breathing while running

ashleyShades
ashleyShades Posts: 375 Member
in Fitness and Exercise
Hello. I am overweight and can do certain cardio activities with ease (elliptical, arc trainer) but find running to be extremely difficult for me. I think the main issue is I don't think I'm breathing correctly. I breathe through my mouth while running and it causes my throat to hurt and I feel like I get winded faster. I started a c25k training app and want to run a full 5k later this spring. I guess my question is, is there a way to change my breathing pattern while running? Or, what is the best way to breathe while running?

P.S. If you have an extremely smart *kitten* comment, please keep it to yourself.
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Replies

  • hilly510
    hilly510 Posts: 46 Member
    I tend to breathe in and out through my mouth nowadays. When I was younger my soccer coach told me to breathe in through my nose for 2 beats/steps, then out through my mouth for 2 beats/steps. That's just too much concentration for me during a run. And your nose gets just as cold/dry from it. I finished c25k last summer and just slowed down my pace when I got winded easily.
  • rogerOb1
    rogerOb1 Posts: 318 Member
    Hello. I am overweight and can do certain cardio activities with ease (elliptical, arc trainer) but find running to be extremely difficult for me. I think the main issue is I don't think I'm breathing correctly. I breathe through my mouth while running and it causes my throat to hurt and I feel like I get winded faster. I started a c25k training app and want to run a full 5k later this spring. I guess my question is, is there a way to change my breathing pattern while running? Or, what is the best way to breathe while running?

    P.S. If you have an extremely smart *kitten* comment, please keep it to yourself.
    MOUTH BREATHER!!!
  • rogerOb1
    rogerOb1 Posts: 318 Member
    I live in a high humidity region, so Ive had to focus more on breathing while running - as I start up I take really deep breaths - in through my nose, out through my mouth. Starting off with a focus on breathing has made a positive impact on my overall running. Its simple, but seems to work.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Hello. I am overweight and can do certain cardio activities with ease (elliptical, arc trainer) but find running to be extremely difficult for me. I think the main issue is I don't think I'm breathing correctly. I breathe through my mouth while running and it causes my throat to hurt and I feel like I get winded faster. I started a c25k training app and want to run a full 5k later this spring. I guess my question is, is there a way to change my breathing pattern while running? Or, what is the best way to breathe while running?

    P.S. If you have an extremely smart *kitten* comment, please keep it to yourself.

    I might have had an answer...

    ...but
    P.S. If you have an extremely smart *kitten* comment, please keep it to yourself.

    ...so best of luck on your journey. :flowerforyou:
  • Otterluv
    Otterluv Posts: 9,083 Member
    Running is hard. It just is. It's not the same as the elliptical. I was under the illusion when I started that because I could use the elliptical with ease that running would be a breeze. HAH! Stick with it, it will get easier.

    I feel the need to put in something smart *kitten*, but I can't think of something myself. So, I'm going to steal the previous poster's: MOUTH BREATHER!!!!







    **I admit it, sometimes I breathe from my mouth. Even while running. That's not the issue, you just need to get in better shape. Elliptical shape =/= running shape. Sorries.
  • corgarian
    corgarian Posts: 366 Member
    So speaking as someone who HATES running, it's hard. If your body is not used to it and your mind isnt used to it, it will just hurt more and be harder than other means of cardio. That will just take time to get used to.

    Now for breathing I'm sure there is a right way, but what feels most comfortable for me is through my mouth. I pace my breathing off of my strides.. so for an example when I jog I breath in two steps, breath out two steps. My breathing sets a good rythem, and I find when I focus on that rythm I also tend to run longer.
  • ashleyShades
    ashleyShades Posts: 375 Member
    MOUTH BREATHER!!!

    ab1acd5e-2f91-42df-aec9-6694541c24ca_zps90b31445.jpg
  • krawhitham
    krawhitham Posts: 831 Member
    Runners breathe in through their noses, out thru the mouth. I've been running races since I was 6 years old, and trained as a runner. When you're training, they teach you in thru the nose out thru the mouth. Sometimes I do in and out thru the nose, but I always have my mouth closed when I'm running generally.

    It takes practice, but you'll get it
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    It sounds like you may be trying to run too fast to soon. Slow down and don't worry about pace (even if its slower than your walk) you should be able to hold a conversation. Speed and pace will come in time Good luck
  • seleniumbaby
    seleniumbaby Posts: 18
    Hi! The breathing method I have used for several years now is in 3 beats through the nose, out 2 beats through the mouth. That way, you are 1) taking in lots of oxygen and 2) alternating which foot lands on which breath (inhaling or exhaling). It also helps you regulate your breathing so you don't breathe too fast. It might seem awkward at first, but I recommend (as an amateur, not an expert, of course) trying it out because it has really helped my running personally.

    Again I'm not an expert, these are just my thoughts on the subject. :)
  • kelsully
    kelsully Posts: 1,008 Member
    You likely need to slow your running down a bit. I have been a runner for longer than I have not . I was taught that to breathe through a cramp required slowing down a little bit, breathing in my nose and out my mouth. It took some practice but over a few runs I just was able to breathe that way.

    When I took up swimming, I struggled A LOT. I could not figure the breathing out. I had to slow down. When I slowed my stroke down I was able to find my rhythm. Now that I have a rhythm I am working on my speed.

    Be patient.
  • Otterluv
    Otterluv Posts: 9,083 Member
    MOUTH BREATHER!!!

    [img][/img]ab1acd5e-2f91-42df-aec9-6694541c24ca_zps90b31445.jpg


    FIFY, well, sort of.

    Change the letters in and to lowercase for them to show in MFP.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Elliptical will make you better at the elliptical, and same for Arc Trainer. Neither will help your run as much as running. I'd recommend running slower and breathing naturally from your belly. Don't labor/force your breathing. Just keep it natural. And run slower.
  • ashleyShades
    ashleyShades Posts: 375 Member
    Thank you all for your answers!
  • workout_ninja
    workout_ninja Posts: 524 Member
    I think you are running too fast if you are struggling with your breathing, slow down. yes it will feel like a total waste of time but you need to slow down and get control of the breathing or you will never progress. I personally breathe in and out through my mouth as my nose gets runny when I run. I breathe in for 2 steps, out for 2 steps.
  • nik_nak_1983
    nik_nak_1983 Posts: 30
    I am useless at running, really bad but I am persevering, on day you sill go out and it will jut work...the pace you're going at will match your breathing and you will just be flying, honestly keep at it is hard work no getting round it, good luck to you x
  • vjohn04
    vjohn04 Posts: 2,276 Member
    I think you are running too fast if you are struggling with your breathing, slow down. yes it will feel like a total waste of time but you need to slow down and get control of the breathing or you will never progress

    ^this.
  • OnionMomma
    OnionMomma Posts: 938 Member
    Just slow down, a lot. Who cares how fast you are as long as you put in the miles.
  • Sarahliquid
    Sarahliquid Posts: 201 Member
    Your lung capacity will expand the more you do it and it will get easier. Keep in mind the benefits too, it will help.

    http://www.myfitnesspal.com/topics/show/1224041-breathe-through-your-nose
  • timboom1
    timboom1 Posts: 762 Member
    I think you are running too fast if you are struggling with your breathing, slow down. yes it will feel like a total waste of time but you need to slow down and get control of the breathing or you will never progress

    ^this.

    +10
  • Natmarie73
    Natmarie73 Posts: 287 Member
    When I first started running I found it really difficult to sync my breathing and had to really concentrate on it. As I slowly got better at running the breathing part just came naturally and now I find I don't even need to think about it at all. I also do the 3 breaths in and 2 breaths out but can't remember if its through the mouth or nose.
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    Heh, the way I use the elliptical, it is just as hard as outdoor running for me. Interval setting, full pelt, dripping sweat within 16 minutes.
  • lookin4gains
    lookin4gains Posts: 1,761 Member
    A lot of great responses on this thread. I found that you have to have a rhythm. If you're breathing sporadically it can make you nervous and start gasping for air. A rhythm will keep your body relaxed. Personally I run 2 steps short breaths in/2 steps out with a long exhale. During training I attempt to run at a slower pace breathing in and out through the nose to train your body to perform with less oxygen. Although, this is challenging. In the military we sing cadences when we run which is also just another way for you to control your breathing. Rhythm is everything. As far as the dry mouth I would suggest keeping a bottled water and lightly wet the whistle if your on a treadmill. Good luck and keep at it!! :)
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Runners breathe in through their noses, out thru the mouth. I've been running races since I was 6 years old, and trained as a runner. When you're training, they teach you in thru the nose out thru the mouth. Sometimes I do in and out thru the nose, but I always have my mouth closed when I'm running generally.

    It takes practice, but you'll get it

    Not all Runners. Some of us just let our body breathe the way it wants to. I think many people put way too much thought into breathing while you run. Would you be thinking "in through the nose, out through the mouth" if you were being chased by a Zombie? No. You would just run.
  • brainfreeze72
    brainfreeze72 Posts: 180 Member
    I used to be a mouth breather, and I used to be a smoker. As a runner, I breathe in through my nose and out through my mouth. Your pace is what you feel comfortable with but I found as I got back into running last year that I could only go short intervals. I started with walking, then power walking then jogging for as little as a quarter mile at a time, power walk, jog intervals and slowly increased my jogging distance. If I feel myself getting winded quickly I try to pace my inhalations with my pace and concentrate on deep steady breathing.
  • h7463
    h7463 Posts: 626 Member
    Hi! My suggestion would be to start out with a strong power walk to warm up and get your breathing going. Even if you start out breathing through your nose, eventually, your body will want more, and you'll be huffing and puffing through your mouth. I always found it easier, if I have a rhythm. For me this is inhaling (not too deep) one step, exhaling 3 steps, always making sure to squeeze as much air out of my lungs as possible before inhaling again. It won't take long to get used to this. When you're warmed up, try it running. After a few runs, you won't even have to think about it.
    FYI...power walk doesn't mean casual stroll... You should be walking briskly (and later running, too), and not be able have enough breath left to hold a conversation on the side. Too much chit-chat will also have a negative effect on your breathing.... I see too much talking on the cardio machines these days... =)
    Good luck!
  • tappae
    tappae Posts: 568 Member
    I would say slow down until your breathing is relaxed and you're not really thinking about it. I do most of my runs at a speed that doesn't get me out of breath. Sometimes I try to concentrate on breathing through my nose, but mostly I think about other aspects of my form, so I tend to breathe through my mouth. It doesn't hurt my throat anymore. I think part of that is experience is part of it is slowing down.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    I have been a runner on and off since I was young. When I was overweight and ran, it was difficult due to excess fat so I would breathe in through my nose and out through my mouth. Now that I'm a healthy weight I just breathe normally.
  • mhotch
    mhotch Posts: 901 Member
    http://www.active.com/running/Articles/Breathing-Tips-for-New-Runners.htm?cmp=23-69


    http://www.fitsugar.com/How-Breathe-When-Running-19967835
  • ashleyShades
    ashleyShades Posts: 375 Member
    Thank youuuuu!

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