Couch to 5K
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Posture and breathing

I can't catch my breath. It's as if my efforts don't contain oxygen but I wonder if my posture makes a difference? I'm round shouldered and hoping running will help this so when I can, (remember!) I try and open my chest out and this makes a diff but it must look odd running pencil backed and it's hard to maintain. I can walk faster than I can run (without issue) and I'd really like to pick my pace up. Can posture 'squeeze' the chest to prevent adequate oxygen intake? Does anyone have any tips on making each breath count? Cheers.

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Hi , a friend of mine has been running for years and her advice has been to inhale for 3 and exhale for 3. Also push your shoulders back and maintain good posture. It opens up your chest.

I also walk faster than I run. My first goal is to reach 30 mins and then to run faster. Ultimately I would like to do a 5k in 30 mins.

Seeing as I’m nearly 51 and more than 7 stone overweight, this may take a while. For now I’ll just plod sling and do my best.

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Thank you. That's really sound advice and it's good to know I'm not alone on this journey. 👏

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There are sections in the guide to the plan on both posture and breathing healthunlocked.com/couchto5...

It is highly likely that you are running too fast. Your pace should be defined by your ability to breathe easily and hold a clear ungasping conversation as you run. It doesn't matter if you can walk faster, but you can't run if you are not getting good lungfuls of oxygen......it is your fuel.

Slow down to that easy conversational pace and magic will happen.

Enjoy your journey.

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Thank you so much. Your post and links are VERY helpful and I really do appreciate you taking the time to respond. I hold a lot of tension in my neck/shoulders when running (so much so the back of my head aches!) so I am going to concentrate on posture, relaxation and technique from your tips and slow it down, even if it means my time does not improve short term. Thanks again 😃

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I'd look at exercises to improve your posture (e.g. Pilates) on your rest days and slow down on your running days. You need to aim for 30 minutes at a pace you can chat at.

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Thank you. I think I've been comparing myself to natural runners! I think this journey is longer for some than others and I just need to accept that. Pilates is a good call, it's something I do anyway but need to do more often. Thanks for responding. I'm going to slow it down and build my core. 😃

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