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
Graduate
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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.
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!!
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!!
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.
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.
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 😁
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
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.
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!
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.
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.
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.
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!
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.
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...
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.
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
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