Just can't breath right

Sounds to me like you're over thinking it. Just breath naturally and run slow. You should be able to hold a conversation. If your running pace is slow or slower than your walking pace don't worry as the speed will come in time. Slow down relax and as I said try not to think about it as your breathing will naturally hit a rhythm.

Slow your pace down and just breathe naturally... no need to do some ridiculous algorithm patterned breathing. Breathing is an involuntary function, so just let it roll and do its thing.

If you want to do the counted breathing technique, try doing 2 counts instead of 3. That's what I do and it feels more natural. I also will count in my head or sing a song in my head to help keep pace. If you're listening to music and the pace changes, that might throw you off.

There are no hard and fast rules with breathing. For instance, you read/hear a lot that one should breath in your nose and out your mouth. This is impossible for me during exercise because my nostrils are too narrow so I don't get enough air that way - so I'm a mouth breather. Do what works best for you.

Ive been doing C25K for a few weeks (im on wk5) and i was struggling to breathe at first. Then someone told me to count 1,2,1,2 and breathe in for 2 and out for 2, for every run, not just when i am out of breath. It was a little difficult at first, but at least counting gave me something to think about other than how slow the time seemed to be going! Its a little easier now, and i have found it does help to stop me gasping for breath, though that does still help sometimes. Iwas also told to run every run slowly, not just when i was getting tired, and that has helped too, I know some of the shorter runs are already getting faster!

The side stitch...are you drinking a lot of water beforehand? I get those if I drink a lot of water right before a workout.

.....i just can't get my breathing in check

i know i'm meant to breath with my belly which i'm great at when i'm sat at my desk practicing but as soon as i start running i just can't seem to get it, by the end of each interval i find myself with a horrible side stitch and gasping for air

i've tried slowing myself down but that doesn't seem to be helping

the NHS podcast told me to breath in and out on the count of 3 in time with my feet but when i do i that i seem to be holding my breath and don't feel like i'm getting enough air

so does anyone have any tips for me?

If you break your running down into 6 training zones that are easy to remember, each Zone will require a different rate of breath as well as heart rate. The faster and harder you run, the higher the Zone, and the more oxygen requirement. In Zone 1 (Old Lady Pace), you should be able to carry on a conversation as you will be going rather slow and have enough oxygen to actually do some light conversation. By the time you are running so fast you have moved into Zone 3 and Zone 4 (intervals), it would be very hard to say more than short sentences between well timed breaths. And above that, forget about it - your drooling, gasping, and sucking wind as the heart rate is high and the oxygen demands too demanding to talk.

1. Old lady pace
2. Chatty pace
3. Feel good hard
4. Feel bad hard
5. I am going to die
6. Flat out

You say you are only 3 weeks into the program, so you are at the point where not much adaptation has taken place yet. But, it will if you give it time. Forget about trying to "time" your breathing with a certain number of steps. Open the pie hole - and suck in what you need to suck in! ;-)

You have to run a lot of miles/duration in Zone 1 (Old Lady Pace) and Zone 2 (Chatty Pace - Endurance Pace) to build what we call a fitness base. From that fitness base which can take weeks and weeks to be established, one has adapted well and can handle the stress and requirements of doing intervals. You get used to the gasping/sucking wind and a pounding chest when running the faster intervals with time. My guess is, that some where between week 6 and week 12 your body will have a good base built and your fitness will have improved/adapted enough to not get the side stiches. I can't guarantee "gasping for air" ever goes away as the more trained you get, the more you push yourself into the upper training zones which do require huge amounts of oxygen to be sucked in for the shorter durations we use those training Zones.

wow thanks everyone loads of great replies and lots of different theories, i'll be sure to give them a test tomorrow on my next run and i'll report back

hopefully i can get this under control and become a proper runner i've not problem with running at a granny pace as long as i'm running

just breathe how you feel comfortable. There is no rule how you have to breathe for running.

Late reply but I had the same problem as you and running more slowly really helped. I'm up to 20 minutes straight now without any sign of stitches.

The first few weeks are so hard! But your breathing will get easier the more you run. So just stick with it.
When I take a break from running then start again my lungs feel like they are going to explode! But once your cardio improves it will all seem so much easier. Good luck!

Breathing was super hard for me too. It only got easier with time, and when I slowed down, a LOT. I mean a LOT. Even now if I start out too fast I can feekl it.

^^^ Smart girl

Side stitches are caused when your breathing is always in sync with your right foot hitting the ground. I get them a lot and have done a lot of research and the best option is to try to breathe in sync with your left foot. Since your liver is on the right side the extra jarring from your foot hitting the ground and the relaxation of your diaphragm and ab muscles while breathing stretches out the ligaments that hold your organs in place. It is difficult to try breathing on your left foot if you are like me. But with a little practice it will become second nature and help a lot.

LOLOLOLOLOL *kitten*. what kind of *kitten* comes out from a 1 post since 2011 to post such a jerk answer. Hahhahahaha.

Slow your pace down and just breathe naturally... no need to do some ridiculous algorithm patterned breathing. Breathing is an involuntary function, so just let it roll and do its thing.

+1000....... there is no "correct" way to breathe when running, do what comes naturally. The most important thing is that you run at a pace whereby you're not gasping for breath, you're not holding your breath and at which you can converse in whole sentences.

It's counter intuitive but you may have to force yourself to run even slower. It takes time to build your aerobic base, be patient with yourself (also.....don't feel compelled to follow someone else's timetable, my personal opinion is that the C25K programs are a bit too aggressive for many new runners. Going from zero to 5K in 9 or 10 weeks may not be attainable for you but don't worry about repeating weeks.....progress at your own rate & have fun!)

All of this. But the best way I've found is just in and out. Not being an *kitten* but just focus on breathe in, breathe out and once you pick up the rhythm you'll find yourself running easier and actually enjoying it. I've run a lot and it took me time to realize I wasn't always running a race. Enjoy the scenery, enjoy the company if you can find someone to run with and eventually, enjoy the feeling you get as you put miles behind you.