Runners, need advice re: breathing

[Anonymous]

I started the C25K running program and I've done the first two days of week 1. A couple years ago I tried doing some running and I was never able to conquer the breathing part. I find myself quickly out of breath. Trying to breathe in through my nose seems impossible and seems to make me more out of breath. Anyone have any advice, how do I get the breathing part down so I'm not huffing and puffing?

[Anonymous]

Anonymous wrote:I started the C25K running program and I've done the first two days of week 1. A couple years ago I tried doing some running and I was never able to conquer the breathing part. I find myself quickly out of breath. Trying to breathe in through my nose seems impossible and seems to make me more out of breath. Anyone have any advice, how do I get the breathing part down so I'm not huffing and puffing?

This problem will go away as you get in better shape. The best/easiest thing to do (I think) is to just slow down. Seriously. Slower than you think you need to be going.

[Anonymous]

This was my biggest fear when I first started running (using c25k) several years ago. I could never properly manage my breathing while running before that. Somehow it just clicked 2-3 weeks into the program and I never had a problem with it again. When it felt more natural to breathe through my mouth I did. I wouldn't get too hung up on breathing through your nose. Huff and puff as much as you need to until your body adjusts and you don't need to think about it any more.

Good luck!

[Anonymous]

Try to get into a rhythm with your footfalls - in, in, out, out. Adjust your pace as needed so that you're not overly winded. As mentioned above, it's all about conditioning. GL

[Anonymous]

The right pace is where you can talk in brief spurts. Not full-on conversation, but not gasping for breath. If you're gasping you are going faster than your cardiovascular system can maintain for any period of time.

As you get more fit that pace will increase.

[Anonymous]

Thanks everyone, I'm encouraged!

[Anonymous]

I have been running for a few years, and I still find it easier to run with music. Then I don't hear myself huff and puff and I can relax into a rhythm with the music. You could try this as well.

[Anonymous]

Congrats on starting the C25K!

I am not an expert by any means (finished my own C25K in November), but I know what you mean about it being harder to breathe through your nose. I have allergies and end up with a lot of nasal congestion and swelling. One think I've found this spring though, is that running actually helps to clear up the congestion. Who knew?

Do what works for you you. I think breathing through your nose is more important in dry air, as it warms and moisturizes the air, making it easier for your lungs. Cold and dry air are not problems we are having in DC at the moment though, so I wouldn't worry about it too much right now.

In the colder months I wear a neck gaiter. I bought a really thin one that is easy to breathe through. It helps to warm and moisturize the air a bit, and I can breathe through either my nose or mouth. I think this is the one I have: http://www.roadrunnersports.com/rrs/products/RRU2060/womens-rgear-set-the-tone-neck-warmer/ It might also filter out the leaf mold that I'm so allergic to.

All that said, pace yourself such that you could have a conversation without too much struggle. It is OK if your running pace right now is barely faster than a walk. Once you get to your 5k of running your can work on your pace.

[Anonymous]

I'm with 11:08 - I hate running without my ipod in cold weather or allergy season because I can hear myself rasping and it makes my run seem so much harder.

Try not to get too hung up on when you are breathing, or how. Right now, you're noticing your breathing because you're making more effort than you're used to making. That's a good thing. As long as you don't pass out, you're doing it right. (and yes, it's good to be able to talk, even if you're used to running alone.)

[Anonymous]

Where in the world do people get the idea that they need to breathe through their nose while running? I've only ever heard that advice given by non-runners to non-runners.

Running is 100% about oxygen --- you need to get oxygen to your muscles. Breathe however is natural. I'm a decent age group runner (48YO male, about a 19:00 5K) and I've never breathed through my nose. Watch a track meet or the elites at a road race, and you will see all different types of breathing.