP if it continues. You've started the programme and that is the hard bit. You'll get there.

[mfamilias Graduate]

When you run inside, you are fine, but when you run outside you're not? I can only see two possibilities: either you're running too fast (we all tend to run faster than we think), or you've got the collywobbles at the idea of running outside. I'm going to stick my neck out here, but I think that you didn't use the word "fearful" for nothing when you wrote this post. Why fearful? If it's being seen running by others that worries you, cool down and forget people around you - you're just another nutter in trainers for them. Honest. And the ones who notice you are generally admirative and supportive. Of course, if I've got the wrong end of the stick, please feel free to ignore this.

[Oldfloss Administrator Graduate in reply to mfamilias]

... and we did decide this morning that we were nutters in trainers didn't we...?

[AndyD Graduate]

Agree with all the comments above.. But was it cold or damp when you ran outside? Some people (me included) can get exercise induced asthma which can certainly make your breathing go wobbly! I and many others use a simple blue inhaler to ease the flow of air. Just a thought.. See your GP if you think this might be affecting you.

[Oldfloss Administrator Graduate]

Slow, slower and slower still...It is the only way... try that first. I agree with mfamilias , we sometimes go faster than we think. Excitement, anticipation , nervousness, fear of whatever, can all contribute to the tightness and tension.

When I started this, I used to hold my breath on the running bits, i think poppypug did too at some point, . Then, when the runs got longer.. I nearly passed out So, I thought of ways to forget about the breathing, because I was so focused on it.. I counted, always to four.. and then I had rhymes in my head and suddenly it was easier. We all have different techniques.

As one of the replies says, the damp and cold , can affect us outside, even if we have no history of anything medical. Wind gets me every time! as it is getting cooler, a buff, that you can pull up over your nose helps.. Ullyrunner advised me on that when I started too.. and because you are breathing into it, it evens your breath out... ( a tad like breathing in a paper bag if you are hyperventilating)...

Listen to Laura... but, if you find breathing in through your nose and out through your mouth difficult, then just breathe your way... main thing is..just keep breathing!

It will sort, honestly, there is so much good advice on here, and we have all experienced difficulties in all sorts of areas! Good luck and keep posting!

[runswithdogs Graduate]

Slow right down. It's probably a pacing issue. You could also try starting with running every other interval, or half the time outside just to get used to the breathing.

[orchards Graduate]

Go slower (I think that's the answer to everything!) Try counting your steps as you breathe. If you can do a minute/90 seconds on a running machine you can do it outside - you just need to convince your brain! If you struggle with a minute then do a shorter time to start with. Once you've had a session or two repeating that you'll find you can do a few seconds more. It doesn't matter if you can't do the full amount for week 1 to start with - remember you are still doing more than people who are still sitting on the couch.

[Lon70 Graduate]

I think slow down and relax. I find listening to Laura on the podcast distracts me from thinking about running and I just get on with it! I had never run outside or inside and I managed the programme and I started a few months ago and I'm 66.

[poppypug Graduate]

Yes I agree that you are probably going too fast, its just a gentle jog

I held my breath when I first started ! I forgot to breathe, it seemed there was too much going on and my brain just went into meltdown. Ha ha

Now I breathe in for 1-2-3-4 and breathe out 1-2-3-4, it seems to clear my mind and keeps me calm.

I always breathe through my mouth too, its bigger than my nose and seems to get more air in !

You will find a way that's comfortable and works best for you. I think at the moment its all very new and scary, but you will find your way.

Good Luck ! xxx

[Kazziek]

Thanks everyone for your great advice and support, i have done it and am still here 😁😁. I do struggle with the breathing but I realise that i tend to hold my breath and breath in and out of my mouth plus go too fast. So tonight i focussed on keeping it slow and not thinking too much of breathing in a particular way, i think working on one thing at a time will help me. I will keep it up and read all your lovely posts to give me tips going forward 😄😄

[jt24 Graduate]

It's all covered but putting my bit in

Slow right down... to a slow pace...then...slow down! I still go off too fast and quickly 'pay' for it! My payment is to heavy breathe, get as much air in and out as possible and then it all settles down.

Any anxiety can hinder your breathing. Try and chillax and get your breathing regular, deep and not too fast. I go off and make a point of exaggerating my breaths to help get it all kicked in!

Weather. I love these chillier starts but if you're out there it can be a tad cold for all the breathing tubes!! A few people wear a 'buff' over their mouths at first- one of those thin, tube-like multi purpose cloth scarf things.

How you breathe. Various things recommended, go with what works for you. I breathe mainly in through my mouth and out through my nose because it works for me.

The good thing is you know this kind of breath-deficit is looming so slow down and breathe through it.

Good luck

[JoolieB1 Graduate]

Breathing is vital if you want to keep living! Breathing is affected by running speed. If you slow right down so that breathing is entirely comfortable, you should be ok. When I was on the programme, I thought I ran so slowly, I could be going backwards LOL! As long as you can do the run time, speed isn't important, it is all about making it achievable for you

[Kazziek]

Hey everyone, just checking in. So completed both run 1 and 2 and im still here 😁😁. I took all your advice in board and ran really slow ... Have to laugh cos i think my run was slower than my walk, but it helped. My second go (on Thursday) was a little easier tho, so im going to keep going. Tonight is the third. I think i might repeat this week because im really not sure whether im ready for the next step. But i will see what tonight brings. Thanks again everyone hope you are all doing well and ill keep you posted 😘