Breathing when running (C25K)

[LadyWithLapdog]

DH and I started C25K and we've just finished week 2. What is the correct rhythm for breathing when running? We both understood different things when MJ (we chose the same voice by accident) said "in 4 and out 4". Thanks, and I appreciate it is difficult to explain rather than show. Tomorrow we start week 3!

I understood that on your left foot striking the floor you start to breathe in for 4 steps (left, right, left, right) and then left again start the out breath for 4.
I hope that's right. Someone might be along soon to given more insight.
How are you finding the program? I'm week 4 now and really enjoying it. Week 5 sounds like a big step up. Not sure if it's a good idea to read ahead on the schedule.

Thank you for replying. That's what I understood as well, though I find it really hard and revert soon enough to panting. We've just finished W3R2 on a proper track (rather than on grass), went well. I like it so much more than I imagined. I've read ahead and I agree by week 6 it's a huge step up.

I was going to ask the same question Lady. I am just finished week 2 and struggling a little with my breathing. Today I felt like I was exhaling a lot more than I could inhale and it was putting me off and then I was out of sync. Even so, I'm enjoying it a lot more than I thought I would!

It's reassuring to hear I'm not the only one not getting the breathing right at this stage; and that it wasn't a totally stupid question :) Week 3 is still manageable but I think the rest days are becoming really important. I skipped some on weeks 1 and 2 as I was so enthusiastic. I still am but I need to pace myself.

My sister always told me that if you couldnt hold a conversation whilst running you are going to fast, i stand by this advice to this day, i have never thought about breathing whilst running unless it gets in the way of my chatting, and then i slow down 😂. Both my marathon times and all my half marathon times i have ran equal splits in, first half same time as my second half, all thanks to her advice!

That is really interesting Philippa12, I am going to try to adjust my pace. I don't run fast, but even so there's no way I could hold a conversation while running.

I struggle with my breathing - I run a 5k once in a blue moon a week and need to do more. I didn't realise how bad my breathing was until i ditched my iPod now I realise I sound like a buffalo schlepping along the path.

I'm not sure I could manage to count but I might give this a go.

I'm certainly no expert - on the road from 5-10K, but I don't think about my breathing when running as it really puts me off.

Oddly when I'm on the treadmill I find I think about breathing which makes me struggle, but outdoors I just try not to think about it! Probably not the best advice but I got through C25K!

I agree. As soon As I start thinking about breathing, it puts me off and I start to get breathless. Just breathe normally, as you naturally would. I think unless you're an elite athlete the breathing is just breathing

Disclaimer: I'm no Paula Radcliffe

I'm glad you asked the question too. My breathing is awful so I find running difficult. I have slight asthma and general un-fitness but by the end of week 3 I found I needed my inhaler a lot less whilst doing C25K. I'm still quite glad I can't hear myself breathing.
I agree with the pp about slowing your pace. I find this helps.
If I had to miss more than one day between runs I have added an extra one or two in just to build stamina. I then feel more ready to move on. I did this in week 3 and will probably do it for week 4.
I'm also surprised how much I'm enjoying it. I've attempted it before (using other similar apps) but struggled mostly with breathing and never got past week 2.
To fit it in around family I have had to get up at 5.30 some days but I found I prefer early morning runs. That's surprised me!
Good luck!

My breathing is a bit out of tempo for the first few minutes, until I find a good pace and everything settles down naturally.

As others have said, don't go off too quickly. The temptation is there in early c25k with all the walk/run bits. Reduce pace, shake off shoulders and upper body too - tension in arms/torso can affect breathing. It's about building endurance rather than pace at this stage.

If I'm losing sync on my breathing, I find it helpful to breathe in 1, 2 and out "relax". It does get much easier as your fitness improves.

Which app do you use OP

I find the main thing with breathing is to start the out breath as a foot lands because it helps. Otherwise find a rhythm that is comfortable. I like 4 in/4 out on the flat moving to 3/3 up hill (and possibly 2/2 but that's generally a sign that I need to walk soon unless the hill is very short...).

Thank you for the tips. I definitely can't run and talk. If I ignore the breathing rhythm completely it's a case of short panting sounds. Anything is worth trying at this stage. I use the C25K app with the choice of four voices (I chose Michael Johnson).

If you can't run and talk, run slower. You don't need to sprint the intervals. It's still running if there's a moment of suspension, -even if a child dawdling to school is faster.

I would focus on breathing out as a foot lands then relax to let air back in rather than actual counting. I do like counting because I use groups of breaths to break up hills into manageable chunks - run for 8, walk for 8 and repeat...

I will bear in mind varying the group of breaths in line with the terrain. I'm still a while off doing that. Tonight one Dd and then the other joined me (12, 9). They could run and talk (and talk) without a problem. It was a bit distracting but also made time pass quicker. On to week 4!

It may mean breath in in duration is a count to 4 before you exhale in the same pace/count to 4.

That's what I had understood as well but DH got something very different from that instruction.

I've just graduated c25k & I loved MJ's voice.

You are doing great and soon you WILL be running for 30 minutes. It so works. I'd just say if you are getting too out of breath slow down. The most important thing at this stage is to keep jogging for the jogging minutes - not speed.

Congratulations, Boris. Must be a good feeling, such a sense of achievement. I'm on to W4R2 next.