Still gasping for breath

[Katapult]

Thank you so much for this app, I have really enjoyed the C25k challenge, and completed it on my own in the 9 weeks without any injuries and graduated last week, so I can now run for 30 mins without a break! 🥳 However, I still get out of breath every time. Once I have gained control of my breathing after about 5 minutes or so, I breath in for two strides and out for 3, but I still sound like I am gasping for breath. I am 50 and slim, I jog quite slowly, about 4 to 4.5k in 30 mins, so slowing down even more is not really an option. Will I ever be able to run without sounding like I am about to expire? 🥵. I'd be grateful for any tips anyone may have as I really want to improve my running and keep it up now that I've graduated. Thanks in advance.

[AlMorr Ambassador Graduate]

Congratulations on graduating from C25K, perhaps the reason why you are gasping for breath is that you are running too fast or you have not been drinking enough water, being dehydrated isn't good for running, take a few extra days off running before your next run and make sure you are well hydrated by drinking plenty of water to avoid dehydration and tiredness, good luck. 👍

[Katapult in reply to AlMorr]

Thank you, I will take that advice on board and run slower next time

[Oldfloss Administrator Graduate]

You are moving quickly... and unless, there is a reason which may be impacting your running, ( a bug, humidity etc...the reason you are struggling for breath is, that you are moving too quickly.

There is always slower... start more gently and then save the steps of of the run...You are a ne graduate... ( well done you), but those legs and you need to get used to being a runner ... Give the legs and yourself a chance...

Take a peek at our newest post...

healthunlocked.com/couchto5...

I thiok you may find some ideas there which may help you a tad !

[Katapult in reply to Oldfloss]

Thank you, and thanks for the link too. I thought I was already going slowly, but I will slow down some more next time I am out.

[Oldfloss Administrator Graduate in reply to Katapult]

Just ease back, take it all in and relax... other than that... a long hill could slow you down... although .I used to use that technique and now, I am faster going uphill than on the flat

[Yesletsgo Graduate]

Some of the Nike Running Club guided runs start by telling you to concentrate on your breathing for the first few minutes. You need to find a rhythm. For me it's 'in 2 3 4, out 2 3 4'. Start your run as slowly as it takes to get your breath under control. It's very tempting to just set off as quick as you can because it feels so good to be out there but taking the time to start correctly pays dividends.

I'm 65 and slightly overweight but I'm rarely puffed out. Slow down, get your breathing right and everything flows from there. Don't get too hung up about running fast, it really isn't the be all and end all.