Can't breath- is this normal?

[Itsnowornever]

Hi fellow runners 👋 I'm finding that I am really struggling with my breathing. This is especially worse when I set off. Is this normal? Any advise on how i can breath better?

[Johnnylewis Graduate]

Curiosity what week are you on?

[Itsnowornever in reply to Johnnylewis]

Week 4

[Buddy34 Graduate]

Slow your running right down then if possible slow down even more it should help 😊

[Itsnowornever in reply to Buddy34]

I'm seriously not running fast 🤦‍♀️

[VinylQueen13]

Is it an early run? Is it warm or do you suffer hayfever or asthma?

[IannodaTruffe Mentor]

Can you speak clear ungasping sentences as you walk briskly?

If not, then it would be advisable to consult your GP in respect of exercising.

If you can speak clearly as you walk briskly, then maintain that speed but move to a running action. This easy conversational pace is the recommended pace for all to do C25K and it will vary in speed depending on your fitness.

This advice is all in the guide to the plan healthunlocked.com/couchto5...

If you cannot breathe, slow down.

[Johnnylewis Graduate]

Try walking longer in your warm up, then slowly build your speed up. Just don't go from 2 till 5 so we quickly if you know what I mean. Also try looking up for breathing exercises as well.

[martinhermanus]

If necessary revert to walking fast for a few weeks. Yiur fitness will still improve.

[cyberjol]

I really struggled with my breathing for weeks, but now do one deep breath in through my mouth, hold for a couple of seconds then breath out through my mouth followed by another breath out which I think clears all the carbon dioxide out - seems to work for me

[Ilovechocolate96]

I have now completed the couch to 5k and what I have learnt is slow down!! It doesn’t matter about time and if your breathing is hard slow down then gradually increase once your breathing settles. Or if it doesn’t just keep at the slower pace.

[Beccym Graduate]

The first 10 mins or first mile is how long it takes for your breathing takes to even out, I still find myself often thinking why am I doing this in first 10 mins. When you start the longer runs you notice this.

It could also be that your pace is too fast.

[Scram Graduate]

I had the same problem. I found it really useful to think of my warm up walk as my oxygen invigoration walk. I take deep breaths and get my lungs working before starting to run. It seems to wake them up and get them ready for the hard work ahead!

Keep your speed slow when you run and try a few different breathing patterns to see what works for you.

If you still struggle pop to your GP to check there isn't an underlying issue. I did and my GP was very supportive.

[Collielovet]

One reason I am doing C25K is thatcI get out of breath walking fast and uphill. I think it has improved as I restarted from the beginning and it was easier. It's not my legs it's the breath but it should improve over time. Hope yours gets easier.

[Tiggercnk Graduate]

If you can walk briskly without getting out of breath but can’t breathe running it really is as simple as finding your point in between. It’s there you just have to find it by slowing down

[Kasi42 Graduate]

I had major problems with this for a month or two. Started when I was running 5 mins +. After a month or two of just persevering, it started to improve and is much better now. I went to gp cos I thought it could be exercise induced asthma. But by the time I got an appointment, it was much improved. And lungs were v healthy. I’d say get a doc check up, and if all is ok, just keep pushing through it and it will hopefully improve. I suppose our lungs need to get fit too. I work with a doctor who had the same problem years ago, his improved and he’s ran marathons since!