Finding that rhythm

[njd967]

Having progressed to W7R3 without missing a beat, I am starting to find it increasingly difficult to get into a steady rhythm. Last night it was only after the bell at 12.5mins that I seemed to settle down to a steady pace and the second half of the run became so much easier. Also struggling to breathe as suggested in through nose and out through the mouth…. I sound more like Ivor the Engine! Any hints or tips most welcome.

[Oldfloss Administrator Graduate]

Sometimes it just happens.. that toxic ten can go on a little longer sometimes, or less at others...

Breathing? You just do it your way... we have had so many posts on this... rights and wrong ways, this way and that way... just do it... however feels right for you and try not to overthink it

if still struggling, then ease back, very often we can, start a little faster than we realise. Slow and steady, and relax into these lovely longer runs. Let the newly forming running legs, just take you gently forward

[njd967 Graduate in reply to Oldfloss]

Thanks for the advice, I guess there is no right or wrong as long as I am still actually breathing!

[Oldfloss Administrator Graduate in reply to njd967]

You have got it... absolutely!

[ZingPoppo]

I tried to follow Steve Crams tips on breathing … found it impossible! After a while you develop your own natural rhythm of breathing and suddenly you realise you’re breathing just fine. Slowing down also definitely helps if you are struggling.

[njd967 Graduate in reply to ZingPoppo]

I think you are right, I am probably overthinking it so should just settle for what comes naturally. Thanks for your reply.

[Oldfloss Administrator Graduate in reply to njd967]

It is like blinking... think about it and it feels odd... don't think about it and we just do it

[CBDB Ambassador]

I think the cold makes a run more challenging, certainly for me. I am quicker out of great, breathe more noisily, and don’t feel as bouncy as in warmer weather.

So that might also have to do with that.

So even more awesome that you ran through that!

[njd967 Graduate in reply to CBDB]

It certainly was rather chilly but I had expected to find a comfortable pace more quickly. May be that running at the end of a busy day also had something to do with it. Here's hoping for some warmer weather!

[CBDB Ambassador in reply to njd967]

👍🏽💪🏽🏃‍♂️🏃🏽‍♀️🏃🏿

[NorwegianWood Graduate]

I also struggle with nose breathing. I've read somewhere that you should go as slowly as you need to maintain nose breathing (for intake and mouth for exhale) and that it takes some time to adapt to. I'd love to hear what a coach says about that. Not recommending either way but I'm interested in the reasons for nose breathing.

[T2runner Graduate]

About to do w7r3 and know exactly what you mean, it seems to be 7-10 minutes for me, don't try to breath only through your nose, it is not big enough on it own to get the oxygen to your lungs (as said by Steve Cram a run or so back) that is probably partly why you are struggling, I try breathing in through my mouth and nose at the same time but mainly just mouth, with the longer runs we need to get large amounts of oxygen to the legs, when I start breathing heavily in to my lungs, I am sure I can feel it hit my legs and then things ease up.

[Wowicanrun]

I’m into week 8 now, but actually doing longer runs because I have a 10k end of March. I’ve discovered it used to take me a good 20 mins to get into my stride, but this seems to be dropping now to about 15mins. I’m thinking/hoping that as my body gets used to this running malarkey, this time will further decrease. And no, I still can’t nose breathe!!

[JeremiahObadiah Graduate]

Maybe you can talk yourself into accepting that the first ten minutes or so are the challenge and the second half of your run will be when you feel how much you’ve achieved/improved over the previous weeks and will settle into and finish the run .

Knowing that it’s a hurdle to get over but that many others also don’t leave the house with a beatific smile on their face and a spring in the step might help. It’s the returning home that’s the best bit for me, feeling the warm glow from the blood circulating and feeling like I’ve done something worthwhile that’s required will power and effort.

As for the breathing, I tried to follow their advice but found it was derailing the running. I just breathe as my lungs require. If you are running slow enough you shouldn’t feel like you are gasping and uncomfortable. Slow down if you feel oxygen starved.

[njd967 Graduate in reply to JeremiahObadiah]

Wise words and I do share your sense of achievement on the return home. Enjoy your running and thanks for sharing.

[moopo]

Week 7 and I settled down into some of the runs. Getting a bit less puffed out on the runs, knowing what a steady pace feels like and having sort of got used to just being in the run. I don;t enjoy headphones, music or instructions on the runs so running unequiped is when I got the a hang of it. Not heeding Laura every few minutes for encouragement and my general fitness level increasing and I just run. Thinking about running, breathing, pace and formit makes it hard but forgetting about it is difficult because you can't make an efforrt not to think about running. I'm rambling now.

Breathing was soo hard for me in the first weeks, too fast, to fat and too unfit. Months later (false starts early in the program) in W7&8 beginning to feel a bit fitter I became a bit less consious. I can do nose/mouth now but don't always and I just don't think about it.

[njd967 Graduate in reply to moopo]

Definitely a theme emerging.... what I am hearing is to stop overthinking and start relaxing and taking it as it comes. Thanks for joining in the discussion .

[VonnieCat]

This happened to me too… just keep going. You’re building stamina and strength- I think it takes along time . Enjoy your runs and try not to over analyse. My mantra- If you want to be a runner you just have to run! You are doing brilliantly x Good Luck 😉

[njd967 Graduate in reply to VonnieCat]

Hi VonnieCat. I appreciate the support and encouragement. Tomorrow I am just going to take it as it comes, not worry about breathing and just put one foot in front of the other and see where that takes me. Happy running!

[VonnieCat in reply to njd967]

That sounds brilliant 🤩 Happy Running !

[FraserW3]

Hi njd967,

After encountering a similar thing, I decided to switch off my playlist and just listen to the spoken encouragement / time markers. This allowed me to get in to a steady rhythm earlier whereas before I was getting distracted by music or podcasts. I also struggle to breathe through my nose and although the breathing is probably not ideal it's better than through my nose.

[njd967 Graduate in reply to FraserW3]

Interesting observation about music possibly not encouraging a steady pace unless of course all have an identical beat.. may give it a try, thanks FraserW3 and happy running.

[FraserW3 in reply to njd967]

Good luck njd967! Happy running!

[Zaid06]

How are you?

[njd967 Graduate in reply to Zaid06]

Relived to have completed W8R1 last night and by not overthinking things, it went pretty well. I settled in to a decent pace after about 7 mins which was ok and actually found the extra 3 mins relatively straightforward. Onwards! Thanks for your reply.

[Zaid06 in reply to njd967]

Your welcome

[Jancanrunagain]

I’m with you on the breathing - I’ve fallen over once trying to time breaths with steps concentrating on that do much I didn’t look where I was going.

I just breathe no counts, no coordination to steps, also I sound an like an elephant when I do nose breathing…

You’ve lived this long without thinking about breathing - running and breathing are both natural things.

As Floss says - just do it