Breathing pattern for beginners

ncolant

Hi- I'm a newbie runner after surviving cancer a few years ago. I am currently following the couch to 5k training plan. The hardest part for me is breathing- I can't seem to push past a few minutes of running without needing to walk to catch my breath. It's holding back my progress.

I am wondering if anyone has any good breathing tips for a beginner runner. I read somewhere that you should breathe in for two steps, then out for two steps- but this doesn't seem to be enough for me. I do the best when I inhale deep into my stomach, but I am not sure how often do do huge breaths like this.

Any good breathing tips for absolute beginners?

jacksonpt

I struggled with this for a long time, but it's pretty personal so I don't have much advice to offer from a distance. Perhaps you just need to slow down?

ncolant

Unfortunately it happens at most paces I try, I think my stamina is just low. Any good tips for pushing through?

joepratt503

for me...its my pattern is the "don't pass out" method.

Truthfully, you are starting out way too fast if you need to stop so quickly. I would think that if you ramp into running, so say the first 5 minutes you walk progressively quicker until you HAVE to run, then keep that pace.

Congratulations on beating cancer too...that is an amazing feat on its own.

cblack8

I've heard about breathing patterns but for me unless I take pretty deep breaths through my mouth I struggle a lot. I think you should breathe however is most comfortable for you and as you build up more of a running base it should come a lot easier and you shouldn't need to catch your breath.

This might be too advanced, but I learned recently that my running form was wrong (my steps were too big so I was trudging along and putting a lot of my energy down instead of forward) and for me that completely changed how much energy it took to run. I also have to concentrate on relaxing a lot or I tighten up all of my muscles as I run and that makes it a lot harder (I was having to stop running after a mile because my jaw and shoulders hurt I was so tensed up). So if it seems you're having trouble with something like that you might want to have a running coach, personal trainer at the gym, or someone else qualified look at your form. Otherwise, you probably just need to run a little slower and increase your endurance and breathing easier will come.

Nice2BFitAgain

You'll need to condition your lungs - http://www.runnersworld.com/running-tips/lung-power?page=single

sazziek

Try doing some breathing exercises - I have the same problem, and I noticed when I do that the night before or a half hour before I usually keep the pace. I tend to "hold" my breath when I run =( I try chewing gum too that really helps lol. good luck! and yay for being a cancer survivor!! stay strong!

Ohhim

As you progress, if you are on a comfortable run, you'll likely naturally settle into a 2-2 pattern (breathe in 2 steps, breathe out 2 steps), which is what most pros above 5k do. I think Jack Daniels' latest book (Runners formula 3) mentioned that sprinters sometimes settle into a 2-1 or 1-2 pattern.

Still, if you are just starting out, and you can't converse comfortably at first, just slow down until you are at a pace where you can do that and breathe comfortably. Speed with come with time & training.

HoundstoothMFP

Check your iron levels. I still run slow (I'm over 300+) but before I got my anemia together I couldn't run more than 2 minutes at any speed without breathing problems. Before I got injured I was up to 3.5 miles without having to stop.

snoringcat

How far into the C25K program are you? It can take time for your respiratory system to adjust. I think, for me, it was about week 3 or so before I felt that my breathing was coming under control.

MireyGal76

I wrote this a while ago, and I still go back to it... Maybe it will help you?
http://community.myfitnesspal.com/en/discussion/689328/running-my-bs-and-cs-to-breaking-through-the-wall#latest

joepratt503

Mirey...that top is legit!!

CSARdiver

Hello fellow survivor!

I spend 30 mins a day box breathing - 4 counts in, 4 count hold, 4 count out, 4 count hold - repeat.

You need to train your body to breathe again and it will come over time. You should try to breathe in through your nose and out through your mouth ideally; however is the beginning you'll feel oxygen starved and have a desire to breathe through your mouth. This is your body telling you to slow down. Take it slow and continue to monitor your progress - keep a log and track how long it takes for you to breathe normally after a run.

Of_Monsters_and_Meat

I go for Max O2. I breath though my nose, mouth, ears. Anything.

If I get side stitches I breath out when the opposite foot hits. That's about it.

MireyGal76

joepratt503 wrote: »

Mirey...that top is legit!!

HAHA! Thanks! I'm trying to make her proud!