Breathless when running

[Deano5]

Hello,

I've started training for 5K runs and have just started week 2 of C25K and just have a question regarding breathlessness.

I found week 1 reasonably challenging but certainly doable, the one thing a did notice was at the end of each 1 min run the thing I was struggling with was becoming breathless.

For week 2 I managed to do the first 5 of 6 1:30 runs but was very breathless for the last 20 secs or so of each run. On the 6th 1:30 run I failed and had to walk again about half way through to regain my breath.

I'm guessing that this is pretty standard, I'm going to go to the doctors to make sure that my breathlessness is purely down to being unfit or if it could be something else. Is being breathless the most common 'barrier' for most people, or it is more the physical challenge? If being breathless is the most common barrier, could people please let me know their stories of if and how this improved over time?

I guess what I'm saying is that the only challenge I'm finding with C25K so far is breathlesness. Physically I feel fine when doing the program but being out of breath is always my barrier.

Thank you!

Dean

[Jullaly Graduate]

I was exactly the same when I started. My breathlessness was down to two things. Firstly, I was slightly panicked as I was trying too hard wanting everything to be perfect. Secondly, even though I was slow (and still am) I needed to go even slower, so I slowed down even moreso. That really helped as did time, I eventually relaxed and found my natural pattern of breathing while running, it really does get better. Good Luck

[IannodaTruffe Mentor]

You are going too fast!!!

Slow down.

The guide to the plan healthunlocked.com/couchto5... explains the pace at which you should be running, as well as many other tips.

Enjoy your journey.

[mrrun Graduate]

Yep, too fast. Mind you, that doesn't mean you are powering through at some cosmic speed, it simply means that you are moving faster than your current level of fitness is allowing. On that note, don't compare yourself to anyone else. We all have different speed or slow.

Try this. Run and talk. Talk to your running buddy or talk to yourself when running alone, recite your favourite dramatic poem in dress rehearsal form. You can't do it? Swallowing the consonants? Air not coming through quick enough? You're fast, mate.

[Deano5]

Thanks all, really appreciate all of your comments and can see the theme! 😀 I really need to train myself to run slower, it's actually really hard! One thing I've noticed is that when I've tried to run slower initially I don't feel the benefit (although I'm sure I would later on!) and then pick up the pace again!

Thanks again all, I'll try harder to pace myself!

Great community here by the way, I wish I'd have found you earlier!!

Take care,

Dean

[mrrun Graduate in reply to Deano5]

Slow makes you faster in the end. Not Olympic fast but faster than you've ever been. Your muscles get stronger, your cardio works better, the body over time adjusts/adapts and delivers more.

How long does it all take? I have absolutely no idea. Run consistently, enjoy yourself and you'll find out one day, sooner or later!

[LoonyLoo]

Sloooow down. Best bit of advice I was given on here. Honestly, it works.

[LadyP79]

A bit cheesy but you can't say fail. It's First Attempt In Learning 😊😊 just try and slow yourself down a bit.

I was really wheezy when I finished my first couple of weeks but now I'm not wheezing at all.

I'm on week 6 and I'm still going slowly. The way I see it is, that I can work on my pace and hitting that 5k in 30 minutes when I can comfortably run for 30 minutes. Just being able to run for 30 minutes will be an achievement for me.

Always good to get yourself checked out though to make sure there are no underlying reasons for being breathless.

Good luck with your journey 😊

[Nivvvy]

As above best advice is to slow down and control your pace. As with all exercise plans you should consult your doctor before hand just to be on the safe side.

After you’ve seen your doctor if all is well you may benefit from deep breathing lung exercises to increase your lung capacity. The following website really helped me and it’s just a few breathing exercises you can do while standing or sitting! caloriebee.com/workout-rout...

[Jell6 Graduate]

I breathe deeply on the brisk walk , then slow down, as mrrun has already said, talk, (to yourself, I am on chatting terms with some local sheep🐏) if you can't you are too fast. 😊

[Ripcurlrana71]

Slow and steady Deano. We all made that mistake early on and eventually we give in and go slowly. 💪🏼

[Deano5]

Hello All.

Thanks again for all of your support and comments above!

Just thought I'd update you after my 1st parkrun this morning!

Wow!! What a difference! My overall pace was a tiny bit slower but I felt a hell of a lot better and hardly became breathless the whole run!

As well as all of your advice the biggest thing which helped me was running with other people, it really helped me keep my pace down more naturally and all of a sudden I was running for ages without feeling the need to walk. Once most of the pack had separated out I did find my pace going all over the place again and had to walk more than I'd have liked for the last 1.5 km but overall I was delighted!

Thanks again Guys and Gals! 😀

Dean

[Tasha99 Graduate]

Slow down and slow down again

[Watcher61]

I found it hard to regain my breath. Laura in week two says breathe in for 4 steps and breath out for four. I can only manage two in and three out!