Breathing while jogging
Replies
-
I find I am breathing pretty good, but I get a runny nose when I run...anyone know why this happens?
I do that. It could be nasal polyps. It could just happen. However, it means that I have to mouth breath through most of my run.
For the OP, you might want to slow down a little if you're struggling with breathing. You should definitely be able to recite the entire Pledge of Allegiance easily on most runs.
You also might want to get checked for asthma. I never knew I had it, but after going on the Advair inhaler, I have found exercise a lot easier and more productive.0 -
About the sniffles; warning - may gross out a few people...
About a half mile to a mile in, I have to "fire both barrels". I hold one nostril closed and snort hard out the other, blasting the contents out. Then I do the other. I time it to be aiming for a sewer grate if I can or at least a natural area or bush where no one is likely to walk soon. I have to do this again every couple of miles. Sometimes I do need to wipe my nose and some will end up on the shirt. I arrive home with a sweat soaked short anyway, so this is not a big deal to me. If this bothers you too much, carry a rag. But if you sniffle all through the run it will definitely mess up your breathing. Problems like that must be dealt with.
I do this too. Fact of life.0 -
Yep. Most runners do. I've learned that "snot rockets" are very common in the running world. :laugh:About the sniffles; warning - may gross out a few people...
About a half mile to a mile in, I have to "fire both barrels". I hold one nostril closed and snort hard out the other, blasting the contents out. Then I do the other. I time it to be aiming for a sewer grate if I can or at least a natural area or bush where no one is likely to walk soon. I have to do this again every couple of miles. Sometimes I do need to wipe my nose and some will end up on the shirt. I arrive home with a sweat soaked short anyway, so this is not a big deal to me. If this bothers you too much, carry a rag. But if you sniffle all through the run it will definitely mess up your breathing. Problems like that must be dealt with.
I do this too. Fact of life.0 -
Hey everyone!
So, some time ago my husband and I decided to run a 10k (the first one for me). I've been training like crazy, but I'm having issues with my breathing. I have read forums and tried everything: 5 short breaths and a long one, breathing in through the nose and out through the mouth... no matter what I do I always end-up gassy :laugh: and with abdominal pains.
What are your breathing tips while running? Has this ever happened to you? I'm fearing this might have to do with the fact that I am still overweight
and I hope that's not the problem because I'm supposed to run on June 9th and I'm getting pretty anxious.
Thanks in advance!
I'm a fatty and I run. It's not from being fat, it's from overthinking it, if I had to put money on something.
Now, this might not work for you, but swimming has done a lot for my breathing while running. A LOT. You can't constantly gulp down air while swimming, which keeps you really monitoring that as a resource, while also modulating your effort so you stay in a place where you can put out as much energy as you can fuel with oxygen.
Have you also tried using an HRM? If you keep your heart rate in certain ranges you might be slower but breathing will be easier and you can train longer distances, which will increase your speed at shorter distances.0 -
Yep. Most runners do. I've learned that "snot rockets" are very common in the running world. :laugh:About the sniffles; warning - may gross out a few people...
About a half mile to a mile in, I have to "fire both barrels". I hold one nostril closed and snort hard out the other, blasting the contents out. Then I do the other. I time it to be aiming for a sewer grate if I can or at least a natural area or bush where no one is likely to walk soon. I have to do this again every couple of miles. Sometimes I do need to wipe my nose and some will end up on the shirt. I arrive home with a sweat soaked short anyway, so this is not a big deal to me. If this bothers you too much, carry a rag. But if you sniffle all through the run it will definitely mess up your breathing. Problems like that must be dealt with.
I do this too. Fact of life.
Yeah, if I ask you not to run on my left, it is not because of a superstition... :laugh:0 -
I am relatively new to running also and have certainly gone through the gammot of finding out what works. The biggest thing is finding what works for you. Here is what works for me: I HAVE to breath through my mouth and I inhale for two strides and exhale for two strides. I usually start with 3 strides each at the beginning of my run but as I get going transition to 2. It took me a few runs of really focusing on this rhythm to have it become habit but now I don't think about it at all, it's just the natural rhythm that I fall into. Singing is a great idea though to make sure you are keeping pace.
I used to get horrible side stitches however have discovered that if I exhale when my left foot strikes I don't get them. This works for me because I get a stitch on my right side. If you get them on your left side you may want to try the other way. If I do get one I exhale very sharply when my left foot strikes and try to inhale longer and deeper or as someone else mentioned take two shorter inhalations for each exhale. You sound like a steam engine running down the road but it works. :happy: My understanding is that a side stitch is a spasm of the diaphram (kindof like hiccups) rather than a cramp so the goal is to get the muscle to relax.
Hope that helps some. I'm always looking for ways to improve so if you have any tips I would love to hear them! One word of warning for the race, try and get away from the pack if you can. Having to bob and weave around a bunch of people really messes up your rhythm.0 -
I've found that singing a song under my breath helps as it helps to regulate the breathing but without adding the stress of counting strides, etc. Find a song you like or one that seems to match your running tempo and breathe the words as you run. I think it helps you take deeper breaths and then also breathe out for longer so it should help! I'm not sure I've explained it very well but it might help!
Good luck, enjoy the training and the race!
I sing in my head or under my breath as well. I like counting too but it does sometimes add stress becuase it's one more thing to concentrate on and that can mess with your head if you're already having a bad run for whatever reason. However if I keep my totals short that helps, like only count up to 12 or 20 before going back to 1.
I'm also a mouth breather because between "deflated" nostrils (they don't stay open unless I consciously open them or wear Breathe Right strips) and getting stuffy this time of year from allergies, I'd pass out in no time if I relied on getting any oxygen through my nose.
Had no idea what the OP meant by short breaths but one of the posters who said two short inhales and a long exhale made a bit more sense to me. This is sort of what I do when I inhale and exhale by footfall anyway, just never thought of it as short breaths. Typically I do two inhales and two exhales but sometimes I do three.0 -
I breathe in for three steps, and out for two steps. I read somewhere that while you are inhaling, your core muscles are tensed, and when you exhale they relax. So the theory goes that you are least stable at the beginning of an exhale. Breathing for an odd number of steps - in this case five in total - means you start the exhale on the opposite foot each time rather than the same foot always taking the burden.
Truthfully I have no idea if the science backs that up but it does seem to work for me. When I come to a hill I might switch to in for 2, out for 1 if I feel I need to breathe faster. I try (but don't always remember) to breathe in and out through both mouth and nose and to breathe into your belly and not your shoulders.0 -
You guys may be over thinking this breathing thing. Breathing is natural. Running is not complicated. It's so easy even a caveman could do it... and it doesnt take math to figure out when you need to breathe. Generally you should run at a pace that will allow you to have a conversation using complete sentences. If you cant, youre running too hard.
Quit worrying about breathing and focus on stride and foot plant, the rest will fall into place. Run like a child & enjoy the run. Check out the landscape, smell the earth, lose yourself. Damn, I think I will go out again! LOL0 -
I find I am breathing pretty good, but I get a runny nose when I run...anyone know why this happens?
Same here - it is exercise-induced rhinitis. It's a real thing!0 -
Your entire post made me think of Friends ("The One Where Phoebe Runs" Season 6, Episode 7). :laugh:You guys may be over thinking this breathing thing. Breathing is natural. Running is not complicated. It's so easy even a caveman could do it... and it doesnt take math to figure out when you need to breathe. Generally you should run at a pace that will allow you to have a conversation using complete sentences. If you cant, youre running too hard.
Quit worrying about breathing and focus on stride and foot plant, the rest will fall into place. Run like a child & enjoy the run. Check out the landscape, smell the earth, lose yourself. Damn, I think I will go out again! LOL
P.S. I clearly have an unhealthy obsession with Friends, but I accept it.0 -
I am using the C25K app (week 5) and I have found that my breathing works best when I breathe in for 3 strides, and then out for 3 strides.
My strides are super short as I run in the ball strike motion, so it's about a 1 second breathe in, 1 second breathe out.
Make sure you do abdominal breathing (so as you inhale make sure your stomach is being pushed out) as this will stop cramps and pains.
Good luck
^^ This! I do the same thing. I make sure I have good posture and try and hit my cadence (180). Once I've got that down I can focus on breathing and it is breathe in for 3 strides, out for 3 strides. Usually in through the nose, out through the mouth.0 -
The gas and pains might partially be because of the lack of stretching before and after your run (Disclaimer: I'm not speaking on anything more than personal experience here!) so try stretching especially your abdomen before you go out and then do the same stretches in the first 15 minutes after your run. It does wonders, I promise!
As for the breathing, mix it up and see which way you feel most comfortable with! I used to run cross country and track and both of my coaches hated that I was a mouth breather. I purse my lips a little and breath lightly in and out. You don't have to pant when you breath with your mouth and personally, I feel as though I don't get enough air through my nose (I began having chest pains and feeling lightheaded when I do so). I know it's recommended that you breath through your nose but sometimes you have to do what's best for you!0 -
I breathe in for three steps, and out for two steps. I read somewhere that while you are inhaling, your core muscles are tensed, and when you exhale they relax. So the theory goes that you are least stable at the beginning of an exhale. Breathing for an odd number of steps - in this case five in total - means you start the exhale on the opposite foot each time rather than the same foot always taking the burden.
Truthfully I have no idea if the science backs that up but it does seem to work for me. When I come to a hill I might switch to in for 2, out for 1 if I feel I need to breathe faster. I try (but don't always remember) to breathe in and out through both mouth and nose and to breathe into your belly and not your shoulders.
This is the cadence recommended in the book "Running on Air" I tried it on my last run and it was awesome. But the OP needs to slow down.0 -
You guys may be over thinking this breathing thing. Breathing is natural. Running is not complicated. It's so easy even a caveman could do it.
Same thing with breastfeeding. However, it takes most women about 6 weeks and some mentorship to get the hang of it.0 -
... it feels like I sound like the Hulk having an orgasm.
LMAO! I have no idea why this is so funny but the rest of my cubemates must think I am insane for laughing so loud.0 -
I hold one nostril closed and snort hard out the other, blasting the contents out. Then I do the other.
We call these "snot rockets" here in the midwest.
They can be a hazard when running with 40,000 other people in the Indy mini marathon.0 -
okay..so what can we do about the nasal issue?? Why do we have "snot rockets" on our run? how do we get rid of it? is there a mediaction to take for allergies? what can fix this??0
-
I've only been a runner for a little while but, from what I've seen, we mostly embrace the physical.
Squatting in the bushes.
Farmer blowing.
Vomiting after cruising across a finish line.
Dripping with sweat.
Pushing through exhaustion.
It's all part of the fun.0 -
foolproof breathing technique: sing the alphabet song-- inhale on "A, B, C, D" and exhale "E, F, G". Repeat.0
-
Thanks everyone! I wasn't able to read all your posts until now, but I will definitely put theses suggestions to practice. Today is training day so wish me luck! 0
-
I've only been a runner for a little while but, from what I've seen, we mostly embrace the physical.
Squatting in the bushes.
Farmer blowing.
Vomiting after cruising across a finish line.
Dripping with sweat.
Pushing through exhaustion.
It's all part of the fun.
Don't forget the runners who crap themselves.0 -
I've only been a runner for a little while but, from what I've seen, we mostly embrace the physical.
Squatting in the bushes.
Farmer blowing.
Vomiting after cruising across a finish line.
Dripping with sweat.
Pushing through exhaustion.
It's all part of the fun.
Don't forget the runners who crap themselves.
As I said, I've only been a runner for a little while 0 -
Heh. I've seen it on tv with marathon and with ironman... I was like... wait what?
HOLY!
Then I'd find myself on the floor in tears, laughing. With nary a thought of.... what if it were you D, what if it were you? I FEAR THAT.0 -
Heh. I've seen it on tv with marathon and with ironman... I was like... wait what?
HOLY!
Then I'd find myself on the floor in tears, laughing. With nary a thought of.... what if it were you D, what if it were you? I FEAR THAT.
I've had two babies. I've done worse. LOL.0 -
First up, make sure you're not suffering from exercise-induced asthma or allergies. If you find yourself coughing or wheezing after a run, that can explain why you can't catch your breath. A reliever inhaler sorted me right out, then as I got fitter I hardly needed it.
Next, run slower. No, slower than that. Even slower!! Get the distance sorted first, and the pace will come later. Try running alone to see what pace suits you.
For stitch, exhale hard every time your right foot goes down. Not eating or drinking for an hour before you run will help too.
To get enough air in, I breath through my mouth AND nose - I'd breathe through my ears if I could, anything to get enough air in! My personal long-distance pace is in for three steps (right, left right) then out for three. But you need to find what suits you.0 -
commenting to continue following thread0
-
There are so many good resources for beginners and expert runners alike. Try a trial running magazine like runner's world. There are also great books that help with everything from how to start, how to tackles hills, how to find shoes, how to breathe. I would start looking and researching- good luck.0
-
This is probably not the safest thing, but I have found chewing gum to really help with my breathing. I spent 23 years believing that I just could not run and then about 2 weeks into C25K (13 min jogging/5 min walk) I forgot to spit out my gum and was able complete an entire 5K, no problem. I think it gets me into a rhythm and forces me to breathe through my nose. It also helps with dry mouth.0
-
I don't know how much help I'll be, but I finished C25K about a month ago and loved it. When I started out, my breathing was really really uneven and it really sounded like I was a panting dog on a hot day (even though I'd started in February). Part of what helped me was just not to think about it so much. I know this is more of a psychological answer and is probably not what you're looking for, but what I started doing was playing my music loud enough that I couldn't really hear my own breathing. It helped me to not be constantly think about how I'm supposed to breathe and whether I'm being too loud or not, etc. I think part of it just takes time, too. I don't know how long you've been training, but I definitely found as I went through C25K and did the longer runs my breathing sort of evened out on its own and became less of an issue. And also, don't go too fast! Of course you want to do as best as you can but over-exerting yourself can definitely lead to unbalanced and unhealthy breathing, so don't take this to extremes Good luck! 0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions