I NEED TO BREATHE!!!

emmagsosa
emmagsosa Posts: 11 Member
in Fitness and Exercise
Is there a correct way to breathe when you're running??? I find myself struggling to breathe during the first 10 minutes of my run. My husband thinks its psychological. FYI, its my 3rd week running 30 minutes at a time. Recently finished the C25K.

Replies

  • seliinac
    seliinac Posts: 336 Member
    http://www.livestrong.com/article/379723-what-is-the-correct-way-to-breathe-while-running/

    I'm a respiratory therapist and the best answer I have is in through the nose and out through the mouth but I googled this ^. I hope it's helpful.
  • itsbakertime
    itsbakertime Posts: 85 Member
    I always had issues with this...then I was diagnosed with asthma. It made sense! Cardio is one of the #1 asthma triggers. Have you been tested for it?
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    I love that article - it explains the breathing patterns much more clearly than I can. Also referred to as short breaths. This helps you keep a pace that your lungs can keep up with. I mostly do 2 to 2 but sometimes do 3 to 2 especially up big hills. It can also help to count steps or think of a good song to repeat in your head with the right rhythm. If you listen to music when you run, the songs may be too fast paced for you so you may be running faster than you realize and your lungs can't keep up that pace.

    You specifically pointed out that the first 10 minutes are tough. The first mile being tough is actually a pretty common complaint for runners. Try warming up a bit before you get running. Do some dynamic stretches at home
    http://www.runnersworld.com/stretching/dynamic-routine
    and when you first get out the door, just walk briskly for the first couple minutes. Or if you want to just start running, try going slower for the 1st mile.

    Also, make sure you're well hydrated.
  • cwsikes
    cwsikes Posts: 86
    In and out through the mouth as you can get more air in that way. Try changing up short breaths with long breaths and matching your breaths to your foot strikes. I used to focus on a in, in, out, out pattern until it became more natural to me. If it's especially bad the first mile, try slowing down by a lot. I usually try to run my first mile at least 30-45 seconds slower than my overall pace just to let myself warm up and ease into the run. I also find that I feel my breathing is harder when my mouth is dry so I usually chew gum while running to keep my mouth wet.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Is your breathing fine the last 20 minutes of the 30 minute run? Why? Do you slow down?

    Running too fast is the #1 reason that runners have trouble breathing. That being said, my breathing always feels erratic for the first mile or so until my body get's warmed up. Maybe this is the case for you too. What I would suggest, is starting off really REALLY...like really really slow and ease into your comfortable pace. That should give you an indication of whether you are just starting out too ambitiously and then slowing down to where you should be after 10 minutes.

    As for all the breathing rhythms, methods and all that bunk. Don't worry about that. Breathing is a involuntary action. Our body knows how to do it. Let it do its job.
  • emmagsosa
    emmagsosa Posts: 11 Member
    Thank you for all your responses!!! Super informative!!! I will thoroughly check them all out.
  • emmagsosa
    emmagsosa Posts: 11 Member
    BTW, I'm running on a treadmill, therefore my pace is consistent. I will try to slow it down during the first 1/4 mile or so but honestly I'm running at a super slow pace (14 minute mile). I'm a beginner!!!!

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