Breathing : I had to repeat wk 3 as I struggled... - Couch to 5K

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Breathing

Mottleycrew profile image
MottleycrewGraduate
12 Replies

I had to repeat wk 3 as I struggled with the 5 min runs on wk 4. Started wk 4 again on Monday and only just managed to complete run 1. I have a bad habit of just breathing through my mouth and I'm sure this isn't helping. ANY TIPS PLEASE !

12 Replies
MissUnderstanding profile image
MissUnderstandingAmbassador

Breathing through your mouth is fine. Any way that you breathe is fine. I’ve never got on with trying to breathe any way that isn’t what comes naturally.

The biggest thing that causes problems with breathing is going too fast. If you slow down, you’ll most likely find everything is more comfortable and those runs will be much easier to complete.

When you say you “only just managed to complete” the run, that means you finished it, right? That’s still a success. Are you finding you’re out of breath or is it something else you’re finding hard?

Mottleycrew profile image
MottleycrewGraduate in reply to MissUnderstanding

Yes, getting out of breath, probably because I've been trying to inhale through my nose too much ! I'll try what comes naturally today. Thank you.

MissUnderstanding profile image
MissUnderstandingAmbassador in reply to Mottleycrew

Really good luck for today’s run. Take it super slow and steady, breathe naturally and see if that helps.

Mottleycrew profile image
MottleycrewGraduate in reply to MissUnderstanding

Just completed run 2. Went super slow as you suggested and felt slightly better. Thanks for the tip.

MissUnderstanding profile image
MissUnderstandingAmbassador in reply to Mottleycrew

Excellent! I did my whole c25k too fast and wish I’d paid more attention to people saying to go slow! It really is the best way to do it. Enjoy your well earned rest day(s) and hope the next run is a good one for you too. ❤️

Cmoi profile image
CmoiAmbassador

It's far more likely that you're going too fast than that mouth breathing is causing the problem. You should be running at a pace at which you could comfortably carry on a conversation, so try slowing down.

Instructor57 profile image
Instructor57Administrator

I suspect you are pushing too hard .

run/jog at a pace where you could hold a conversation if someone was running with you !

This will give you your best development.

Just breathe naturally, I tend to use nose and mouth together ,but go with whatever feels natural

An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Counterintuitively, it is easy conversational pace running that builds your stamina and endurance, not fast running.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

Comte profile image
ComteGraduate

Just breathe naturally and anyway that is comfortable. If you become out of breath, you are going too fast and should slow down. As mentioned by others, one should run at a speed where one can hold a conversation. Do not start a run at top speed; start slowly if and that goes well then increase speed.

ArthurJG profile image
ArthurJGGraduate

I found the advice on the app about breathing didn’t help at all. So I just stopped thinking about it and it fell into place after a few weeks. I use my mouth as well, it’s fine. If it gets too much just slow down till it gets better.

Mottleycrew profile image
MottleycrewGraduate in reply to ArthurJG

Thanks for the advice

bernie235 profile image
bernie235

Hi there

I have put off starting week 4 and redoing week 3

My breathing rate is much better controlled when I don’t put too much pressure on myself by running to hard

I hurt my back before week 4 and could not swim or run

Now there is no rush for me

Do take your time and all the best to you!

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