How to catch your breath!?

[TOFI76]

Hi all! I've just finished week 2 but am still struggling to pace my breathing. My body seems happy to run but I can't get a rhythm to my breathing and it's frustrating me!!! Any tips anyone?

[Ang33333 Graduate]

Maybe you just need to slow down. It usually works! Run as slow as you need to do you can breathe!😁

[Tasha99 Graduate]

Breathe however you can. Try not to over think it. It sorts itself out as you go through 5-8 minute runs 👍🏽

[Alanist Graduate]

I think we a;; struggle with breathing to start with and confuse ourselves by over thinking it. (Took me till week 8 to figure it out).

Just breath as you normally would and try not to think about it.

If you find yourself puffing, panting and struggling for breath, your going too fast and need to slow things down a bit.

You want to be able to hold a normal conversation as you run and not struggle with the odd word and broken sentences between breaths.

[Running59 in reply to Alanist]

I sing if I can single my pace/ breathing ok. If I can not sing my pace to fast. It’s always worked for me

[Alanist Graduate in reply to Running59]

Yep singing works well, especially if you are listening to music when you run.

[lexiemcd Graduate]

Just take it nice and slow . 🐌 there's no rush so don't push yourself

[Runip Graduate]

I would say keep it slow, and maybe take your mind off it with a podcast or some music that you can really lose yourself in. I find that if I'm thinking about breathing I can start to obsess about it and that just makes it seem worse.

[mrrun Graduate]

Ideally you won’t need to catch your breath. Don’t lose it in the first place. Go slow, then slower, slower than a disoriented baby crawling backwards or Neil Armstrong walking on the Moon. Then slow down big time. That’s the whole point. Two types go fast. Pros (they get paid) and the ‘ambitious’ types, the ones you’ll overlap in 10 minutes. Stick to slow and let your body figure out when it should go faster.

[RunBrianRun Graduate]

I had exactly this,problem on my last run. I just couldn’t get a lung full if you know what I mean. That last “hump” on a deep breath. So I slowed up. Slowed right up, and before long normality was restored. I was overdoing it.

[Irish-John Graduate]

I can just about grunt "hi" when I run.

And not more than once or twice at that

Holding a conversation was never on the cards for me, and yet just by learning to run within my limits has made me confident enough to say I am a a Runner and that it is true.

Best (non stop) five k - 33:24

Best (non stop) ten k - 1;18

Best (non stop and first one ever ) 10 miles - 2;04.

Slowww and steady. It'll get you there Fast is easy - go hell for leather. True slow running is a tad harder to manage

Stick with it and you will graduate

Wishing you all the happy miles that await you in your future ☺

[mrrun Graduate in reply to Irish-John]

John, l took a step from madness to lunacy (or the other way round) and ran the full 5K this evening in silly heat/humidity along Croatian coast, and again managed to keep it under 30 min (that’s when logic gets smashed up by purpose and reason). Anyway. The point is, l managed to sing the whole of ‘lt Makes No Difference’ by The Band. Admittedly, in dreadful, feeble voice, but sang the damn thing all the same. Bought myself a cold beer afterwards.

[Irish-John Graduate]

Almost 40 years of smoking killed my lungs for belting out the Rap version of the Messiah even when I'm not running

mrrun - not only coolest name and avatar on the forum, but smarter than an Irish former nicotine fiend ☺

[mrrun Graduate in reply to Irish-John]

Oh man, I can still smell nicotine anywhere l go.... Quitting it was one of my finest, bravest, proudest achievements......

[Irish-John Graduate in reply to mrrun]

I too am grateful beyond words I quit 😃

[Carolinemcd Graduate]

I follow the advise of breath in for three paces out for three paces. I find that slows me down and helps get my breath back. I usually lose it on an incline or if I’m going too fast (which isn’t often!)

Easier said than done but try not over think it. It will become as natural as breathing while sitting on the couch although you’ll feel much better 😄

[Highamred]

This was something I struggled with tremendously in the beginning. I found that listening to music really helped me as I had something to listen to other than my breathing. I think it helps if u try and master breathing from your sternum, so when u breath in your stomach expands and retracts when u breath out. Try practicing this at home when not running. They do say to breath in through the nose and out through the mouth but again this is something I have always struggled to do when running. Open up the posture of your chest by pulling your shoulders slightly back as well so you have a larger capacity for intake of oxygen. It is an art, correct breathing technique, but with practice and perseverance you will get there!!!!! Have a look on breathing for runners on YouTube, there’s loads of good coaches on there.........Good luck 🏃‍♀️

[Walswife]

I’m with a few others on here - sing it really helps, I really struggled with my breathing as I was overthinking it big time my daughter came out with me (once only🙄) but it was enough for me to find out that talking meant I forgot all about not being able to breathe and I was fine so from that point I sang very quietly I might add 😂 but i haven’t had a problem since. Good luck I’m sure you will be fine

[TOFI76]

Thanks for all the feedback and advice guys - I think I may be going too fast!!! Part of my route is an incline too so that's probably not helping 😩 I'll be trying the singing tip next time though definitely quietly. Stay positive everyone and keep running!!! 👍