My breathing is still my biggest issue

[geb6o8]

I may have graduated some weeks back however I am still finding most of my runs difficult because I'm not able to breathe properly. Some days I'm absolutely fine but others like today (today was by far my worst when I felt I was going to have a panic attack as I couldn't catch my breath) are just plain crippling. I just don't think I've learnt how to breathe properly when running. The C25K app doesn't touch on it other than briefly on one of the weeks. Also I don't know if living a few miles from Heathrow Airport and a lot of pollution might not be helping either. Any suggestions or help I'd be so grateful for please as it's getting me down.

[DiscoRunner Graduate]

I run in west London too. There’s a rec a 10 minute walk way which is the nearest place away from traffic I can find. Not much we can do about Heathrow though! I struggled with the breathing, trying the breath in with 3 or 4 steps and was sort of counting breaths & steps and not really getting it. Then in W6 I saw the Japanese slow jogging movement film m.youtube.com/watch?v=9L2b2...(Not working as expected?) and started running this way and the breathing took care of itself. If you don’t like the idea of being a slow runner (I love this technique!), you can use it as a way of building strength and work on pace in a few months. When we graduate c25k we’ve run a bit of 8 hours (great but not that much), so even as recent graduates, we’re still getting those miles under our belts. So maybe slow down for a bit, get a few months of 3x30s in the tank and as you lung capacity improves pace can be worked on again. I’ve opted for duration rather than speed, and yesterday ran for an hour for the first time. Distance was little over 7k so about 3.5k per 30 mins, this wouldn’t be possible for me any other way. It felt great, I was tired at the end but not puffed out, as you should be able to chat or sing while doing it. It’s called smile running for a reason & I was smiling!

[geb6o8 Graduate in reply to DiscoRunner]

Thank you DiscoRunner. That's very helpful. I'll look at that video and see if I can use the information. I run 3x30 mins a week. I'm not too bothered on the distance I run as I'm doing it for exercise. I dearly just want to crack my breathing problem now. Thanks again.

[primaballerina in reply to geb6o8]

Hi - I am following (I hope) in DiscoRunners very very slow footsteps - I could NEVER breathe when running at school, and actively and successfully avoided it (I did alot of ballet instead)

During C25k..... I found the reason I couldn't breath was simply because I was going too fast!

I also tried to do ONE minute of 'faster' running during my first 28 minute W8 R1 the other day... and when slowing down to my 'shuffle-jog' aka japanese slow running, I thought I was going to die for a good few minutes BUT I kept on going and did eventually get my breath back to allow me to toddle along comfortably for the rest of my run (no more showing off until months into post graduation)...

So see if you can join DiscoRunner and me in slow jogging and start to feel comfortable in your breathing... seriously, I can WALK faster than I run (my dogs suggested I did just that when we were caught in the rain the other day)!

PB

[davelinks Graduate]

You can always slow down.. how are you supposed to breathe when running? There's no real specific way, it should come naturally!

The ultimate way to get more air/oxygen down deeper into the lungs is to breathe in through the nose and out through the mouth, but to do that constantly isn't practical when running, for running it's best in and out through the mouth for the highest volume of air that's needed.

Your not trying to run with your mouth totally shut are you?

What I do is just breathe naturally with mouth just open, I also make a conscious effort to occasionally take in a deep breath through the nose, making sure shoulders are back and chest out.

[geb6o8 Graduate in reply to davelinks]

I don't think I'm running with my mouth shut.

[Bunnyrunner Graduate in reply to geb6o8]

I feel the same about my breathing. I generally am quite a shallow, fast breather in my resting state.

I’m on week 7 r3 at the moment, and I find that going slow does help, but I do feel that I could actually run better if I could manage my breathing. My nose always runs too... faster than me !! 😄

I have my music quite high to block out the sound of my breathing... it makes me less anxious about it.

I’m going to take a look at the video too.

[geb6o8 Graduate in reply to Bunnyrunner]

I'm aware I probably sound very loud when running so when I pass people walking I try not to breathe... lol... I'm sure I'm still making noise though😟

[nif100 Graduate]

Hi I could not get the breathing in out that the app suggests. When I run I try and keep my breathing as a nice and relaxed breath in and out. I do suffer from an old whiplash injury so tend to run with my arms dropped lower by my sides I found this stops me tensing up around my rib cage and lowers the shoulders and relaxes my chest . It is worth a try. Actually relaxing is the key and try and forget the breathing (I know that sides silly) but if you are running at a nice pace you will actually find your breathing comes naturally.

[RunRunRun13 Graduate]

I too had problems with breathing but thought too much about it, I don’t breathe through my nose as that just doesn’t work for me. So how about slow jogging, keep your mouth slightly open and breathe in and out and relax your head, shoulders, arms and look ahead (not down) if you start to feel panicked then a deep breath in and slow breathe out should rectify this. If you have to stop then just stop and take a deep breath in and out. You will start to get into a rhythm and your breathing should come naturally, run too fast and you may find it difficult. Good luck and it will come.

[geb6o8 Graduate in reply to RunRunRun13]

Thank you... yes I too feel I probably should just stop and catch my breath again and not worry that I've stopped! Some days I have great runs and breathe perfectly. I'm also wondering do I have asthma. I'm going to really concentrate on my breathing and see if I can make it better and if not I'll ask my GP about it.

[Tasha99 Graduate]

Maybe you need an inhaler? Could be hay fever too. Otherwise slow down.

[geb6o8 Graduate in reply to Tasha99]

Have been using an inhaler 😭

[Tasha99 Graduate in reply to geb6o8]

I’ve got a turbohaler 👌🏽 better for sports - could try that?

[geb6o8 Graduate in reply to Tasha99]

Is that on prescription?

[Tasha99 Graduate in reply to geb6o8]

Yes