Breathing tips?

[Nuggets28]

W8R2 down! The thing holding me back lately is my breathing, I'm very aware it's all in my chest but find it very difficult to belly breathe whilst running? My pace is slower than ever and I'm not gasping, just feel like I'm not getting enough air as I need. Anyone have any tips?

[johnno117 Graduate]

No tips sadly, but I've just done this run and I feel slower than ever too!

[UnfitNoMore Graduate]

Have you tried controlled breathing as per meditation? There’s an app called calm and it has a breathing trainer in the more section. That breathing without the “hold” bit is the way to go, and I find meditation apps have helped me much more than trying to count steps and breathe.

Basically slow right down so you’re barely running and then try the breathing... then you can gradually up the pace until it’s not working anymore... drop the pace a tad and you’re there.

[IannodaTruffe Mentor]

It was said that Usain Bolt did not breathe whilst running 100metres, but as a longer distance runner your ability to breathe deeply and fully defines your maximum possible sustainable pace. If you are gasping then you are going too fast, will not supply enough oxygen to your muscles and you will tire quickly and therefore not develop your stamina.

The recommended pace for C25K is one at which you can speak clear ungasping sentences as you run........your easy conversational pace........this is different for each runner and will increase as you get fitter. This is covered, with other breathing tips in the guide to the plan healthunlocked.com/couchto5...

C25K is not about sprinting, so relax, breathe naturally as you always have done, slow down and enjoy yourself.