Breathing struggles

[Issywhizz]

I’ve just completed W6 R3, which is amazing but it was bloody hard! After about ten minutes I really start to struggle with my breathing. I am literally going slow, I couldn’t slow down my pace anymore, otherwise I might as well walk. Why else could this be? Any tips? I take deep breaths throughout etc. It’s a bit of a hinderance t be honest

[nikiob]

If this wasn’t a problem in previous weeks then there may be an external factor such as pollen?

[Issywhizz Graduate in reply to nikiob]

Could be pollen but I kind of struggled on the 20 minute run too. Not really many struggles with it on pre runs due to the intervals

[nikiob in reply to Issywhizz]

I wonder if anyone else could advise here. I’m getting back into running after 7 years of not running but previously could run 13 mls plus. My personal experience was even when I was fit when I pushed myself breathing was more of a struggle. So I think you need to determine if you are working at the limit of your (now) fitness. Or there is something else going on like asthma. A big clue is recovery rate. If you feel better when you stop running ( for example in a few minutes) I would edge towards its you stretching and building on your fitness.

[Issywhizz Graduate in reply to nikiob]

When I stop I don’t feel great straight away, it takes about five minutes (or should I say what feels like five minutes, it could actually be just a couple of minutes) to regulate breathing again.

[Instructor57 Graduate]

I'm way behind you on week 2 BUT

Have you tried this ?

Inhale and Exhale Through Both Your Nose and Mouth

Breathing in and out through only your mouth can have a hyperventilating effect, while breathing in and out only through only your nose won’t provide you with enough oxygen on your run. The best way to breathe while running is to inhale and exhale using both your nose and mouth combined.

Breathing through both the mouth and the nose will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly.

Rhythmic breathing, also called cadence breathing, describes the number of steps you take on inhale and on exhale. If you’re like most runners, you have a natural tendency to have an even number of foot strikes for each inhale and exhale.

For example, if you have a 2:2 breathing pattern, you inhale every two steps and exhale every two steps. This even breathing pattern can lead to injuries because the exhale is always on the same foot.

Instead, try focusing on a breathing pattern that alternates from one side to the other. For instance, a 2:1 breathing pattern in which you inhale for two steps and exhale for one. This alternating pattern will increase your core stability and help you remain injury-free.

[Issywhizz Graduate in reply to Instructor57]

Must admit, I do breathe through solely my mouth, that could be due to have a constant blocked nose from living in smokey London! But equally I find it tricky to concentrate on breathing in through the nose and out through the mouth, I can’t focus on that so end up just breathing through my mouth 🙈 I will try it again, cos maybe after a while it will just become a habit to breathe that way

[Antisocial]

Everytime I have struggled with breathing it has been due to going too fast, sometimes I didn’t realise but when I got back my splits were all over speed wise. Maybe you got carried away at some point and this messed with your breathing?

[Issywhizz Graduate in reply to Antisocial]

Honestly I can’t go any slower, I’d be almost walking. I’ve tried slowing down, but can’t go slower 🙈

[Sidaal in reply to Issywhizz]

Honestly I've struggled myself for the past 6 weeks with not being able to go further/longer because of breathing. And the only advice I could get was to 'go slower'. Like you, I thought any slower will be walking or going backwards! I did go out today, determined to make it work. I felt really silly as I thought I was barely moving BUT I I've ended up doing my best time yet for 5K! No walking, no pausing, no dips in pace. Just a steady, super slow trot.

[Issywhizz Graduate in reply to Sidaal]

Thanks for this. I was kind of the same on my run yesterday, struggled with breathing after 10 minutes but I know I was going to fast. I slowed right down, almost to walking pace to regulate my breathing. It did help. I just need to set of slower and find that steady pace 😊🌈

[Mhjogs Graduate]

I went out to do W6R3 this morning and had to stop as my breathing was a bit of a struggle. Looking back I don’t think I was taking enough deep breaths and mind over matter failed me (I thought I’d run for 16ms not 12ms at one point and my brain didn’t like it!)

Like you I possibly couldn’t go any slower, I think we just need to take our time and repeat if needed and the fitness will improve, certainly has for me compared to week 1.

[Dtay1978 Graduate]

Are you following the breathing technique describe in the app, I found once I started to do that I was fine 😊

[Issywhizz Graduate in reply to Dtay1978]

What’s this breathing technique?

[Dtay1978 Graduate in reply to Issywhizz]

Breathe in through you nose and push you stomach out at the same time them relax and breathe out, very simple but effective 😊

[Issywhizz Graduate in reply to Dtay1978]

Thank you for the advice, much appreciated. I will try it. It’s hard to focus on that when focusing on pushing through the run