Why so short of breath

[swim63]

So, I thought I would be fine to start this plan at week 2, wow did I struggle! Think I need to start again at the beginning. Can't understand why I get so short of breath on such a short run! 😞

[Instructor57 Graduate]

Hi, if you're struggling to breathe then your probably trying to run too fast .

This is the usual problem starting the program.

You should be running at a pace where you can speak full sentences without gasping for breath !

If you can't then it is too fast .

👍

P.S

I noticed my you said you started at week 2 ?

Do week 1 first !

[swim63 Graduate in reply to Instructor57]

Thank you. Not sure if I can go any slower without stopping! Started week 2 because I could have managed this easily in the past, apparently not any more! Next run I'm going back to the beginning. It's so frustrating what a couple of years difference can make 😡

[Instructor57 Graduate in reply to swim63]

Yes a couple of years will make a big difference,

And everybody says they can't go slower, but if it's not at the conversational pace it's simply too fast ...

And you can always go slower as you could just jog on the spot without going forward ! 😁

[MrsSchnauzerSmith Graduate]

Echo instructor 57 comments- also, I found it was easier if I walked very briskly for the warm up. That meant less sudden shock to the old lungs when I went from fast walk to slow run.

[swim63 Graduate in reply to MrsSchnauzerSmith]

Good idea, I'm going to try this

[TopCat22 in reply to MrsSchnauzerSmith]

I do this and have found it really helps me

[FurtherFaster]

Along with the above, you might also be breathing irregularly and therefore/or just not deeply enough to get enough oxygen to power your muscles...

I found that when I started breathing in and out on the same foot (i.e. breathe in when your right foot hits the ground, and then only breath out again when it next hits the ground a stride or two later) makes sure you're breathing in + regularly. This also helps avoid stitches!

[nowster Graduate in reply to FurtherFaster]

Also look into breathing deep into your belly rather than just the chest. And empty the lungs as fully as you can on each breath out.

[IannodaTruffe Mentor]

C25k is designed to run/jogged at an easy conversational pace which equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

[swim63 Graduate in reply to IannodaTruffe]

Thank you. I'm really slow so don't know if I could go any slower!

[IannodaTruffe Mentor in reply to swim63]

You can always go slower, but there is no point going faster than a pace that you can maintain, otherwise you will run out of oxygen and tire quickly as well as suffer more aches and increase your injury risk.

[John_W Graduate Ambassador]

Hi swim63

Why start at Week 2?

Watch this.... do they seem out of breath?

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

[swim63 Graduate in reply to John_W]

That's brilliant! Thanks. I started at week 2 because I have done some running in the past and thought week 1 would be too easy. How wrong was I?!!

[Pa1nt3r in reply to John_W]

This was a game changer for me. I was running in an area full of high performance trail runners and felt very self-concious about my speed. Once I realised you jog for yourself not for anyone else's benefit, I progressed much quicker.

[swim63 Graduate in reply to Pa1nt3r]

So true

[CandyCool Graduate]

I find, even Now as I’m training for the marathon, the first mile or so I’m struggling to breath and certainly cannot chat. What I think is happening is my brain trying to work out what the hell my body is trying to do. It’s almost the fight flight mechanics making sure I’ve got enough puff to run from the mamouth!!! But once I get settled the breathing is fine. But it happens every time! Xx

[Run46 Graduate in reply to CandyCool]

Lol, glad it's not just me CC...sometimes things go smoothly and other it's exactly as you describe with my body shouting 'abort, abort' until it figures out what's going on 😂

[swim63 Graduate in reply to CandyCool]

I think so much of running is psychological, if I try to control my breathing I simply loose the plot altogether!

[Satsuma1 Graduate]

I graduated last week and I still get out of breath if I set off too fast. That first 5 minutes seems to be all about getting the pace right for me. I second advice already given. Slow right down and definitely start at week 1.

[swim63 Graduate in reply to Satsuma1]

Yes, I'm definitely going back to week 1 🙄

[Tgostswimmer]

Interested to read all the replies here. I get very out of breath on the first bit. But I'm still on walk/run type runs. After the first recovery walk I can run much better... Or at least, I can run the same but my lungs are not screaming! I'm the same swimming. And walking to a lesser extent. The first 10.mins I always think about packing it in. And I'm not *so* unfit! What gives!

[swim63 Graduate in reply to Tgostswimmer]

I remember the first 10 minutes always being the hardest when I used to run before... or should I say jog like a tortoise. And with swimming I find the first 10 lengths the hardest! So annoying

[TotalNewbie1 Graduate]

Start at the beginning again is my recommendation, and take everyone’s good advice. I often fail to do this but when I do all those with experience of running are spot on!

[swim63 Graduate in reply to TotalNewbie1]

Yes I'm going to, was being too confident for my own good!

[TopCat22]

I made a big mistake - for some reason I thought I would be ok starting in week 3! Strained my calf muscle as a result 😂 I would definitely recommend starting at the beginning and you may find you need to repeat weeks before moving in to the next level. Best of luck

[swim63 Graduate in reply to TopCat22]

I also thought about starting at week 3!! A few years ago I could have done , not keen on this getting old malarkey

[nowster Graduate in reply to swim63]

Growing up is optional. 😉

[SueAppleRun Graduate]

Slow down and you will get control of your breathing, we are slow and our first runs were 11mpk but we have speeded up over time and did run one k in under 8 mins fairly recently

[TotalNewbie1 Graduate]

Was so glad to read your post as I then read all the replies and took the good advice and had one of my more enjoyable runs today. I am so good at skipping good advice and then wishing I had taken it 🤦🏽‍♀️

[Bond45]

A good tip is to imagine that there is a hedge between you and someone on the other side. They can see your head moving up and down. If you are doing a light jog, they shouldnt be able to tell if you are running or walking to get the pace right