Breathing problems

[SH2020]

Hello all, can someone advise on breathing while running? I’ve completed c25k and plod around parkrun regularly, daily at the moment, taking 40 minutes, but struggle to breathe until I’m about 25 minutes in. What am I doing wrong? I’m 50 and only a few pounds overweight. Thank you.

[IannodaTruffe Mentor]

You are going too fast..........pure and simple.

Unless you are working on speed, which should be no more than 20% of your running time, you should run at a pace at which you can speak clear ungasping sentences as you run.

This easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build stamina and your solid aerobic base.

[Instructor57 Graduate]

One thing I noticed from your post is that you say you do it daily ??

Your rest days are crucial otherwise you may be leaving the door open to injury !

And I'm guessing if you struggle to breath then it's too quick .

Can you speak full sentences while running without gasping for a breath .

If not it's too fast.

Good luck 👍

[Hedgehogs123 Graduate]

Hiya, I was told to just breath naturally and not concentrate at all on how to breath as then it just put more stress on trying to run. I'm not an expert at all but it works for me as I tried all different techniques, and now I just try and relax and let my breathing do what it wants without worrying about it. Not sure if that helps?

[nowster Graduate]

One that's suggested at the start is to breathe in for four paces, out for four paces.

The other thing that might be helpful is to make sure you're emptying your lungs enough (comfortably, not pushing it) on the "out" breath. Also look at diaphragmatic (belly) breathing.

[Dorian1 Graduate]

A lot of good advice from experienced people here, which i am not running wise, but reading this i am not entirely sure what you mean, do you mean you are out of breath the whole time, or have no rythm? I am wondering why it gets better near the end rather than worse.

[SH2020 in reply to Dorian1]

I’m not sure to be honest, I suspect lack of rhythm. I have a ten minute fast walk to warm up, but struggle most at the start, then the last couple of minutes. My legs feel fine, it’s ‘just’ the breathing.

[Dorian1 Graduate in reply to SH2020]

So you are not out of breath, but it feels unfomfortable and no natural rythm?

If its not being out of breath, maybe try breathing excercises, like meditation where you watht he breath outside of the runs. I am not an expert on running, but have done meditiation and excercises where breath control is important and i think this may help.

[SH2020 in reply to Dorian1]

Thank you, that’s definitely something to try 😄

[SH2020]

Thanks everyone. I’m going daily because it’s really a very slow run (and I’m so enjoying the feeling for the rest of the day). Perhaps I am going too fast, for me, so will bear that in mind. Also I haven’t heard of the 4 in 4 out before so will give that a go. I’m not a very patient person do must be careful not to overdo it in my desire to improve. Thank you, I appreciate you taking the time to respond.

[Instructor57 Graduate]

But it's not a very slow run if you can't breathe .

As far as running every day is concerned , that really depends if you want to risk injuring yourself or not .

Having had 16 days on the injury couch then I know what I would do .

Good luck 👍

[SH2020 in reply to Instructor57]

Thank you. Would a walk be on on the alternate days do you think?

[Instructor57 Graduate in reply to SH2020]

Of course , any cross training or low impact is fine , just so your giving your muscles time to repair, everytime you run you are putting micro tares in your muscles , this takes time to repair , if you run the day after then it has not had the chance to repair and you could easily end up tearing a muscle,

I get your reason, I really do .

But don't put yourself out for weeks by taking that risk !

Hope that helps, enjoy your runs 😁👍

[John_W Graduate Ambassador]

These folks here don't seem to have ANY problems at all breathing while JOGGING - the can even chat while JOGGING!

watch here: youtube.com/results?search_...

[SH2020]

That’s my speed!!! 😄