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

Thank you Saggar

Well done Frangi and Poisonous! I do want to stick with this, I have a habit of trying new exercise classes and finding something new and shiny to do instead so never stick to anything long term!

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

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.

Pollaidh, I just can't take a lungful in when I breath in through my mouth (or nose at the moment!). It's super frustrating because I feel I'm managing a good a pace, my muscles cope alright it's just my inability to control my breathing.

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.

Thanks Finally! I'll look at a training programme. Is it generally recommended to use a fitness tracker? I am undecided at the moment.

Admittedly my posture isn't great and my spine is too straight (discovered after a prolapsed disc) but I do take it into account when I remember to.

Storm - yes, as soon as I notice I'm getting short on breath I concentrate on it and within half a minute I need to slow to a walking pace. I was kicking myself for focussing on it too much today.

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

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