Can't control my breathing when running

[Cacti]

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

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!

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.

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.

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!

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!

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

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

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.

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.

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.

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

I don't think I'm going too fast, I got overtaken by another runner today, I think he smirked at my 'how the fuck is he doing that?!' face

OK, I'll take the pressure off and incorporate walking with the running. It probably is my lack of fitness, I used to go to the gym but I lost interest and then an injury put me out of action for 6 months. I haven't exercised in around 12 months.

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.

Marklah, distraction is helpful, I agree. I felt like my first run was really short with my friend but today on my own felt like forever!

OK, walk don't stretch. Thanks Drama

Thank you everyone, your input has been greatly appreciated!

@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.

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?!

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.

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

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 !!

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.

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.

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.

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