Breathing through mouth for running

emmafisher3110

This is probably a daft question but I can't really breathe through my nose. It's only possible when I'm barely doing anything such as laying down or sat infront of a computer.
I've started the couch 2 5k and am on week 7 so running for 25 mins at a time.

I'm starting to struggle because breathing through my mouth seems to be making my throat 'gunky' after about 15 mins (when I start struggling) and obviously this makes it harder to breathe.

As my runs get longer is this going to become a bigger issue or will it settle down?

I'm just trying to work out if it would be necessary to see a doctor and get it sorted or whether mouth breathing is alright while I run and the gunkyness is just because I'm unfit.

Thanks

girlinahat

most people breathe through their mouths when running. If your throat is getting 'gunky' it could be you are running too fast (typical with starting running, really, slow down, slow down some more, slow so you are barely above walking in order to be able to maintain the time/distance).

Do you mouth or nose breathe when walking?

There is some thought that nose breathing is more effective as a breathing mechanism and promotes oxygen uptake, and if you can't breathe through your nose during normal mild activity then really it IS something you should get checked out.

ucalegon

Are you by chance running somewhere chilly? Colder weather can cause "asthma-like" symptoms when running because the cold makes your throat all mucus-y by irritating your bronchial tubes, mucus membranes, etc. This happens to me too! I'd suggest slowing down/lowering intensity, maybe using a face mask or scarf (I use one when it's particularly bad), and not being afraid to spit. I'm gross and will regularly jog off towards the side of the path and just hock a loogie.

You may also want to try breathing in through your nose and out through your mouth, if that is easier. Your nose tends to help warm up the air on the way in.

boehle

Have you ever thought about one of these?
I have issues as well running in the cold weather.
https://www.amazon.com/KALILY-9PCS-Headband-Bandana-Multifunctional/dp/B01GAA3RJY/ref=sr_1_4?ie=UTF8&qid=1516121562&sr=8-4&keywords=face+mask+for+running

H_Ock12

Is it "gunky" like phlegm? Hack up a loogi, spit, and keep going. For me, it's worse in the colder weather and improves in the spring.

stanmann571

breathing from your diaphragm is more important than whether airflow is through your mouth/nose.

stanmann571

MotherOfSharpei wrote: »

Is it "gunky" like phlegm? Hack up a loogi, spit, and keep going. For me, it's worse in the colder weather and improves in the spring.

This.

chichizzles

Definitely common. It is worth looking into a Balaclava if you are running in colder temps outdoors. I have noticed a major difference when I use one- my throat doesn't get gross.

BryanHoffman74

When I was in track and field, running 880 and cross country, I was taught to breath in through my nose and out my mouth. Not sure if this is really correct, but that is what I was taught. Still breath this way when I run and no bad effects.

Some will say breath through mouth as you draw in more air. Others will say breath through both nose and mouth.

Of course the best I ever did was second place, so what do I know!

spiriteagle99

Breathing in through your nose is a good way to make sure your pace is really slow, if you can do it. It isn't necessary though. I have constant sinus issues, especially when it's cold, so I can't run without breathing through my mouth. What matters most is just getting enough air.

keithwp99

Simple. What ever your pace and stamina drive you to. Easy pace will likely be nose, faster will be mouth.
Other stuff to worry about than this, IMO.

emmafisher3110

Thanks for all your replies, very helpful!!

TavistockToad

If you're struggling at 15 minutes it's because you're running too fast

amgreenwell

I had to laugh a little b/c breathing through your mouth when you run is just part of it. I laugh b/c if you run a 5k or longer you'll realize that EVERYONE gets that gunk in their throat and has to hack it up and spit it out before a couple miles in. Seriously, everyone! Just know it is part of running. I rarely breathe through my nose when running b/c I simply can get enough oxygen if I do.

scorpio516

I spit constantly. Starting about a mile in, I have to spit once a minute forever.

I've seen a bunch of specialists over the past couple years after living with it for decades.

For me, it's not asthma, not exercise induced asthma (which isn't asthma at all), isn't allergies, isn't anything pulmonary, isn't diet related, not minor acid reflux. Those are all things that can cause excessive phlegm.
It's probably a very minor deviated septum and nasal spurs. Not worth the surgery to me, or my ENT doctor.

CMS_3049

I’ve run quite a few 13.1s in both the heat and the cold and can say without hesitation I’ve never had to spit. In fact, I find borderline nauseating to be in a race and everyone is spitting their nastiness all around you. Breath in thru your nose, exhale from your mouth.

TavistockToad

amgreenwell wrote: »

I had to laugh a little b/c breathing through your mouth when you run is just part of it. I laugh b/c if you run a 5k or longer you'll realize that EVERYONE gets that gunk in their throat and has to hack it up and spit it out before a couple miles in. Seriously, everyone! Just know it is part of running. I rarely breathe through my nose when running b/c I simply can get enough oxygen if I do.

not everyone... i don't.

ContraryMaryMary

TavistockToad wrote: »

amgreenwell wrote: »

I had to laugh a little b/c breathing through your mouth when you run is just part of it. I laugh b/c if you run a 5k or longer you'll realize that EVERYONE gets that gunk in their throat and has to hack it up and spit it out before a couple miles in. Seriously, everyone! Just know it is part of running. I rarely breathe through my nose when running b/c I simply can get enough oxygen if I do.

not everyone... i don't.

Me either. I’ve been running for over 20 years and haven’t ever spat, or felt the need to (except for when I inhale a bug).

GrumpyHeadmistress

Nope, have never spit and don’t plan to. Ew.

mabearof6

My hubby gets the gunk whether or not he breathes through his mouth or nose, and is constantly spitting. I always make sure when we run together I stay on his right side, since he always spits to the left. I breathe through my mouth and never have that problem. I do run with a Halls in my mouth though.

BetterInTheFall

I run. I mouth breath. I spit. Might not be universal, but it is pretty common. And like someone else said, slow down.