Breathing whilst running

[Laurajane39]

Can someone give me any advice about breathing techniques?

[MarkyD Graduate]

Sure. Just don't overthink it. The podcast gives some advice on breathing, but I think most people just have to ignore it. Maybe on Week 2 or 3??? I don't remember.

You never think about breathing when you're walking.... so if you need to think about breathing when you're running, then you may be running too fast. But the trick really is just to let it happen. All that 'breathe in 1-2-3-4, breathe out 4-3-2-1' in time to your left foot striking the ground... meh!! Never worked for me.

[IannodaTruffe Mentor]

As MarkyD says, don't think just breathe.

If you can't breathe, you need to slow down until you can.

[Oldfloss Administrator Graduate]

Just, as the others say, do it..like you do all the time.... slow down if you are struggling

[Lauracorin]

I find that it's comfortable to breathe in rhythm with my feet. In for three steps, out for three steps. Maybe play around until you find a rhythm. If you are not finding it, run slower until you do. Really slowly. Then slower.

[Vonhorn]

I’d only worry if you wasn’t breathing and call for help!😂 only kidding

Just do what comfortable for you 👍

[Bazza1234 Graduate]

You can't dance a Walz to the tune of a Tango!! - so why do people think that breathing while running is the same as breathing while they are asleep. ? For me, when I am sleeping, walking or running really really slowly - I don't need to think about my breathing . But as my paces get faster, I do need to get organised. Rhythmic breathing in time to the beat of my feet on the pavement (like dancing) - depending on my pace the pattern of the beat changes. Usually 4-4 for an easy run through to 2-2 for the finish of a 5K parkrun. Can't say that I have ever got to 1-1 but I have got to no breathing at all for the final 50 metres of a 5K I couldn't breath and run at the same time!!!!

[IannodaTruffe Mentor in reply to Bazza1234]

I agree with you Bazza, my breathing has evolved to more or less match the advice in the early weeks of C25K, however I, and many others, had far too much other stuff on our minds at that stage to actually be able to follow that advice. Not thinking about it worked.

[Cornet-Carolyn Graduate]

I'm on week 8 and still can't regulate my breathing if I think about it so I don't worry anymore. I'm sure I breath in more than out!

[IannodaTruffe Mentor in reply to Cornet-Carolyn]

Try blowing out hard on every third or fourth exhalation to completely empty your lungs, otherwise you have stale air in your lungs.

[Cornet-Carolyn Graduate in reply to IannodaTruffe]

You would think I would know how to breathe being a brass player 🎺. I will try what you suggest 👍

[Hidden]

In, then out. Repeat. If you can breathe deep into the belly rather than shallow panting. It's true you breathe differently when you run compared with walking or sleeping but your body is cleverly designed to make the adjustment automatically. I guess if you are an elite athlete or doing an ultra marathon you probably do need breathing technique but for C25k I found in, then out was all I needed.

[hilsry Graduate]

I find running and breathing to a steady rhythm really helps, which is why I can't listen to music when running as the change in beat really bothers me! On the app Jo Wiley was talking about saying a mantra when running to keep going (hers was 'I love running') and I've found repeating this and breathing in for two steps and breathing out for 2 really helps with my pace and steadiness. You find yourself drifting off and just running and naturally breathing lots of times but when it's a struggle this mantra really helps me.

[Oldfloss Administrator Graduate]

Just do what you do every second of every day... and if you are struggling for breath...just slow down

[rolysmate Graduate]

Yep, just suck it in and then blow it out

I found that as my strength improved so did my breathing so don't worry about it just let it happen for now

[Laurajane39]

Cool thanks for all the replies xx