Couch to 5K
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Breathing issues

I graduated today with first park run. The last km I had to walk and run it was so difficult but my main problem from week 8 and 9 and again today is breathing. I can’t seem to get enough air through my nose and breathing through my mouth is so laboured. I don’t think I’m going too fast as it took me 37.03 in a flat course . Any advice is welcome

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You probably need to run a little slower to get the distance. Then you can continue to build stamina to achieve speed.

Well done on the graduation and the park run😃🏃🏻🏃🏽‍♀️

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Thank you will slow down next time

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Thank you 😀

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Relax and release all tension from everywhere from head to feet.🤔

Drop your shoulders, head up, looking 30-40 yds ahead.Good set-up posture, this action will automatically open up your chest.

Do not worry too much whether nose or mouth, do your natural thing and you need the extra oxygen to run,so get it.

Blow out also to discharge CO2.

Enjoy. Use your handbrake slow and steady but get your oxygen.As Millsie-j has suggested👍👏👏

Any other techniques, Belly breathing, etc, etc can be added anytime.Kiss it and the ground also.🌟👏👏

Your pace will improve very naturally by improving your stamina and running form.👏👏

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Cheers thank u will try and relax first run maybe a bit anxious

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Treat them all as training runs.

Do not be anxious.You have graduated.🌟👏👏

Any anxiety just brings tension, the common enemy, it prevents you breathing freely,and if in your neck even blood flow.🤔

Tension free, totally chilled.

Rspspe. Trigger🤔and whatever you routine is.

Do not fear any run, only enjoy , belief and believe in you.🌟

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Thank you I really did fear today now I know it can be done

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Slow down more until you are comfortable- it doesn't matter how slow.

Well done for graduating and your first Parkrun! 🎉🎉🎉😄😄

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As Millsie-J says.. slow down a tad... as a new Graduate, it is still early days and that is a fairly fast run!

Plenty of time.... now head for the Graduation Party and that badge .. well done you :)

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Thank you

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Well done NOR1 on your first Parkrun and your Graduation run..🎉🎉🎉

I bet you started a bit too quickly with the excitement of Parkrun..

In order to get the breathing sorted, it makes sense to me to start my run slowly while taking oxygen into my bloodstream, then relax into it and find a comfortable pace. Breath through your mouth and nose, blow out a couple of long breaths when things feel tight... go steady😊

Now celebrate and hop onto the podium for your badge...ask here, its being polished all ready for you😊x

healthunlocked.com/couchto5...

.

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Great advice thank you

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Congratulations! 🏅🌟🌟🌟🌟🌟

Well done on both counts.👍

For me, when I feel like I'm struggling for air I try to hold my breath for a millisecond after inhaling before exhaling, the next couple of breaths are impossible to hold but then again on the 3rd or 4th again. I do this a few times.

The concept is the same as I use to control my "asthmatic" feelings. By holding the breath even for a short time it allows more time for the oxygen to get into the body instead of being exhaled too quickly. 😊

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Oh thank you I will try this

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