C25K: Week 3 - I’m having trouble with breathing when I run. Any advice, please?

[jocasta]

I don’t seem to be able to get into a rhythm and I am breathing in a shallow way. I don’t smoke and normally have no trouble breathing deeply and slowly, but I seem to have no control over my breathing when I run.

[TJFlute]

I don't know but it sounds as if you might be running too fast. Try slowing it down and see if this makes a difference.

I found that Laura's tip of 'breathing in through your nose and out through your mouth', worked for me especially if I was going up a hill and my heartrate was going up, but I know not everyone agrees! I can't remember what week she says that.

[shelleymcb Graduate]

if its any consolation I didnt manage to sort my breathing out til week 4, when it all suddenly fell into place & I also then discovered a happy running speed. perhaps it was because that is when you move up to running a little bit longer & your body really needs to feel comfortable. try to relax & not think about it. the more I concentrate the harder it seems.

lauras tip didnt help me. I need all the oxygen I can get so breathe through my mouth :0

good luck. X

[deadasadodo Graduate]

Try shortening your stride- I realised about week 4 that I had the stride pattern of a sprinter and was knackering myself out.

[sfb350 Graduate]

I struggled to make myself breathe in through my nose and out through my mouth, especially as I have had sinus trouble throughout the program. I think it all sort of started to work in week 4, as Shelleymcb says. I somehow found myself counting 1-2-3-4 1-2-3-4 in time with my running and the breathing seemed to follow. The only time I really concentrate on how I'm breathing is if I start to get signs of a stitch and then I follow Laura's advice and that seems to work.

[jocasta]

Thanks to everyone who offered advice. I’m not tall (5’ 2”) so maybe my stride is too long - I’ve stopped trying to keep up with my husband now! Still struggling and feel a bit sick at times. Hubby reckons that my breathing is inefficient and I’m not breathing out well enough. I think I may stick with week 3 for another week to try to regulate the breathing issue before moving on. Thanks again everyone!