Breathing not improving

[blu54]

Ok, so I started the Couch to 5K programme 5 weeks ago and I still can’t manage to move on from week three - does anyone have any suggestions or should I continue on as I am until I feel I can move on to week four?

[pinkaardvark Graduate]

Well I assume you are still breathing so that's a start. How exactly would you like your breathing to improve? And if you are getting too out of breath while running, have you considered slowing down?

Running is like juggling however, you can't really learn to do it well or easily without simply doing it lots. So in time if you stick with it, it will get easier. Or you'll die out there on the road.. but we don't talk about that in here

[Sofabunny in reply to pinkaardvark]

I get that problem..I have to remind myself to breath better.. I used the Laura NHS app...and found her tips USELESS..😹😹

I think as a beginner you can think about one thing at a time..so I stopped trying the counting breathing and steps..but have found breathing I through nose and out through mouth routine helped..but not too deep as it made my dizzy.

Generally breathing is good ...😉

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

If you are having trouble breathing, then you need to slow down to an easy conversational pace, as described in the guide. If breathing is shallow and gasped you will not provide enough oxygen to your muscles and will tire quickly. This pace is as slow as necessary and it matters not that you can walk faster. It will get faster as you get fitter.

Why can you not move on?

Enjoy your journey.

[blu54 in reply to IannodaTruffe]

I am unable to make the 5 minute run and at times struggle with the 3 minutes.

[IannodaTruffe Mentor in reply to blu54]

Slow down.........as simple as that.

[UnfitNoMore Graduate]

It will come... try to distract your mind... don’t panic about it and it should improve. You breathed enough, your subconscious is more used to controlling it. When I try breathing patterns I tend to hold my breath and then I start panicking that it can’t possibly catch up, but it always does.

[AlphaExecDave Graduate]

All the way through, up to graduation, and for my two runs since... the breathing has never been natural for me in the first 5-8 minutes. Then, something suddenly clicks.

I always have to run to a beat (the NHS 5k+ podcast music is great!!) and find I run best when I breathe to the beat too. In on beats 1 and 2, almost in two separate intakes, then out hard for 3 and 4. It works for me. Who knows if it’s “right”...?! 🤔 I also seem to count... “one, two, threeeeeeeee, one, two, threeeeeee”....

That probably makes no sense whatsoever. But thought I’d share! 😂

But it comes... believe me, it comes. Keep going....!

[blu54 in reply to AlphaExecDave]

Thank you - I am determined not to give up.

[Jell6 Graduate]

I think you are probably going too fast.

Slow it right down. Breathe when you need to, don't bother counting!!!

I find deep breaths on the warm up walk are helping me, but that could be psychological 🤗

[Tasha99 Graduate]

You’re breathing won’t sort itself if you’ve stopped on week 3. Your lungs aren’t getting practise. Slow down and move on. When you get to 5-8 minute runs, it’ll sort itself out.

[Jogunlikely Graduate]

Hi blu54 I'm just going to reiterate the advice above. Slow down, a lot. Don't worry about how you breath as your brain will sort that out, just go slow from the first run stride. Embrace your inner snail 🐌 it doesn't matter a jot if you run/jog/shuffle slower than you can walk.

I would also move on to week 4. Maybe do w3r3 really SLOWLY to give yourself confidence but then move on. Believe in the program and believe in yourself. You can do this xxx

[Jogunlikely Graduate in reply to Jogunlikely]

Ps not sure what you have in your ears when running but find something that will distract you, podcast, audio book etc so you are not focusing on how much time has passed. Personally I can't run to music because I think oh this song is about 3 minutes then it seems to go on forever. It might also distract you from thinking about breathing x

Good luck x

[blu54 in reply to Jogunlikely]

Thank you.💙