Hi All, 👋🏼
I’m new to this site ☺️
I have just finished my 2nd week of Couch To 5K and I’m really struggling with my breathing, I’m not sprinting more of a light jog and I try to clam my breathing by doing deep breaths while jogging but it doesn’t seem to help does anyone have any tips.
Thank you
So.... don’t breathe too deep. Instead try breathing in through your nose and out through your mouth. If you find yourself short of air it means you’re probably going faster than you’re ready for so slow it down a bit. When I first started C25K my pace was barely faster than walking but now in week 7 I’m starting to feel more like a proper runner!
Welcome! Well done for completing the first six runs.
You aren’t going to believe this. “I’m not sprinting, more of a light jog” means you are going way too fast.
You need to slow right down to a very, very slow jog. Your lungs need to figure out what the heck this thing is you are doing and they are going to go a bit berserk at anything above snail pace to start with.
You should be able to hold a conversation with someone running with you. If your breath is too laboured for that, you need to find a slower gear.
It’s one of the hardest things about the programme, going slower. It will make sense at the other end, honest!
Good luck and enjoy the next run.
Ahh thank you that’s makes a lot of sense to me I feel like I’m jogging but from how you have explain it I am going to fast so in my next run I will try to go slower 👍🏼 I’ll shall let you know how I get on ☺️
That’s really helpful thank you as I’m struggling with the same thing.
Welcome to the forum and well done on getting started.
Breathing while running is quite simple...............if you cannot breathe easily, you are going too fast. You should be running/jogging at what is called an easy conversational pace.......... again,if you cannot talk clearly without gasping, then you are going too fast, as explained in the guide to the plan healthunlocked.com/couchto5...
Enjoy your journey.
Thank you 😊 I do the app on my own so haven’t be able to see if I can have conversation but from what you and a couple of people have said I’m going too fast to start with so I’m gonna try and slow it down, it has only been on my last two runs that I have struggled with breathing so maybe I pick up my pace without realised. I will give the plan a read thank you again 👍🏼😊
I run on my own and test my breathing by seeing if I can sing along to my music. X
Ahh I never thought of that ☺️ thank you my next run is Sunday as I’ve got work next two days so will definitely give that a go 👍🏼☺️
I tend to put music on that I like to sing too n often had weird looks even when walking as I get so into my tunes I start singing along usually have the same playlist on in car n kinda forget that I'm outside iykwim
Haha awesome, also what’s the best type of music to listen to do you think I like all sorts, my playlist is all different kinds so wondering i had one particular kind that might be better 😊
I've a Spotify playlist I've made over they years of my fave tunes n just start to play near the bottom as these are the latest songs I've added. I also have a dance music running one that I made up from other people's running playlists. I'd say what ever music makes you happy. I've ran with music from Enya to led zep.
think I’m gonna go through my music 🎶 and make a proper running playlist 🏃🏼♀️ excited for my next run now ☺️ have a good weekend and thank you for your advice
Hi, my breathing was ragged until the runs started getting longer, then I settled into a rhythm. Focusing on breathing just made it worse. Also the in nose/out mouth never worked for me. Just couldn’t get enough oxygen in through my nose and into my lungs. Slow down, don’t overthink it. 😊
Best advice I had was to be able to have a conversation while you run. If you can't you're going to fast. Your breathing will become deep and steady as you become fitter too. Your heart and lungs need to learn to adapt to your amazing new lifestyle so give them a bit of time to get used to running ☺ slow and steady. Well done X X X
Everyone was the same! It’ll sort itself out when you get through 5-8 minute runs. Breathe however you can for now
I remember asking this very question way back. I couldn't and still don't use my nose for breathing. I call myself the goldfish effect. I find your body will come into rhythm as long as you breathe as your body allows. Good luck
I was like you at first but then slowed right down and forgot about running and started enjoying the scenery and people watching. I'm not kidding I once saw a puppy being carried on a ladies chest in a baby carrier.
I think once you slow down and focus on other things you'll find that running and breathing will just fit hand in hand. Good luck and enjoy the rest of the journey xx
Hi I did W2R2 yesterday so we’re about at the same point. Useful comments here. I’ve never run before so good luck to us both to keep going.
I tried the breathing exercises the app suggested. I couldn’t do it so decided the best thing was to not think about it and just breathe. Somehow it’s got me to W5R3 and I’m still alive.
Hi there. In week 2 or 3 I was also concerned about breathing. I wondered if I was asthmatic or if pollen allergies were getting to me. I hadn’t yet joined this great forum and didn’t realise I was probably going too fast.
With hindsight, I think my lungs were just getting used to the shock of it all. By week 5 the ragged breathing had evened out and felt much more controlled.
At the end of week 7 I pushed too hard and injured my leg. The frustration of not being able to run is killing me. Another reason to not go too fast I suppose. 
By the way, when Laura said that I should try breathing in for 4 steps of the left foot and then out for 4, I was nowhere near. It was impossible. It was more like I was doing 4 breaths for every 1 step! In week 7 I am still only doing a breath every 3 left foot steps.
Anyway, best of luck and well done for getting started and sticking with it!
I’m not sure I have any tips but I think at some point the coach voiced piped up to try to breath in for 4 steps then out for 4. I still can’t mabage it but i found it does get easier as the weeks pass
I did this too, I felt I couldn't go any slower because then I would be more or less walking. I think it all clicked in week 3 or 4, I realised if I ran slower then I could breathe normally, then I found that I could keep going for longer and start to enjoy the runs.
Don't over think it!! When I started 4 whole weeks ago I was gasping for air after the 1minute runs, I ran for a whole 8 minutes yesterday and wasn't short of breath at all... legs were exhausted mind! I suffer from anxiety which makes me breathless, taking short shallow breathes. I find for the first time in ages I can control it. Keep going it will sort👍
My problem too was the breathing - I always said I could never run because I couldn’t breathe! I was obviously trying to go too fast! However now in week5 I’m not actually thinking about it - everything seems to be clicking into place, the breathing, the pace, the rhythm - and I’m not gasping at the end! Trust the programme, and the great support on here, and we’ll all be runners in the end! 🏃♀️🏃🏼♂️
Slow and steady is the real mantra to adhere to, forget the 5k element of C25K, the important thing in a couple of months is that you can run continuously for 30 minutes 3 times a week, distance and speed can come later if you like, and I have never figured out breathing, I just try to remember to do it, enjoy your running!
Wow thank you so much everyone I’m so glad to see that I’m not the only one who struggled with their breathing, I’m actually really looking forward to my run on Sunday now and have definitely taken all your advice onboard ☺️ I’ve always wanted to do running but never thought I could do it and was embarrassed to been since running 🏃🏼♀️ but I have managed to lose 4 stone and wanted to start toning up so took the plunge and got the app and I love it 😍 I also like the forum as well so will definitely keep you all posted on my progress ☺️ have a good weekend all xxx
Worth saying also that the week 3 narrative provides some advice just before your 3 minute run. It takes a while to put into practice, but it'll help in the long run (excuse the pun!)
Most likely, if you’ve only been running for 2 weeks your just out of shape. Stay focused and consistent and you’ll have no problem breathing at slower paces before long. I definitely wouldn’t recommend breathing in exclusively thru your nose, while this way of breathing has its merrits in certain short term situations you take in considerably less oxygen that way, and that’s more than likely why your breathing so hard to begin with (your body doesn’t think it has enough oxygen.)
my advice is to go as slow as possible to keep your breathing under control. Take advantage of the “walk/run” method. Most people start out unable to run much distance, so it’s necessary to incorporate short periods of walking to recover, and start running again. As time goes on shorten the walks until your no longer walking at all. Don’t worry about speed at this point, just focus on building the endurance to run longer than 10 mins without stopping. Once your at 30 mins without stopping, it would be a good time to try an increase your pace some. Hope this helps. remember getting out the door is the hardest part!
Aww thank you 😊 your right about the hardest part is getting out the door it has taken me months to build up the courage to do it on my own. Just waiting for little ones to go to bed then I’m going for it ☺️
Well done, its so hard to find the time when you've got small children to juggle as well, mine are 10 and 6 now so they are quite happy to come with me sometimes other days I get up at 4 and go before my husband goes out in the morning....even the dog looks at me like im mad!!! Don't think I would ever leave the house if I waited till evening though so I have to get it done early in the day. Enjoy
Hi Everyone,
Just an update from all your advice I did W3R1 and slowed my run right down to a jog and I didn’t struggle with my breathing or got the really bad pain in my side 🤗
I even managed to jog for the full 3 mins with ease☺️ Breathing through my nose and out through my mouth doesn’t help tho but I really appreciate everyone’s comments and advice so a massive thank you xx here’s to my next run 🏃🏼♀️
sing while you run... I tried it today and it seemed to work! (I run in the middle of no-where so no one could hear me!!! LOL)
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