Breathing...: I have just completed Run 1 of... - Couch to 5K

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Breathing...

Seasidepanda profile image
SeasidepandaGraduate
33 Replies

I have just completed Run 1 of week 9, which I can’t quite believe!

I often find the runs a challenge because I struggle to get my breath. That doesn’t seem to have improved over the course of the programme, and that frustrates me!!

Has anyone found that their breathing gets easier the more long runs they do? Can I expect things to get easier??

I have never exercised before so I probably wasn’t that fit, but I’m not overweight, no asthma, don’t smoke or drink etc etc...

I’d appreciate any encouragement! Thanks x

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Seasidepanda profile image
Seasidepanda
Graduate
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33 Replies
pinkaardvark profile image
pinkaardvarkGraduate

Do you mean you are running out of breath or struggling to time your breathing correctly? First would be down to over speed, second may be down to some form of anxiety and relaxation techniques may help.

Seasidepanda profile image
SeasidepandaGraduate in reply topinkaardvark

I just end up breathing really freaky fast- I couldn’t talk! I’m pretty sure it’s a speed issue yet I’m comfortable with my pace otherwise. It’s frustrating!

I don’t feel anxious at all, ever, but I know thinking about the breathing makes it worse!!

Thanks x

in reply topinkaardvark

Hello

I find if I get my breathing right from the outset I’m okay- deep breaths, in through the nose out from the mouth- if I don’t start my deep breathing from the word go I don’t seem to be able to get it right once I’m running.

I also break up my run into three lots of ten minutes - the first ten you run at a speed that feels a bit slow ( but it means you can keep going) middle 10 is a bit faster and then before you know it you’ve only got 10 minutes left and you can speed up a little bit!!

Lise89 profile image
Lise89

With me it varies with each run. I'm also in week 9 and have had runs that go great, others I struggle with finding a breathing rhythm and have to drag myself forward. Key for me is not to overthink my breathing and to just think of something else when I'm struggling. I had one run (week 7?) where I just couldn't breathe anymore towards the end of my run, but I started counting out loud and ended the run just fine. I think it'll all improve as I gain fitness.

Seasidepanda profile image
SeasidepandaGraduate in reply toLise89

I definitely start over thinking things! I’ve done a bit of counting before so maybe I’ll try that again...

Thanks! X

IannodaTruffe profile image
IannodaTruffeMentor

If you run at an easy conversational pace, as recommended, then you will be able to breathe. If you cannot hold a clear ungasping conversation, you are running faster than recommended.

Seasidepanda profile image
SeasidepandaGraduate in reply toIannodaTruffe

Yes I’m too fast! Hard though isn’t it?! Especially as I usually run with others who are way ahead of me as it is!!

Windoze profile image
WindozeGraduate

Being a recent ex-smoker I can safely say if your struggling for breath; slow your pace down and find a comfortable pace where you can breathe and plod round. Even if it feels slow it doesn't matter. Trip back in ambulence is not the objective 😁

Seasidepanda profile image
SeasidepandaGraduate in reply toWindoze

Hehe, yes, especially when you work at the hospital!!

Thanks! X

Bazza1234 profile image
Bazza1234Graduate

Try breathing rythmically - running is a rhythmic activity, like dancing. Legs and lungs will be far happier if they are dancing to the same beat . Of course, you don't have to and you can indeed get away without it IF you are running slowly enough. But once that pace begins to climb you need to start to concentrate on your steps :)

Seasidepanda profile image
SeasidepandaGraduate in reply toBazza1234

Right ok, I’m going to try finding a rhythm!

Thanks! C

Jell6 profile image
Jell6Graduate

Well you are way ahead of me, well done,perhaps you start thinking about breathing? In the longer runs we have too much thinking time!

Laura told me to time it, and in through nose, our through mouth, and that threw me. I just couldn't do it, so eventually I decided that my body would find the way, and it did.Big bloody breaths, through the mouth 🙂

As for conversational pace, yes that too. I run alone, but have quite a lot to say to Laura, which is not always friendly. That said, I would not be starting week 8 without her.

Seasidepanda profile image
SeasidepandaGraduate in reply toJell6

I focus entirely on the running. I must relax and let my mind wonder more, maybe that will help!

Thanks!

HeatherEm profile image
HeatherEmGraduate

I have found Matt Cama and Niko Niko slow jogging videos helpful on YouTube. The former for breathing technique (and it has taken me until week 7 to find a rhythm that suits) and the latter for endurance and to slow me down. If I find myself struggling I go down to Niko Niko pace until I get back in control and sometimes just stay at that pace. You are doing so well though!

Seasidepanda profile image
SeasidepandaGraduate in reply toHeatherEm

This sounds interesting, will definitely have a look!

Thanks!

Nannalyn53 profile image
Nannalyn53Graduate

If it’s any help, I also find the breathing the hardest bit. My lung capacity has never been that great despite trying to improve it with regular swimming and the yoga techniques I’ve learnt over the years. I found it really difficult when MJ my coach recommended counting to 4 in and 4 out. I’ve settled for now on just not thinking about it and that seems to work ok. Perhaps in time things will improve but I’m delighted to have graduated so am sticking with what works for me. I do run slowly btw.

in reply toNannalyn53

Hi. Interesting to read this as I too get more wound up trying to breath "correctly" than the running so have let it go. Just finished wk5 /2 .

plumly71 profile image
plumly71 in reply toNannalyn53

Hi, I am also using MJ and cannot use the method of breathing he suggests. I just let my body do what it wants and don’t let my breathing become my focus and I find that helps.

pinkaardvark profile image
pinkaardvarkGraduate

Maybe try some alternate nostril breathing before your run, See if that helps energise your breathing before the run. I tried this last week and found it really helped. I sometime find my breathing rythm out at a start of a run without even thinking about it, ie too fast and a bit panicky. It does sort itself out as I run on but it's better to not start the run that way.

Try this.. youtube.com/watch?v=8VwufJr...

Seasidepanda profile image
SeasidepandaGraduate in reply topinkaardvark

I’ll look at that later, interesting!

Thank you x

Eliza52 profile image
Eliza52

I'm on week 9 run 2 so similar to you. I've found if you think about anything but running or breathing it helps. I was terrible at first. I'm amazed you've got to week 9. Try running on your own slowly and that should sort it!

Seasidepanda profile image
SeasidepandaGraduate in reply toEliza52

Think I’ll be on my own tomorrow so I’ll try slowing down more. I have noticed I go a fair bit faster when I go with my group!

Thanks!

Eliza52 profile image
Eliza52 in reply toSeasidepanda

Let me know how you get on.

Seasidepanda profile image
SeasidepandaGraduate in reply toEliza52

Went alone tonight, it was dreadful!! I couldn’t do it at all and walked loads!! Just cannot get the hang of effective breathing 😢

Eliza52 profile image
Eliza52 in reply toSeasidepanda

So sorry to hear that. Try practising taking deep slow breaths whilst you're not running. Breath into your belly. The more you pratice this the easier effective breathing becomes.

Seasidepanda profile image
SeasidepandaGraduate in reply toEliza52

Managed much better running with my group- distracted from worrying about breathing and just doing it I think!

Eliza52 profile image
Eliza52 in reply toSeasidepanda

Pleased to hear that!

Bluebirdrunner profile image
BluebirdrunnerGraduate

Hi Seasidepanda, just been reading through your replies and agree that you need to run at your own pace that suits you.

Have you heard about the toxic ten, its a known phenomenon that when you start running your body needs to take on extra oxygen to cope with the exertion, but there is a delay in doing this, and until enough oxygen is on your bloodstream you will feel puffed out.. Therefore pushing too hard as you start your run is not helpful. There is a post about this in the FAQs...

healthunlocked.com/couchto5...

When I find my breathing getting a bit tight I blow out a few long breaths and this tends to calm things down, and try to start my run slowly and ease into it.

Have a good run tomorrow 😊x

Seasidepanda profile image
SeasidepandaGraduate in reply toBluebirdrunner

Yes I have identified that toxic 10 for sure some days!

I’ll try the blowing out trick too, that sounds as if it could help me.

Thank you x

rollyrol profile image
rollyrolGraduate

I have also struggled with breathing through the programme but I think I've finally found my rhythm...it might help you too...

I needed to concentrate on something else so instead of consciously thinking about breathing I started saying the alphabet in my head on every step, then every left step, then every right step, then every second left step, etc etc. This seemed to help! I've got to say it's pretty monotonous going through your a, b, cs but I tried my times table and just couldn't cope with that!

Good luck!

I've just completed week 7 by the way and pretty damn chuffed with that :-)

Seasidepanda profile image
SeasidepandaGraduate in reply torollyrol

That’s a great suggestion and one I’m certainly going to try!

Well done with getting to week 8, you’re practically there now!! Yippee!

Thanks x

ClarriePan profile image
ClarriePanGraduate

I think you definitely need to slow done. Trying to keep up with your running mates isn’t helpful to you.

I too found that I was listening to my breathing. I now listen to music instead! It has really helped.

Seasidepanda profile image
SeasidepandaGraduate

Yes it’s hard when you’re trying to be sociable! I think they are all just a fair bit fitter than me as they are faster, and chat when they run!!

Hopefully I’ll be like that soon enough!

Thanks x

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