Help me learn to Breathe!

[Lisab1503]

Hi,

So I am on week 3 of Couch to 5K, have not ran since Secondary School so over 20years ago, although I am very slim I do little exercise (and am the BIG 40 if you have not already figured).

I am coming to the end of the third week, having now done the 3min runs with Laura saying I should be finding it easier now and my breathing should be better....... FAR FAR FROM IT! I am quite literally dying and panting like a dog on a hot day! (literally). I have never smoked and have a healthy diet, walk loads and a very active person that way but I do not feel anywhere near ready to move onto week 4?

I have tried pacing my breathing, count 4 in with the left foot, 4 out etc - no good!

Any tips on why I am struggling so much?

Thanks healthy people!!

[Hidden]

Hiya! I just wanted to say that I’m in exactly the same boat as you. I’ll be doing week 3 Run 3 later this week and I practically could have written this post myself.

Although I did feel that my breathing ever so slightly improved on Run 2 last night, I still struggle with taking deep breaths in and don’t seem to be able to control this very well!

Hopefully someone will be able to explain why/ give some advice for our little lungs!! Xx

[Lisab1503 in reply to Hidden]

Hey! God I am so glad I'm not alone!! I find paced deep breathing makes me worse? I'm definitely better with little short breaths and find towards the end of the final runs I could easily stop? Lets hope we get some help but good on you keeping it up!! xx

[BuffyLaL Graduate]

I haven't graduated yet but am on W7, it sounds like you are going too fast. You'll see lots of posts on here saying slow, slow and then slower than that. There's no race, you are still kicking butt compared to all those still on a couch. Try another run at quarter less pace or half less pace than your doing now, even if your pace now feels slow.

I struggled with this early on thinking I had to be getting lots of distance so was going too fast even though it felt slow. Once I read some advice on here, I slowed right down and my brisk walk was actually faster than my run pace and my breathing got tonnes better!

W7 now and my run pace is quicker than my brisk walk all thanks to the plan

[Lisab1503 in reply to BuffyLaL]

This is great, thanks Buffy! xx

[Buddy34 Graduate]

This is a frequent question. The answer is SLOW DOWN . You may think you're already going slow but if you try really hard you can go slower again. It can be done and it will help. Good luck 😊😊

[Lisab1503 in reply to Buddy34]

OK - thanks Buddy! x

[Buddy34 Graduate in reply to Lisab1503]

Let us know how you get on with your next run😊

[tiggs1 Graduate]

Slow down, there is no such thing as 'too slow' with this program and if you slow right down your breathing should become much easier

[Lisab1503 in reply to tiggs1]

Thanks Tiggs x

[Hidden]

Are you breathing in through the nose and out through the mouth?

[Lisab1503 in reply to Hidden]

I find it really hard an tires me out more? I try but not all the time no?

[Hidden in reply to Lisab1503]

I know what you mean, it can seem harder to do. Maybe practice it throughout the day when you are not running.

[Lisab1503 in reply to Hidden]

See when I’m calm I can do it fine? Practice makes perfect I guess?!

[Hidden in reply to Lisab1503]

Yes practice makes perfect.

Do it whenever you are walking and see how it goes.

[Grannyhugs Graduate]

All above about slow so true but also, dont be stuck by the four in out rule, if it doesn't work for you dont do it. I tried for about 4 breathes when first told to by app - no way, needed to do it on 3 or actually I try not to even think about it and just breathe. The rest of the day your body does this naturally!

[Lisab1503 in reply to Grannyhugs]

OK thank you!! I def find my own breathing easier but everyone say's its all about the breathing techniques! (and congrats Granny!)

[Buddy34 Graduate in reply to Grannyhugs]

Definitely. That 3 in 3 out of 4 in 4 out didn't work for me either I found it just made it harder. Once I slowed it down I just breathed she I needed to 😊

[UnfitNoMore Graduate]

Slow down is the first thing that springs to mind. Also you could add some brisk walking into your rest days to help develop your aerobic capacity... the Active 10 programme does this and only involves 30 minutes a day, which can be split into 3x10 minutes to fit your life easier, but as you’re already a walker this shouldn’t be a big deal.

[Lisab1503 in reply to UnfitNoMore]

Oh great, that's a good tip. Thank you x

[GoGo_JoJo Graduate]

Unfortunately that breathing advice is a bit early in the programme, it's way too soon to deal with that.

Just keep breathing, when you can try to breathe in through the nose and out the mouth but don't get too bothered if you can't.

I never mastered that whole 4 business but I do sing along with my music to keep my pace slow enough for my lungs to keep up.

It will start to feel more natural in a few weeks 👍🏻😁

[Lisab1503 in reply to GoGo_JoJo]

Ok thank you x

[GoGo_JoJo Graduate]

Please also read the FAQs, info ref pacing etc is all in there

healthunlocked.com/couchto5...

[Lisab1503 in reply to GoGo_JoJo]

That's great, thanks so much x

[LeeU Graduate]

There are plenty of videos on YouTube regarding belly breathing, it is a little strange the first time you try it on a run but stick with it, it does work.

As mentioned, it does sound like you are going too quickly, slow it down, just take it slow and steady, don't try to break any land speed records just yet.

If you can't hold a conversation when jogging then you are going too fast.

[Lisab1503 in reply to LeeU]

Ok thank you, a conversation lol, I can hardly breathe so I’m def going too fast listening to you all! Thank you x

[Doddery123 Graduate]

🐌🐌🐌🐌🐌🐌 is the answer.

[Zippy17726]

I’ve always struggled with this and I did my first 10k last week . I find I overthink the whole breathing thing even now and it’s not until I’m passed the terrible 10 mins in that I kind of relax and don’t think so much about the breathing.

The 4 in technique never worked for me nor did in nose out mouth. I find what works best for me in in and out of mouth breathing .

[Zippy17726 in reply to Zippy17726]

I mean in and out through mouth breathing

[Lisab1503 in reply to Zippy17726]

10k is amazing!! Seems I def need to slow down! Well done you x

[Zippy17726 in reply to Lisab1503]

Thank you, I know everyone says it but I’d have never thought I could do it this time last year. I was like you and hadn’t ran since school and am nearly knocking on 40’s door.

Keep it up, it is a brilliant programme and it is hard but if you persevere it slowly becomes easier . Good luck! X