I've just returned from W2R1, and must have looked a sight trying to master the "breathe on every four" advice from Laura. I probably looked as though I was practising for having a baby.
I found it really tricky breathing in for four steps, and could only manage two comfortably...is this breathing malarkay something I need to get right?
Thank you for any tips!
Oh that’s my next run, so can’t offer any insight, but maybe it just helps by making you focus on your breathing rather than forcing you to breathe in a way you’re not comfortable with.
I’ll get back to you once I’ve tried it 😀😀
Not necessarily at this stage... I can only follow the recommended breathing on my faster runs. I was listening to the “well far” podcast today, and although it’s about marathon training (and somewhat late starting for London IMO) the advice they gave to beginners running was to just use “conversational pace” test and then you’re breathing OK... they said we regulate our breathing to talk, so it’s not only a good pace to run at, it’s a good way of breathing too. I distracted myself from breathing by focusing on spoken word recordings while running, unlike music it needs my focus” and then I couldn’t think breathing (I’m only a man so can think of three things at a time, and apparently two are football and sex 😂) and my breathing just sorted itself out.
Well done on the run, enjoy the next one.
That's really helpful info; thank you so much for taking the time to explain
Do what comes naturally. I’m a mouth breather myself (converted albeit) Don’t get too hung up on it. Just breathe!!👍🏻
I like to focus on breathing. It's like meditation on the run. I find 4 in 4 out a little too slow, and generally settle into 3 in 3 out, then 3 in 2 out as get into my stride. Steep hills call for 2 in 2 out, or just slow down a bit. I wouldn't stress about it. It will come as you build your fitness. Congratulations on getting this far. Stick with it.
Thank you for sharing the different breathing patterns for different types of runs...I hadn't even thought about that. Makes a lot of sense!
I have to admit that's what I also do. Half way through the programme. Breathing exercises have been really helpful, to keep the pace going and I also move to every 3 or even every 2. For the first time ever I've not got a stitch whimsy running so perhaps there is something in it.
So glad you asked as I tried that and no way could do every 4, more like every 2. I gave up and reverted back to what I learnt as a child 1 slow in, 2 fast out and singing.
I’ll follow this post to see what the experienced runners advise!
Welcome!
Oh good! I found that every two seemed to work best for me. I think (hope) as I get fitter, I won't get so puffed out so quickly, so perhaps it will become more regulated...
Hi I'm the same - as long as i can conversationally start saying 'please let this end Laura' towards the end of the run I think I'm ok - I did W2R2 last night and it was tough!!
I’ve just completed week 2 and I’m the same as you. In one breath I do 2 steps. 😀
I’m just doing it alone I’ve got no idea. I read 2 but to me that would be 4 steps so we are doing the same I think. Rather than kind of heavy breathing. I enjoyed the brisk walk in between to catch breath a bit.
First of all we'll done on getting to week 2. I think it just part of the training. Week 1 gets you jogging week 2 then gets you to think about other things like breathing correctly. I think as long as your not panting and taking in proper breaths you'll find your own breathing method I just used it as a guide more than what they suggested though I did wonder whether once we get fitter if lung capacity may increase and those breaths would be easier. Just keep going and don't worry too much. Good luck
There is advice on this in the guide to the plan healthunlocked.com/couchto5...
I done w2r1 on Monday and although I tried what Laura suggested I found I couldn’t do that properly so just went back to doing what felt comfortable to me
I found it useful to follow, or at least to think about as it gave me something to distract myself from my aching legs in the early days. I wouldn't try to force it, and certainly find a breathing rhythm that's right for you, but it was interesting to think about. Now it's pretty much automatic for me.
I just breathe how I want to. I think trying to avoid too many shallow breathes is the key but I cannot nose breathe and feel like I’m suffocating. My body seems to naturally settle into what it’s happy with after 5-10 minutes.
I realised straight away that Wasn't going to do it - so just happily gulped air when I needed it and am still alive! and on week 5
Don't fret about it. I surprised myself a few weeks in the programme when I noticed that for long (but still not the full 30 mins of C25k) periods I was breathing through the nose only. It just happened for me.
Hi we are at same stage. I must look hilarious brightest red face in world. Breathing is anything to keep going!! But we will keep going and I know my breathing will sort itself.
I’ve just done that run and found the same although did find that trying to count my breathing made the 90 seconds go quicker. Couldn’t get the breathing right. 1 to 2 breaths max! 4?? Maybe next time
So I tried various things this morning on my w2r2 after reading the article that IannodaTruffe linked too. Tried in 2 out 3, in 3 out 2, in 4 out 4 and all the possible combinations over several runs. In the end I couldn’t breathe so I forgot all of it and just run and I must have breathed cos I’m still here 
For me in over 2 (LR) out L out R is still the most comfortable although when I was more relaxed I could just about move to 3 feet in, 3 feet out.
I think I still prefer not worrying or singing though!
Putting on some slower, more relaxing music helped a bit for me. Also consciously relaxing the shoulders and arms, keeping head and chin up, arms swinging forward rather than across the chest so your rib cage is expanded, keeping loose, slowing down... thinking about the in and out of your breath without worrying about whether it is two, or three, or four, just relaxing into it... I don’t feel/sound as zen as the above might indicate when running, but it helps 🙂
W2R1. Against all Odds (and Stan)
Question to all on breathing 
This is what's it's all about, my running chums.
Now THATS what it’s all about! 
Failed W2R1 and still out of breath 
