Breathing advice

[Bookloverabc]

Have done 2 consolidation runs now and am really having trouble with getting out of breath. Am not going particularly fast, just don't seem able to get into a rhythm. Am finding these runs hard 😩 but I do enjoy the last 5 minutes! Makes the first 25 min slog worthwhile 🏃‍♀️

[Buddy34 Graduate]

I asked the same thing a few weeks ago. The only thing that's helps with breathing is slowing right down. I think once you graduate from c25k you stop paying attention to your pace and before you know it you're breathless. So try your next run really being aware of your pace it really does help . Good luck 😊

[Bookloverabc Graduate in reply to Buddy34]

Thanks Buddy34, i think I've been forgetting about my pace and getting too carried away 🏃‍♀️

[Buddy34 Graduate in reply to Bookloverabc]

Exactly like I was

[Oldfloss Administrator Graduate]

If you are struggling the chances are that you are going too fast... and that is why it is hard.

It can happen..did you have this issue whilst you were doing C25K?

[Bookloverabc Graduate in reply to Oldfloss]

Not so much, i think I'll have to make a conscious effort to go slower. And to relax and enjoy it more. Thanks Oldfloss

[SlowLoris]

Slow down a little and it will be much easier.

[Bookloverabc Graduate in reply to SlowLoris]

Thank you, it's so easy to go too fast

[LeeU Graduate]

Are you belly breathing? I know it sounds stupid but if you are just breathing in and using your chest then you will tire quicker. Have a search on YouTube for belly breathing and you'll find some good videos on it.

Also, even stranger, if you belly breathe and breathe in through your nose then you don't tire as quickly either, something to do with it relaxing your body more (not sure how scientific that last one is, it's something I heard on a YouTube video when I was having trouble with my breathing first time I did C25K).

[Bookloverabc Graduate in reply to LeeU]

Thanks LeeU, I'll take a look and try it.

[IannodaTruffe Mentor]

Our individual sustainable pace is defined by our ability to provide adequate oxygen to our muscles, which can only happen when we breathe deeply and fully..........this is not sprinting.

Slow down to a pace at which you can speak aloud clear ungasping sentences as you run.

[Bookloverabc Graduate in reply to IannodaTruffe]

Thank u, I'm definitely going to fast then cos i can't speak one word towards the end!

[IannodaTruffe Mentor in reply to Bookloverabc]

It is recommended to spend a minimum of 75% of your running at an easy conversational pace.

[DiscoRunner Graduate]

I’m with Oldfloss - you’re probably running too fast for the stage you’re at. Just slow right down till you don’t get out of breath and continue consolidating at this slower pace. Running slowly is the best way to build strength and stamina (I run using the Japanese slow jogging technique), so if pace is important to you it will come in time. When we’ve completed c25k we’ve run for a little over 8 hours, so we need to get many more hours under our belts before we’re ready for upping our pace. After consolidation you can add duration to one run and this will help build further strength.

[Bookloverabc Graduate in reply to DiscoRunner]

Thanks DiscoRunner, i did watch a video about that technique. I'll try to go slower 🐌

[bananahead Graduate]

I found this too. I went back to using Week 9 runs as it helped to discipline me to run at a pace that is right for me.

[Bookloverabc Graduate in reply to bananahead]

Thank u, think get too excited after graduation and zoom off lol!

[Windoze Graduate]

Slow down. Breathe from the belly. I'm practicing the 2:2 method on my speed/threshold runs.

runnersworld.com/training/a...

On race days if I feel I am losing control of my breathing a little when fatigue is setting in I tend to count strides in sets of tens for a few mins and back of the pace.

[Bookloverabc Graduate]

Thanks for the advice Windoze 👍

[Bookloverabc Graduate]

Thanks to you all amazing people. Making a conscious effort to slow it down really helped and i was able to speed up at the end. Enjoyed running the whole run again. 🏃‍♀️😊