Running + Breathing

photorific

I started C25k a few weeks ago, and had to take a hiatus due to an injury (not running related). When I picked it back up again about 2-3 weeks ago, I was able to run for 8-10 minutes, so I skipped to weeks 4 and 5. My legs/muscles seem to do fine with this amount of running, but I haven't been able to get past a 12 minute run, and I'm thinking it may have to do with breathing... (uncontrolled/not breathing deeply enough).

So, here's where my barrage of questions comes in... Does C25k (or any running regime for that matter) work to train your lungs and get them up to speed, as well as your muscles? Should I regress back to week 3 (or just keep repeating week 5 day 2) until my lungs catch up? Or is this just something I have to "suck it up and deal with"? Or, are there other ways to learn to control breathing (not lamaze - I already did that ) and/or maximize lung efficiency?

BTW - I'm short, and jog at 4.0 - so not like I'm trying to run a 6 minute mile or anything...

chrissym78

bump... I'd like to know too!

abbie017

You probably aren't breathing deeply enough.

First, make sure your posture is good - you should have your shoulders back, leaning forward at a 5 - 10 degree angle.
Then, when you're running, try actually singing (or mouthing) the words to a song. You should be able to get a line or so out at a time when sustaining a specific pace. If you don't want to do that (I felt foolish at first), try counting to three for each inhale and then three on each exhale.

Good luck!

bryzzl

Lung efficiency is to do with overall fitness, and running being the hardest of all fitness tasks (imo) will show the shortfall of VO2Max that you have. It is something that is developed over time, through gaining fitness. If your body can handle the pace, keep at it, but use breathing through the nose to expand your lung capacity to it's current maximum and out through the mouth to expel as much as possible, apparently you can get cramp from having too much oxygen in your blood (i.e. holiding your breath during exercise through poor breathing technique). This is just from my experience and research but it worked for me when I was getting a strange chest pain whilst running.

barbiex3

you suck it up and deal with it... I started running 4 years ago.
I picked up smoking 2 years ago.
I ran even when I smoked about a half pack a day. It was not pretty. My lungs killed. I coughed. I wheezed.
I have been trying to quit for the past year, and I am down to 2 a day, but I run through the pain.

If i'm a smoker, and I can run a mile in under 6:30 & a 5k in under 24:15 then i think you can make it !
some days I run 7 miles. it is possible.

All things are possible. but yes i would say "suck it up" !
you will be glad you did!

meghan1207

I'm no expert, but I have been a runner for about 10 years now, and from personal experience there's a reason these programs work you up slowly. Its not just your legs you are training. Its you heart, your lungs, your arms, your back, and most importantly, your mind! Running is mostly a mind game, which is why so many people struggle. It also works most of the muscles in your body, but if you aren't "a runner" you need to train everything!

IMO finding your breathing pattern is one of the most important aspects of running. I'd say go back a step or two, and when you are doing the shorter runs, try and find a breathing rhythm that works for you. Keep with it, and you'll find that suddenly you're running farther than you ever thought you could! Best of luck!!

mamato4kids

LOL about Lamaze...but that actually how I learned to breath...try the he, he, hoo...when running. He he is your two breathes in, hoo is out. This works for me. My track coach had us run laps practicing each type of breathing , 3 in 1 out, 2 in 1 out etc,. To figure out what worked for me. Maybe do that to see what you are comfy with.

The other way, is time. Your lungs will eventually catch up. But getting a good breathing technique is key.

silkysly

Do you breathe though your nose, mouth or both? I breathe though my nose & it helps a lot. I run 3-5 miles a day & never thought I could do that. I don’t know much about the couch to 5K thing, I just started to walk very fast…, to get my heart comfortable with beating faster. I thought I was going to die after the first time I ran ¼ mile. I think we give up before we are really truly done. One day I pushed myself to go ½ mile & a week later I did a full mile. My key was music. I didn’t look how far I was running…,, I just tried to run to the end of the song. I now sing when I run. Don’t forget to hydrate before, during & after.

TinaDay1114

IMO finding your breathing pattern is one of the most important aspects of running. I'd say go back a step or two, and when you are doing the shorter runs, try and find a breathing rhythm that works for you. Keep with it, and you'll find that suddenly you're running farther than you ever thought you could! Best of luck!!

I agree -- and although you do build up your lungs by running, I do think the even breathing pattern is the most important thing.

I was asthmatic growing up, and when I first started running 12 years ago, I realized that if I didn't keep my breathing in a very steady pattern, I got exhausted QUICKLY, and wore out WAAAAY before my muscles did. I had to teach myself to breathe in AND all the way out at a very even rhythm, no matter how fast or slow I ran.

I also noticed if I was getting tired or pushing up an incline, I tended to start panting faster, tensed up my shoulders and hunched into them -- I think you automatically do this to "push" yourself harder. But that just made breathing harder and guaranteed I'd be wiped quickly, too.

photorific

Thanks for the tips... I'm nowhere close to giving up. I will be (hopefully) running my first 5k at the beginning of September, and just wanted to figure out if I should ease up and let my lungs catch up (I was also asthmatic as a child, but it hasn't really affected me in several years) or if I should just push through it. Sounds like a little bit of both may be in order. I'll start applying some of the techniques I learned here, and keep my fingers crossed... Thanks again! :flowerforyou: