breathing

[Sisters-in-law]

week .2 I can't breathe in for four beats,let alone out. I guess I would have less time for breathing if I ran faster, but that's not on.

do you think she means us to count each footfall?not just the left footfalls? I can do .3

[MissUnderstanding Administrator Graduate]

I’ve never got on with trying to breathe in a pattern. Just go slowly enough that you can speak in clear, ungasping sentences and breathe naturally for you. That’s worked for me.

[Hidden]

Ok firstly use whatever works for you 👍, you will find your best breathing sequenceHave a read of the below link as per penned by

IannodaTruffe

healthunlocked.com/couchto5...

It'll help greatly 👍🌟👌

Good luck happy healthy running

[Instructor57 Graduate]

Just breathe however feels natural.It's worked for you until now so don't worry about it .

Just concentrate on running at a conversational pace

[Liono Graduate]

I took it to mean that you should start counting when your left foot hits the ground but then count each footstep, left or right. But the number doesn't really matter as others have said, it's more the notion of breathing regularly.

I find it really helpful to count breaths and usually do every 4 steps unless I'm on a hill when it's every 3! I found I just did it naturally when I started C25K and wonder if it's something I was taught when doing cross country at school a very long time ago. But others find it's too distracting - do whatever works for you 🙂

[M0use Graduate]

I got in a right muddle when I was trying to count breaths and steps, in the end I just tried to keep slow enough so that my breathing naturally stayed slow enough, the good old conversational pace. Stay calm and keep your head up shoulders down and I'm sure you'll find your rhythm ☺️🏃‍♀️

[j-runs Graduate]

My running (and brisk walking) falls into 4 steps - pant 2-3-4 pant 2-3-4. When I did a parkrun and was trying to keep up with people disappearing into the distance it was pant 2-3, but I find that a bit too fast for comfort.

[Brixcos Graduate in reply to j-runs]

That made me laugh out loud 😂😂

[Sisters-in-law in reply to j-runs]

I think you'rebeing serious? It's breathe out quickly on 1 and breathe in slowly on 2,3,4. I could try that. If it kills me, I'll let you know.

[j-runs Graduate in reply to Sisters-in-law]

I think I breathe in 2 out 2 but not sure, I just go by the out breath. This is just me though, you should just breathe as comfortably as possible and you'll find your rhythm I think. x

[Dendev75 Graduate]

I totally did not understand any of the breathing and counting to footfall at all. I used to do my own breathe in for two and out for two at the start of the programme but then became a mouth breather so I’d get more oxygen and I’ve found that I don’t think about it as much after the first 5 minutes - good luck and just keep it slow - if you can sing or talk whilst you’re running you’re doing great 👍🏻

[Pinkpig20 Graduate]

I would just try breathing naturally. I couldn’t breathe in for so many footfalls etc If you are struggling when breathing try to go slower.

[Yesletsgo Graduate]

I found that counting breaths (for me four steps not four right or left steps) made me more conscious of my breathing. Once you start to do longer runs this is useful as gaining control of your breathing is essential for conserving energy and generally running better.For now just do the best you can, it will all fall into place as you get fitter and stronger, which you will. As has already been said make sure you can speak normally and most important, you've been breathing a long time so you know what you're doing

[UnfitNoMore Graduate]

I’m in year 5 and I still can’t breathe that way 🤣

[nowster Graduate]

I could never do that either. I just breathe as feels natural to me.

I suspect they're trying to make it so you're not taking short shallow breaths.

You want to be able to fill your lungs, deep down into your belly, not taking quick gasps into the upper chest.

[Yesletsgo Graduate]

Another tip, maybe try and concentrate on exhaling regularly rather than inhaling. Your body won't let you forget to inhale but it's very important you get rid of all the CO2 you produce as otherwise it makes lactic acid in your muscles which is the cause of cramps, not nice. Maybe just exhale for 4 beats when you think about it?