running- how to control my breathing

Just keep going.

Distance running is largely determined by the make-up of the fibers in the muscles in your legs, and what they're conditioned for. If they're conditioned to go in fast, quick busts, that's what they'll respond to. To get the slow-twitch fibers conditiomed (the aerobic ones that will help you go farther and are resistant to fatigue), you have to work them more for endurance.

Try and slow down just enough so that you're almost walking, but stay in running form, and that might help. Even if you're going slower running than you would be walking, condition those muscles to keep the running form, and eventually, they will be retrained. It takes time, though, so be patient!

I agree, you might still be going too fast. I'm no expert, I only started running at the beginning of last month, but I was really struggling with my breathing and read on here how running too fast was the problem. I really was convinced I was going as slow as I could, and couldn't work out what I was doing wrong. After a week or two, I put some slower songs on my MP3 player and forced myself to slow down even more - I felt like I looked ridiculous, and could have walked faster, but I managed to go further and when I checked my PB when I got home, it had improved.

Bump to read tonight

The trick is to slow down! You do not have to beat anyone but yourself. It is not a race! remember you only have to beat the voices in your head that are TELLING you to stop! so if you can only run 4.6 miles an hour...who cares? you are running! it will come, I promise! next week you will run 4.7 miles an hour etc! just keep running at that rate until you feel comfortable with it and then move up speed...slightly!

"I struggle so much running...

I've always struggled with a little exercise induced asthma but I use an inhaler before my workouts and during if needed to control those symptoms. I thought the out of control breathing in the beginning was mostly just because I was fat and out of shape, but I have been working with a personal trainer since January and I've lost a total of 40 lbs since December. My fitness levels have increased tremendously. I can run.. but I have to do 30 seconds on 30 seconds off... and it doesn't really matter what speed. I can do that at 5mph jog or a 12mph sprint and still get the same result. But even at a light jog, for more than about 60 or 90 seconds, my breathing gets so out of control that I have to stop. I work out 5 days a week,. I play ultimate frisbee and softball-those I can do because they are short burst or running with a few seconds to control my breathing. So many of my friends are into 5k races and trail running, and I want to be also.. but I feel so limited.

Any suggestions or how I can overcome?"

I have the same issue but I was given a tip by a runner in the gym the other day. It sounds weird and yet plausible. She told me to sing whilst breathing in and out. She suggested "Row, row, row your boat", breathing in on a line and out on the next. I plan to try it tomorrow.

Edited to show quote by OP.

I'm asthmatic too and used to struggle with the same thing. I still do to a degree, but not as much as before. I've found that if I really concentrate on my breathing by counting the breaths each time my foot hits the floor it really helps. I breathe in through my nose (breaths 1 and 2) then puff out through my mouth (breaths 3 and 4). This even works to slow down or stop the onset of an asthma attack while I'm running - there have been times when I've felt my chest tightening but refocused on my breathing and didn't have to take an inhaler!

Hope you find a pattern that works for you too.

Natalie x

I sing to whatever is playing on my ipod. If I"m at the gym I don't do it outloud obviously, but the natural pauses in the music help me pace and control my breath.

I've had this same problem since I was a child and not overweight. I found it impossible to catch my breath while running... which made running the mile in school absolute hell, as I would have to walk it and finish almost last.

But I would always win the sprinting races! At this point I am very overweight but still would like to try to run. Sometimes I try to jog during my walks and sometimes I can only make it past a few mail boxes before I can't breathe again. I'm hoping that with time and practice it will eventually get better. The lungs are muscles like any others and can be trained, right?

I agree with the controlled breathing recommendations. One thing that I have a tendency to do is to run with my shoulders tensed up - not loose and relaxed. It's a natural running motion for me and I have to focus on running relaxed. Maybe finding a running coach to give your form a once over could possibly uncover some things that could make the runs a little easier?

Good luck out there!

HI

I started running in Jan, and as ppl have said above just go steady and try and get into a breathing rythm that suits you.

i could not run for more than 3 or 4 minutes, at two months i moved up to about 10 minutes and three months in i can now run 30 -40 mins plus.

it will get easier for you, also when you get your breathing right some of it is a mind game, your brain tries to tell you that you need to stop but quite often you dont!.


my wife runs with me now and she could not run for more than about 2 minutes and she now runs for 10 -15 minutes at a time.

keep it up have fun!

All great advice above! Find what works for you, plus don't over think or stress about it, breathe out mouth, go slow and steady and it will come to you! and btw, Congrats on your desire to 5 k! So much fun!!! You'll LOVE it!!!

One trick I use is to spend about 2 minutes breathing heavy before you start to run

When you start running you only start to breath heavy after a couple of minutes, after your oxygen level has dropped. Front load it.

Also, you will always hit a point where you breath heavy, but it passes once you get your second wind

One thing that REALLY helped me with my breathing was taking yoga classes. Yoga forces you to focus on your breath, and so using that practice while I'm running has helped me TREMENDOUSLY.

Also---go as slowly as you need to. Don't worry about time, just take it easy until your body adapts.