Breathing!

[mchllevns]

So I've been trying to increase duration of running without walk breaks for quite some time...I make improvements then some issue forces me away from training and I have to start over...but the issue that comes up repeatedly is breathing!

I've looked on line for ways to either increase my lung capacity or to regulate breathing during a run, but nothing seems to work for me. I end up short of breath and needing a walk break. I do have allergies and take a couple of allergy meds...am wondering if that has some impact on this issue...just looking for any pointers on being a "better breather" if anyone has a suggestion!!

Thanks!

 

[eeyorethegreat]

I have been running for about 4 months now. My kids are all on the cross county team at their schools. One (my eldest) runs on a college team. Are you using a running plan? I used the couch to 5K plan found on Cool Running. I don't know how long, how far or how fast you have been trying to run. If you haven't had a beginning running plan it might help to use one. It would give you a plan to stick to so that you aren't overexerting yourself early on. Maybe your pace is too fast for your running level right now. You could try to keep it to a more comfortable pace . Don't worry about being "fast" right now. The other concern I would have is to make sure you don't have any hidden medical conditions that may be causing the shortness of breath.

 

[sunb75]

I have the same problem, mchllevns. I really need to find a solution, though...

 

[John VN]

Being out of breathe can often be due to not exhaling forcefully enough. You MUST clear your lungs of CO2 so when you inhale there is good oxygen transfer taking place.

Breathe rhythmically, in cadence with your stride. As your feet hit the ground, match you breathes. Like the puffing they say to do during childbirth.

e.g.-two short exhale with steps and two inhale with steps.

e.g.-two short exhale with one longer two step inhale.

e.g.-short, quick inhale-exhale-inhale-exhale with each foot strike as pace quickens.

As my walking pace increases, I get to the in-out-in-out matching each step. Breathing this way allows for my walking at a 9mpm pace.

McFlurry John