Breathing problems

[Positive2021]

I’m on week 7 so now running 25 minutes which is a great achievement as I’m 51 and never ran but loving it. I’m now struggling with breathing and feel like I’m gasping for breath towards the end. I start off trying to breath through my nose but end up breathing in and out through my mouth. Any tips / advice would be appreciated

[AlMorr Ambassador Graduate]

Perhaps you are running a little too fast, slow down a little, drink plenty of water to avoid dehydration.

[Positive2021 in reply to AlMorr]

Do need to drink more. Thanks for advice 😀

[Tasha99 Graduate]

Just breathe however you can breathe. It’ll sort itself out. Sounds like you need to slow down too 👍🏽

[Positive2021 in reply to Tasha99]

Thanks I do think I’m trying to run quicker than my body can.

[sparky66 Graduate]

Your doing great! Just natural to breathe hard.. slow down if it's too much for you..

But breathing only in and out through your nose would be pretty amazing throughout a longer run.. I've ran ten K and huff and puff through whatever. Air flow available 😅

[Positive2021 in reply to sparky66]

Thanks for advice

[Maz1103 Graduate]

Try not to overthink it. I found it easier when I relaxed about it and breathed as naturally as I could. It's normal to breathe heavier with exertion but if it's more than that, slow down. Good luck.

[Positive2021 in reply to Maz1103]

Am going to redo week 7 and relax

[Oldfloss Administrator Graduate]

As the others say, just breathe...slow down...take it steady ...don't over think it .

Do like you do all the time. Gently.

[Positive2021 in reply to Oldfloss]

😀 thanks for tip

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

If you cannot breathe you are going too fast for your furrent fitness level. Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

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

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

Enjoy your journey.

[alpacagirl Graduate]

Slow down until you are not gasping for breath and breathe through your mouth if it works better for you - I can’t breathe through my nose when I’m running as I find I need to take deep slow breaths through my mouth to get enough air.

[Tank_EG Graduate]

Hi Positive2021,

in addition to what others have said about slowing down I will add I was in a similar position to you last year though a few years older.

I was worried about my breathing and whilst doing C25K via the app, I thought it would never improve. Since graduating my breathing sorted itself out as my fitness increased and now I'm regularly running 10k and I'm not out of breath.

So my advice is take it slow, persevere and I'm sure your breathing will improve as your fitness improves 👍

[Pentagonplod Graduate]

Hello, Ive just completed w7r2, I am by no means an expert but to share what I’ve found helps, is to breathe in and out through my mouth and when breathing out purse my lips slightly, secondly if I feel I’m getting too out of breath I just slow down and relax and that seems to get me through!

[Hidden]

And don't forget belly breathing it worked wonders for me - Google it

[Positive2021 in reply to Hidden]

Never heard of that will check it out. Many thanks

[Hidden]

It's a little trick I picked up from TwiggyL of this parish, and it really helped me.