Breathing tips please: I finished the c25k about... - Couch to 5K

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Breathing tips please

capuccino
capuccino
17 Replies

I finished the c25k about 10 weeks ago and have kept up the 3 weekly 30min runs, trouble is I've never enjoyed running and hoped I would get the running bug, I have kept going on sheer will power alone as on every run, by about 15 to 20 mins in I can barely get my breath but manage to drag myself to the end. My legs feel fine, but I feel completely spent and just want to give up, I still get no enjoyment running, other than a brief sense of relief when its over. I think if I could control my breathing I may be able to enjoy it a little, so any tips to keep me going would be much appreciated!

17 Replies
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Triolette
TrioletteGraduate

First of all I truly admire your willpower! I mean, to keep going inspite of it all. High five!

I don't really have breathing tips as I am still new to running. What I do, however, is take deep breaths. In through the nose and out through the mouth. I really try to fill up my lungs because I believe the more oxygen I have the more energy I will have to complete the run. It seems to help but maybe that’s just me.

Also, breathing through the nose and out through the mouth stops me getting thirsty quickly. I don't carry a water bottle with me (yet.) I have just completed W8R3.

Hope this helps and good luck with your running!

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capuccino
capuccino
in reply to Triolette

thank you, I've tried breathing through the nose and out of the mouth, who would have thought it was so difficult! I may well need to try that technique again 🙂

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DeepiM
DeepiMGraduate
in reply to capuccino

Hi. Try a few yoga or pilates classes to help with breathing. They focus quite a bit on breathing. I was doing them long before I started running and feel they helped make it much easier to run.

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Pickles1234
Pickles1234
in reply to DeepiM

Me too, I’m sure it’s what helps me.

1 like
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ButtercupKid
ButtercupKidGraduate

Respect for getting through it at all ! 🏅 I’m no expert but two things that have helped me are thinking about posture and anxiety. If you run leaning forward it’s harder to draw breath, so try to keep your shoulders back and your head up. If you dread running you’ll be subconsciously very tense about it and that will make things worse. Allow yourself to go a bit slower, run somewhere beautiful if you can, think happy thoughts or play happy music. Try not to think about breathing ! Maybe try some other forms of exercise too ? This isn’t meant to be a punishment, and you clearly have nothing to prove. Be proud in yourself and what you’re achieving. Enjoy your journey x

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capuccino

I wonder if the speed thing may be right, I thought I was going at a snails pace anyway, but I think I get to about 3 miles in 30 mins, so just short of 5k, its quite hard to tell yourself to adjust your pace, my tracker only measures heart rate, not distance or speed, but will consciously try and slow down a bit, thanks for advice.

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Circle_On_Legs
Circle_On_LegsGraduate
in reply to capuccino

I jog really slowly. If you use an app like Emondo it will track speed and distance. If you haven't done 5k in 30 mins then if you are able, so the extra minutes (build up if necessary) to as long as you need to compete 5k. After you have done that and when your breathing is better, then build oon speed if that's important to you. It wouldn't be for me. Good luck. I'm just started out this time round. Did the 5k run in 2002. 31 minutes. Go me!

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sunshinefish
sunshinefishGraduate

I could be totally wrong here, but the stepping stone pod casts designed to be done after 5 k may have something on them about breathing. I think they are all about improving your running techniques.

Well done you on going on will power alone! Hopefully someone will have a more definite answer for you soon.

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cheekychipmunks

Hey capuccino, shame you’re not enjoying your running much.

Might you be going too fast? I am a snail, albeit slightly quicker than when I graduated in August, and my breathing is under control for the most part. However, I know that were I to push myself too hard, I’d lose my breathing pattern immediately, then I’d struggle.

Could you try slowing right down? Clearly you’re a runner already, but why not see if you can make it enjoyable? Try not to think about your breathing. Let it find its own rhythm - if you’re over conscious of it, slow down a bit more.

Good luck! And how about claiming your graduation badge? You don’t appear to be ‘wearing’ it! There’s a pinned post about them! 🏅

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capuccino

thanks everyone for great advice, its just so depressing when you see other runners hardly breaking a sweat and holding a conversation, I can barely say good morning! I am lucky that there are some lovely places to run and I do mix them up, I need to think positively and convince myself I will enjoy it.

1 like
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Mrun1
Mrun1Graduate

Firstly you have fantastic willpower!

Not to get too personal, but are you a smoker? If so maybe that has something to do with it? If not, maybe you're going just a bit too fast, everyone on here has said it takes a while to find your own pace.

I read here that some people use "running meditation" videos from YouTube and listen to it while they run, to help with breathing and to take your mind off everything.

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capuccino
capuccino
in reply to Mrun1

Funnily enough someone else in my local shop asked me that when I popped in after my run, she also asked why I was putting myself through it! I've never smoked and actually my breathing returns to normal within 2 mins of walking, I am going to look at some of those videos. Off for run now!

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BriC18

Up to week 6 and I've given up trying to breathe in through the nose. Can't seem to get enough oxygen in and then gasp for breath. Anyone else find this?

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IannodaTruffe
IannodaTruffeAdministrator

Your post screams "I AM RUNNING TOO FAST!!!!!! "

If you read the guide to the plan healthunlocked.com/couchto5... there is beginners advice there about breathing along with a link to a useful article about breathing.

The ability to breathe deeply and supply oxygen to your body's demands is fundamental to both enjoyment and long term development.

If you read the guide to post C25k running healthunlocked.com/couchto5... you will discover that to further develop your stamina you need to do 80% of your running at an easy conversational pace..........if you can not speak full ungasping sentences, then you are going too fast. This pace is the recommended pace for all doing C25k.

Slow down, relax, enjoy your environment, enjoy breathing deeply and start to enjoy your running.

What's the hurry?

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capuccino

thankyou, great advice, you're bang on, there is no hurry, 30 mins running slower is better than 30 mins completely exhausting myself to point of wanting to pack it in

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Circle_On_Legs

Hi. Fabulously well done. I hate runnung too. The advise above is very sound. I did the 5k Race for Life in 2002 and not run until i started C25k again recently. Last time it was a goal I achieved, like you, via sheer willpower. At the beginning of Week 1, Laura on the NHS podcast does state to walk and run at a conversational pace. I read on a blog that she also gave breathing advise in week 3 or 4. The writer said he'd needed that advise in week one! This time round I've found that the music that is in the nhs app has helped distract me too from thinking too much. Good luck. You've obviously been doing a great job x

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ButtercupKid
ButtercupKidGraduate

Hope it helps. Happy running ! 😀

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