I'm struggling with my breathing while running. I'm following a 5k app that suggests inhaling for 4 steps with my left leg and exhaling for 4 steps. It's really tough to keep up with this pattern and I find myself getting out of breath quickly.
Does anyone else have trouble with this? I'm worried it's affecting my running form and overall performance. I'd love to hear about your experiences and any tips you might have.
Any advice or recommended resources would be greatly appreciated!
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_Vitaly_
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Hi _Vitaly_ yes..I have advice…just breathe…just breathe naturally…your body needs as much oxygen as it can get and if breathing through your mouth is the only way, do that…try breathing from your diaphragm…The best way to practice this is to lay on the floor, put a book on the lower part of your stomach and breathe so the book goes up and down..let us know if this helps…you don’t mention what week you’re on but maybe just slow down too? You should be able to hold a conversation while you’re running ..you can never run too slow
My advice is that breathing is recommended. How you do it is totally up to you! I’ve never managed to breathe to any prescribed pattern. I do what comes naturally and that’s served me well all the way up to half marathon distance.
Often breathing problems are really speed problems from going too fast. You might find slowing down helps. Couch to 5k is best run at a pace where you can hold a conversation out loud, even if that feels slower than you’d expect. It’s counter intuitive but it’ll help you build a great base.
Good luck!
EDIT: Snap Mummycav ! Great minds think alike and all that!!
Oh gosh,,,, we know how you feel... We have had so many posts asking about this and there is loads of advice her on the forum.
Mummycav has given you the best advice ever... just breathe... the way you do all the time, without thinking about it. It really is like blinking... you just do it.
Slowly does it too.... slow and steady as you go... take a read too...
Just wanted to add that I had this issue too! Being a running newbie, I thought ‘well, if they’re recommending that I breathe this way that must be the right way to breathe’.
I found I ended up concentrating too much on trying to match my breaths to my steps, and it felt like I was holding my breath and I ended up feeling more breathless…
I looked at previous posts on here, saw that other people had struggled, and knocked it on the head.
As everyone else said, maybe slow down, breathe however feels natural and most comfortable, and enjoy yourself!
🍏🤗 Welcome and wonderful to have you on board with us. Fab advice already given which I too had to take when I first started. Please let us know how your next run goes and if you have any other questions. Xx
I also found it difficult to follow a pattern, so tried just breathing in deeply and out again in a way I found comfortable, but started it whilst doing the walking warm up, I am asthmatic and found it really helpful - also, as everyone else suggests - slow and steady with the running pace. Good luck.
Excellent advice from everyone here.As Mummycav has advised….just breathe and maybe slow and steady too. I used to try the inhaling for 4 steps with my left leg and exhaling for 4 steps thing.. it’s very off putting and I think is no good especially when you’re starting out. Why don’t you just run whichever way makes you feel comfortable and just breath. If you feel and hear yourself breathing too fast then just slow your running down. Eventually you will find your own way. Good luck !👍🏃♀️🏃♀️🙋♀️
I tried the 'left leg' thing too, too complicated. What works for me is a simple 'In-2-3-3 out-2-3-4', normally through my mouth. Doing this early in a run sets a rhythm and once that's in place the rest follows.Like everyone has already said, if breathing is an issue slowing down will help 😁
I cannot do that style of breathing. I'm only on week 2! I'm just breathing in through nose out through mouth and taking some deeper breaths while walking
I've noticed that if I don't think about it at all, my breathing naturally falls into a rhythm. But as soon as I start thinking about it, it all goes to pot.There's a run in the health unlocked c25k where the coach gives "helpful" advice on breathing, and counts the breaths. I have to mute the sound until that bit is over - it throws me right off!
Agree with everyone here! Do check your pace - perhaps slow down a bit.
I can't do that recommended breathing all of the time either. But every now and again, if I think I might be going too fast or just to check in with my body, I'll do the counted breath in through my nose and out the mouth. If I can do that two or three times, then I usually feel that I'm at the right pace.
Hiya, I had been having the exact same issue. I was advised to slow down even though I was doing a slow jog at most and I still felt like I was wheezing.
I spoke to doc who said it sounds like exercise induced asthma ( I had asthma as a child, which gradually improved, so I’ve needed an inhaler only a handful of times in the past 15 years or so). I now use my inhaler once before I set off and my breathing has been absolutely fine! Perhaps you can seek medical advice too if your breathing doesn’t improve.
I just finished week 7 today. Keep going and good luck!
I have always breathed however I needed and I never noticed any pattern, until last week. It just happened. For the first time in two years I found myself doing the 4 steps per breath pattern. I felt quite elated when I realised what I was doing. It didn't last the whole run, but I awarded myself a virtual breathing badge anyway. So, I'm glad I finally experienced that style of breathing, but I am not going to try "convert" myself to it. I'll just carry on doing whatever feels natural.
Hi, I'm so glad you've encouraged appreciated advice on breathing. I've returned to c25 after many idle years, have just completed week 5 & try as I may, can't get the breathing sorted at all - I am going to try just breathing as I go into week 6. 😀
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