Breathing technique

[gemini76]

Hi,

I am about to do w4r1 tomorrow but need a few tips on breathing technique when running. I tend to go off fine but get out of breath but can't seem to regulate it to enable me to carry on without my chest getting tight and feeling like I am gasping for air! I am also doing this in the gym on the treadmill and my watch app keeps telling me I need to slow down. What's a good pace?

Thanks

Nicola

[IannodaTruffe Mentor]

Your good pace is one at which you can breathe. If your muscles don't get enough oxygen, you tire quickly. Slow down. It will be different for each individual.

In time your cardiovascular system will work more efficiently and you will be able to increase your pace and still breathe.

[Spinning_22 Graduate]

I agree with IannodaTruffe start off slow and steady, eventually as you get fitter your breathing will find a natural rhythm.

I run outside and every so often made a conscious effort to breathe deeply in through the nose and out through the mouth. I used to do that 3/4 times, every so often during a run. On some of the runs, especially towards the end I’d feel I was puffing like a steam train! I felt taking deep breaths occasionally helped. Eventually it became easier and more natural.

[IannodaTruffe Mentor in reply to Spinning_22]

That is a good point.

As you go faster breating often becomes shorter and shallower and you may not expel all the satle air from your lungs. If I am pushing hard, then about every fourth breath is blown out very hard, to completely empty my lungs.

The basic rule applies though, if you can't breathe, slow down.

[gemini76]

Thanks for replying.

Did w4r1 earlier and I slowed my pace and tried a deep breath in and out every 30 seconds or so with shorter breaths inbetween. The run was tough but it did not beat me wohoo!