Breathing techniques?

[LoveGuineaPigs]

Hello everyone, I'm only on week 2 and I'm struggling with my breathing so much! I just cannot catch my breath, I have tried some techniques from online but it doesn't work. It's the only thing I'm struggling with 🙁 any tips?

[Instructor57 Graduate]

If you are struggling to breathe then the chances are you're trying to run too fast !You need to be running at a pace where you could hold a conversation if someone was running by your side .

If not, it's simply too fast .

Have a look at this video as a guide .

youtu.be/9L2b2khySLE(Not working as expected?)

[LoveGuineaPigs in reply to Instructor57]

Brilliant thank you! I think I am trying to go too fast, especially comparing to that video. I will try on my next run 😊

[Instructor57 Graduate in reply to LoveGuineaPigs]

It's a very common mistake !You will develop a better areobic base by running slowly and remember, this program (Despite its name) is about time not distance !

Good luck

[CBDB Graduate]

As others have said, the key common issue tends to be to not slow down enough. The pointer to Japanese Slow Jogging is spot on!

Also:

@oldfloss had a catch-up corner about breathing a couple of weeks ago. Not sure there will be specific help, but you might find her post and all responses an interesting read: healthunlocked.com/couchto5......

[nowster Graduate]

If you're talking about breathing, the most effective way is to breathe from the bottom of your lungs using diaphragmatic breathing, otherwise known as "belly breathing". Many people breathe using their upper chest muscles which is much less effective.

But as the others have said, if you're not able to speak a sentence out loud whilst running, you're trying to go too fast.

[SueAppleRun Graduate]

Ha! it happens to most of us i till we realise running doesn’t mean going flat out 😀others have said slow down so just go steady and enjoy

[John_W Graduate Ambassador]

Yep - think JOG not 'run' - that will help

Nice, slow, easy, comfortable

[IannodaTruffe Mentor]

Have you read the guide to the plan? healthunlocked.com/couchto5...

If you want more specific information try this FAQ Post healthunlocked.com/couchto5...

[Windrunner1]

I have mild Ashma and find the cold morning air sometimes makes it seem that my breathing does not replenish the oxygen used by my legs. I have found using my inhaler before running helps me work through it. Also a slow jog until you get a pace which puts you in equilibrium helps. If you use Strava you can see the pace in the analysis.

[Yesletsgo Graduate]

When you start your run concentrate on your breathing rather than your pace. I found counting as I breathe in -1234- and out -1234- in time with my steps helps.Like everyone else says, keep it slow. Good luck 😃

[Bruuuce Graduate]

I’m just going to reiterate what has been said already. The Japanese slow running was a game changer for me. I concentrate on not getting out of breath. As soon as I feel in the least bit breathless I slow down. I run a little faster than he does but the principle is the same.

[LoveGuineaPigs]

Thank you so much everyone!!! Just ran for 3 mins can't believe it! Couldn't have done it without you guys 🥰

[John_W Graduate Ambassador in reply to LoveGuineaPigs]

well done - I hope that felt much better than last time. Nice and slow yes? Breathing easier?

[LoveGuineaPigs in reply to John_W]

Yes nice and slow, breathing was much easier and I actually enjoyed it😅 not feeling like I'm going to give up now!

[John_W Graduate Ambassador in reply to LoveGuineaPigs]

Excellent to hear! The value of going slow demonstrated once again. Josh Clark, the guy who created C25K has stated that the approach should be 'no pain, no pain' - and definitely not 'no pain, no gain'.