Breathing

hnordtvedt · May 2012

Any other new runners who have struggled with their breathing? I just can't get a regular breathing pattern down. I'm wrapping up week 7 of the program tonight, and I'm focusing way too much on my breathing. I'm completing the runs with no problems, and as soon as I start my cool-down walks, my breathing returns right to normal. I feel like I'm breathing through my mouth too much and not getting good full breaths, so then I'll slow down and try to control my breathing more, and it throws my pace off. I have dealt with anxiety (specifically hypochondria) my entire adult life, which totally isn't helping. Any advice on breathing? Or tips on how to stop overthinking it?

nermal6873 · May 2012

I've noticed that whenever I'm having trouble breathing it's because I'm running too fast. I slow down just a bit and it helps me out a ton.

gersoco · May 2012

When running, just like when relaxing, do deep inhales through the nose and make sure to expand your diaphragm. Exhale through the mouth while contracting your diaphragm. While learning this method of breathing, during a run, I just focused on inhale nose/exhale mouth and the expanding/contracting diaphragm took care of itself.

Inhaling through the mouth is how nervous/upset people breath, so not really a good thing for running.
I'm gonna take a guess that during your cool-down, you're switching back over to doing inhale nose/exhale mouth.

jlbay · May 2012

Yes, gersoco's advice is what I tried when I first started running. I had a terrible time with the breathing - just like what you describe - and I would get side stitches.

There are a few breathing techniques you can try. I used to breathe in for two steps and out for two steps, inhaling through the nose and expanding the diaphragm like gersoco said. I had to slow down until I mastered it, but after a while it became second nature.

Here's an article about it: http://www.runningjogging.com/Breathing_Techniques_While_Running.html I'm sure you could find more if you google "breathing technique running".

hnordtvedt · May 2012

Thanks for all the tips! Really appreciate it!

wally1uk · May 2012

I breath in and out through my mouth...always have

I take deep breaths and really expand your diaphragm which really helps with any stitch you may get.

Don't worry, it does get easier....being out of breath has always been my biggest difficulty, but I can now jog and hold a conversation at the same time. It would be nice to have someone to talk to on my runs, but when I go out with wifey she gets her competitive head on and runs off...