Breathing techniques

[sseverin]

Just started wk2 - any advice on breathing techniques? Chest feels like its going to explode.

[Hidden]

Well done on reaching week 2 and welcome to the forum.

If your chest feels like it is going to explode it could be that you are pushing yourself too hard and running too fast on the run sections. Your runs should be at a conversational pace, so that you could talk to someone while running. If that is not the case you are likely to be running too fast.

Slow yourself right down - it doesn't matter if your run feels a similar pace to your fast walk, as long as you have a run action going. C25k is about time not speed, so it doesn't matter how fast you run, Your ultimate aim is to run for 30 consecutive minutes. If you slow down, your breathing will settle into a rhythm of its own and eventually you won't notice it.

Good luck and happy running 😊

[sseverin in reply to Hidden]

Thank you - good advice

[Elfrun in reply to Hidden]

Yes well done for completing week one, slow down and give yourself time to get fit, it won't happen overnight, my runs are barely faster than walking, I've been very active running around the badminton and squash courts over the last few years and lots of non sporty cycling but I have to say the first run of most sessions week one and two was a killer my demon says give up but I'm in charge not my demon, the second run I find breath wise is always easier, for us novices being out of breath is normal, lisa gives breathing advice I thought on week two, I find this a bit off putting as my instinct is to slightly focus on my out breath which I used to do to get beyond the pain barrier when swimming lengths 30 + years ago. Good luck

[Oldfloss Administrator Graduate]

Slow down... try to relax and not to overthink it. Like blinking...it is automatic... on your warm up walk, shake out those shoulders relax your arms. hands and face.... and just enjoy!

[sseverin in reply to Oldfloss]

thank you

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on pacing and breathing..........they are totally interlinked, so slow down. This is about stamina, not speed.

Enjoy your journey.

[sseverin]

thank you all.. key msg appears to be slow down.. I'll follow your advise... cheers

[Roxdog Graduate]

Agree - keep it slow and try not to gulp in sir. Try to breathe in through your nose and out through your mouth rhythmically and relax and then it will all feel easier. I found a helpful thing is to make sure your shoulder blades are down and squeeze them together a bit. I think that helps to open your chest so you can breathe easier. Good luck!

[Roxdog Graduate]

Gulp in air - not 'sir. 😂 must get this autocorrect sorted out!

[John_W Graduate]

Trust me, if you run like this:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

or like this (YouTube: "Quick steps: the running shuffle")

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

I can pretty much guarantee that your chest won't be feeling ready to explode at any point.

[sseverin]

Cheers all - great advice