Can't control my breathing when running

From back in my footballing days I was also told "in through the nose, out through the mouth" and it works great for me, you just control the breath in and like blow it out slowly

You might find running using the Niko Niko technique really good with regards to being able to breath OP. I started a thread about it because previously running made me breathless too but I have recently discovered I can run this way with no problem. Here is the thread:

www.mumsnet.com/Talk/exercise/3273109-niko-niko-running-technique-experiences

I'll just throw in my two pennies worth with the good advice above; don't overthink it. I've returned to exercise after a short break and I've just finished c210k. I found the more I concentrated on my breathing the harder I found it and it became really irregular. Count your steps or lamp posts or cars that you pass, anything that means you stop focusing on your breathing. You'll probably find that you'll fall into a natural rhythm if you incorporate this with the other tips above.

Sometime UK Athletics coach and long time member of the Running Sisters network here...

If you can't control your breathing, then yes, I'm afraid you are going too fast. One good way to regulate your speed, is try whether you can sing 'old macdonald has a farm' in one breath. Keep yourself going slowing enough so that you can. Im afraid in the very early days, it's all about holding yourself back til your lungs catch up and then you will avoid the shin splints that come from overuse.

Ignore what anyone else is doing, running is al about concentrating on yourself.

Have a google for some training plans and separately stretching. Look out for posture too, a very small misalignment which never caused any issue without running can get magnified and cause issues when yo7 start exercising regularly. Essentially, guidelines are to allow yourself recovery days, in the early days these might be the day for a brisk walk, or swim or whatever... Build up slowly, increase either speed or distance, not both. A 10% increase in either distance or speed each week, running three or four days a week, with alternative exercise on two or three days and one day off a week would keep you going for the first few months.

Oh, and enjoy.

I do two steps breathing in and three breathing out - I find that ratio gets rid of the carbon dioxide which causes lactic acid build up so it works for me :) keep up the good work

My OH swears by two breaths in and one breath out
It did help me a bit when running too!

I don't run any more as I was injured, but used to do 5-10ks most days. I found (and still do on the bike) that breathing in through nose and out through mouth is more comfortable. If I breathe in through my mouth my chest feels all burny.

I haven't run for over a year and decided to start again yesterday. Managed 5K in 46 mins which was good for me considering I had to stop a couple of times for out of control dogs and once I had to go longer than I wanted when a dog owner held his dog for me to pass.
It would have been rude to stop short!
I did get put off last year on a warm day (23c), when an elderly lady lapped me on the 5K route three times.
She didn't even have a bottle of water!
I use a heart rate monitor to decide when to stop and start.

Middle sorry you got injured, hope you are recovered now. I'm a few years older than you and find walking is the best way to warm up & loosen me up nicely before I start running.

The usual advice is not to do stretches first as stretching cold muscles isn't good for them. Unless you are already very fit you should warm up by doing a less demanding version of the exercise you are going to do - so for running, the warm up should be walking.

When I first started running I couldn't even run 1 mile, so I set myself a distance (think it was 1.5mile?) and did the same route every time.

I ran until I was out of breath then walked til I'd got my breath back, then ran again, then walked. It only took 5/6 runs to get to a point where I could run the whole 1.5miles after which I just added on a half mile every third or fourth run.

I've since ran several half marathons and two full marathons - you'll get there !!

Well done for getting out Cacti.

'Run' just at the pace above walking to begin with, that's plenty. You should be able to speak; not a huge lengthy conversation but a few words. I don't do the 'in through the nose out through the mouth' malarky, get the air in and out, try to keep it regular, in for 2 out for 3 (stretch to 3/4 if poss) . Just keep at it and enjoy

I suggested very very slow running as that works better for me than walk run. I also count to sort of pace myself. Do what works for you. Another one saying don't stretch before running.

Breath in time with your steps - I start off with in for two then out for two, then once I'm over the initial shock (!) and warmed up, I can lengthen it out for in for three and out for three.
Someone told me that if you suffer from stitches, then having an uneven breathing pattern will help, i.e breath in on alternate foot strikes, so breath in for two and out for three, or vice versa IYSWIM?!

@DramaAlpaca I'm 50 and have to stretch before I run as my muscles are too tight. I took advice not too and yep, got injured.

Whatever you do, don't stretch before you run, you'll cause damage if you stretch cold muscles. Warm up by walking, increasing your speed, for at least five minutes before you run. After your run, warm down by walking again and then you can do your stretches.

I used to get this - I slowed my pace right down then built it back up again.

I'm an occasional runner currently on a break because of a hip problem. I didn't follow a programme but did try to listen to my body, so started by running a short distance, then walking, then running again for a short distance once I had got my breath back.
Next time I went out I tried to run a slightly longer distance, and over the next few weeks tried to reduce the time I was walking.
I had got from running 100m to running 2k but I've slipped back somewhat now.
I'm hoping that having had a few sessions with an Osteopath and now getting back into some other exercise I can resume again.

I did find that finding distractions whilst I was running helped - so I tend to run in the park where I can look at the ducks or trees.

I learned that it's frustrating but it's better to take it slow and gradually build up stamina.