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Original poster

Can't control my breathing when running

34 replies

Cacti · 14/06/2018 22:10

I'm really new to running. I started on Sunday, and did my 3rd run today. The one thing I struggle with is controlling my breathing, I get very out of breath quickly and I can't take deep, lung filling breaths. I have to slow my pace to a walk, regain control and pick it up.

I'm not really monitoring anything at the moment, I'm just trying to get my fitness up and get into running enough to start taking it seriously. However, I really want to be able to control my breathing.

Any techniques I can try? Or do I need to build up to being able to breathe when I run Grin

OP posts:
Original poster
Cacti · 14/06/2018 22:23

Well, I do stretches before and after but yes, I just go out and run and when I feel I've done enough, I wrap up with some stretches.

I've tried pilates and really didn't enjoy it. But I will look into improving breathing control.

No, I don't run to music.

OP posts:
DramaAlpaca · 14/06/2018 22:23

You're going too fast! Slow down. When you start running anything faster than a slow jog is too much. You'll soon build up your stamina and the breathing will sort itself out.

Passportto · 14/06/2018 22:21

Most beginners set out too quickly. Slow down and yes, a run walk schedule is the way to go.

MikeUniformMike · 14/06/2018 22:20

Try running really really slowly at a walking pace until you get more used to the breathing.

Original poster
Cacti · 14/06/2018 22:20

No not following anything. I'm just sticking some trainers on and finding a quiet track! Probably averaging 2-3 miles a time, nothing outrageous.

Glad to know I'm doing OK. I ran with a friend on my first run and she's a beginner but didn't get short of breath like I do and thought I might need to work on it!

OP posts:
LondonGin · 14/06/2018 22:19

Are you listening to music? Stop. Don’t listen to music until you’ve got fit enough to keep a rhythm going.

I still don’t listen to music when I run now. The rhythm puts me off stride as I find my self running to the beat but I’m listening to all different songs!

Pollaidh · 14/06/2018 22:17

When you say you've started to run, do you mean you just went out and ran? That's not a great idea, for many reasons - you need to start with walk/run/walk/run/walk/run.

I suspect your cardiovascular fitness isn't ready yet, and you need to build it up if you actually want to breathe and enjoy your running.

The NHS Couch 2 5K is supposed to be very good for starting running and building up to a comfortable 5k without knackering your joints etc.

You also maybe need better breathing control. Many people don't use their lungs and diaphragm effectively. Pilates or Alexander Technique would help with this side. If you've got the money book a few 1:1s with a properly qualified pilates teacher (i.e. not a fitness instructor who has done a few weekend courses). A group pilates class if also a great idea, but the breathing side might take longer to get the hang of.

WinkysTeatowel · 14/06/2018 22:17

I find really concentrating on controlling my breathing helps, finding a rhythm that works - I tend to settle on 2 quick ins and a slow out.

AuntieStella · 14/06/2018 22:14

Are you following a programme for beginners? Maybe C25K?

Alternating running with walking is a tried and tested, very successful method for building up running stamina. So keep on doing what you're doing - and add to it slowly (increase either speed or distance of the running intervals by no more than 10% weekly) - you're doing fine!