Breathing

[KL77]

I've completed week two and really pleased 😄. The trainer voice talks about breathing in for every 4 steps and out for 4. As soon as I focus on breathing, everything else goes to pot. I don't seem to be able to get enough breath by breathing in through my nose so I keep returning to mouth breathing. Any advice?

[MissUnderstanding Administrator Graduate]

I would just breath naturally. I’ve never been able to master any specific pattern of breathing and I don’t think that’s particularly held me back. The main thing that affects my breathing is going too fast!

[KL77 in reply to MissUnderstanding]

Thank you

[IannodaTruffe Mentor]

Congratulations.

Do what comes naturally.

This FAQ Post about breathing will give you some tips healthunlocked.com/couchto5...

For most people, breathing difficulty is a consequence of pushing too hard.

Relax, slow down and enjoy yourself.

[Hidden]

hi, I have just graduated and still can’t get my breathing right. I follow a YouTube channel OxygenAdvantage which has some great tips - might be worth looking at 😊

[MissUnderstanding Administrator Graduate in reply to Hidden]

When you say you can’t get your breathing right, what do you mean? Are you breathing? Are you out of breath? If what you’re doing is effective for you, I just wouldn’t stress about it.

[Hidden in reply to MissUnderstanding]

hi, yes, sorry, I wasn’t very clear! I have been trying to breath through my nose but always go back to mouth breathing. I think I just need to get more comfortable running for 30mins and it will fall back into line - I was managing ok in the earlier weeks. I just graduated at the weekend, and I think trying to improve my pace by doing a bit of interval training during my runs which has resulted in less nose breathing. I read that I need to slow down but it’s trying to find a balance. I’m sure it will come over the next few weeks.

[ChannelRunner2 Graduate in reply to Hidden]

I am not sure, actually, if breathing through your nose is all that important, tbh. Yea, it warms the air before it gets into your lungs - and it's more important you get enough oxygen. So if that means breathing through your mouth, do it!

And thanks for the reference to that YouTube channel! I'll check it out as I've noticed that I am in the really bad habit of holding my breath...

[KL77 in reply to ChannelRunner2]

super thanks. Ill take a look

[MissUnderstanding Administrator Graduate in reply to Hidden]

Congratulations on graduating! You’ll probably find that your pace gets quicker naturally as you run more. Mine actually was the opposite-I ran the whole c25k programme too fast and only mastered the conversational pace afterwards! Lots of slow running later, I’ve set new PBs for 5k, 10k and I’m up to nearly a half marathon.

Just be a bit careful about pushing too hard too soon after graduating. Make sure you’re consolidating everything you’ve achieved before trying to work on pace. It’s really not worth a stint on the injury couch. Really good luck with whatever you decide to do next!

[KL77 in reply to Hidden]

thank you

[Cmoi Graduate in reply to Hidden]

Oh just ignore all that nose breathing stuff. If it comes to you naturally and works for you, great. Otherwise, forget it, it really isn't necessary.

[KL77 in reply to Hidden]

super. Thanks. Ill take a look 🙂

[KL77 in reply to Hidden]

great thanks ill take a look

[Wwps Graduate]

I’ve never managed it! I’d ignore and concentrate on making sure you can hold a conversation without being breathless - that will carry you through the programme the best!

[KL77 in reply to Wwps]

thanks

[Wwps Graduate]

ps well done for completing week 2, that’s brilliant! 🙌👏👏

[nowster Graduate]

We'd encourage you to keep breathing. 🤣

But don't get worried about doing any particular pattern. The more important thing is not to be trying to go so fast that you're huffing and puffing.

[KL77 in reply to nowster]

thank you 😊

[Chrissy2shoes Graduate]

I used to run for my local Harriers team and I always breathe in and out through my mouth, it’s more efficient when you’re wondering where your next breath is coming from. Best of luck KL77 🍀🍀🤩

[KL77 in reply to Chrissy2shoes]

brilliant thanks

[Comte Graduate]

Just breathe naturally. I find that my breathing rate varies throughout the run because one does not run at a constant speed. Breathing in for 4 steps and breathing out for 4 steps is only a rough guide which can safely be completely ignored. The important point is run at a speed where one can maintain a conversation and it is this proviso that governs one's breathing and speed.

[KL77 in reply to Comte]

thank you

[B_Dlo Graduate]

Its difficult to follow that breathing pattern. Simple breath naturally. Well done for completing week two.

[KL77 in reply to B_Dlo]

thank you

[Reggit Graduate]

All you need to remember is ‘not breathing is bad, breathing is good’.

Forget all the ideals it tells you to do - I don’t think many people can do it properly, I certainly can’t, but I haven’t keeled over yet and am now running considerably more than 5k these days and only breath through my mouth.

[KL77 in reply to Reggit]

thanks

[MrBassmanjazz Graduate]

I can't do that 4 steps thing. (Worse when you're swimming!). I just breathe naturally. If I'm not going too fast - I forget all about breathing, (Love it )

[KL77 in reply to MrBassmanjazz]

thanks.