Breathing

[Sassuolo]

I completed week 5 of couchto5K but I can t inhale breath through the nose. I automatically revert to inhaling through the mouth. If I inhale through the nose I have the impression I can t inhale enough oxygen. Tips or remedy or advice is welcome.

[nowster Graduate]

I wouldn't worry about it. Just breathe as feels natural to you.

[Maz1103 Graduate]

I used to overthink the breathing issue. In hindsight I think it made me a bit panicky. Someone suggested to just breathe as naturally as possible and let your body tell you what's right, if you are struggling to breathe slow down. All of a sudden at about week 5 or 6 I realised I hadn't thought about it for the whole run and I still don't. You will naturally breathe deeper when you need. Good luck.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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

and includes advice on minimising impact, stretching after every run, hydration, breathing and strengthening exercises, all of which will help.

Enjoy your journey.

[spongecat Graduate]

As nowster says...don't worry about it.

I used to fret about it. Do I breathe in through the nose and out through the mouth? Or how many other permutations you can think of.

I have one nostril that is always a bit blocked and used to wear those nasal strips which helped somewhat (apart from making you look a bit of a dick!).

Now I just breathe in and out through my mouth and the laws of nature say that you get a lot more oxygen in that way anyway. Hooray!

It can be unpleasant in the very cold and probably not so good at all if the outside air temperature is freezing. In fact you could end up with bronchitis; that is the advantage of nose breathing is that it pre-heats your breath before disappearing into your trachea and lungs.

Counteract the effects of the cold by wearing a snood. I wear this one that has a grille at the front so as to not impede your breathing too much....

wiggle.co.uk/dhb-windslam-n...

[Chicky12]

Hi, I’ve just completed week 5 too, I also have to breathe like you. I think as long as you don’t collapse in a heap, you are doing ok. Dreading week 6 I have to say 😳

[Oldfloss Administrator Graduate in reply to Chicky12]

Week 6 is great... relax into the longer runs. They are perfect for slow and steady and for letting the newly forming running legs do what they do best

[Oldfloss Administrator Graduate]

Don't overthink it...just breathe

[2old4 Graduate]

Well done on completing week 5. I'm just finishing week 7 and I really struggled with the nose in mouth out technique. After two or three breaths in through the nose I would have to revert to mouth breathing. But I've kept trying in short bursts and find the added advice Coach Laura gives of pushing your belly out on the in breath has made it easier - no idea why. Also practicing it during the walking intervals rather than the runs. I find I'm doing about half and half now. Keep going and do whatever works for you.

[Larrykat Graduate]

Don't worry about it, I can't breath through my nose when running, and initially that worried me, but my Dad said it was a family trait. He could't breath through his nose when running either and he used to represent the RAF at cross country. Do whatever is most comfortable, it will make it easier to relax into your running.

[Grumpypete Graduate]

Is there any other way? I find the first 2K is the worst for breathing but then it gets easier. Just dont stop!

[Joemink]

Beas thing though the mouth is OK, you get more air through the mouth to the nose as it’s bigger..

[Sassuolo Graduate]

Thanks to everybody for the helpful tips and explanations !