How to breathe?

Tizwas Tizwas

I am new at running and on week 2 day 1 of the C25K programme but I am struggling to breathe properly. I am a mouth breather by nature so find it very hard to try to breathe through my nose and wondering if anyone has got any tips for me as I am out of puff very quickly especially when I focus on my breathing. 

Jo Bo Jo Bo


I'm another relative newbie, been running for about 3 months now and did my first 5K RfL last month.  I'm now moving up towards 10K (7K last night - whoopee!).  Therefore I'm no expert, but I use an old aerobics tip to concentrate on breathing out and hard rhythmically, and then the in-breath takes care of itself.  I breathe out hard about every 4 steps and breathe in a bit more slowly.  I'm not sure I worry about whether I'm breathing through my mouth or nose.  I have also recently slowed down so I am running within my breathing capacity, which is allowing me to increase my distances.

Good luck!

Jo x

Adam Adam

Posted in reply to Jo Bo

The answer is easy - breath through your mouth and not your nose!

If your muscles need oxygen it makes sense to get as much in as possible and not restrict the airflow.

monster2490 monster2490

Posted in reply to Adam

Hello, definitly agree with Adam, you need to breath in through your mouth.

When i run i try and breath in almost to a rythm to say every 2 to 4 steps and even use it to keep my pace up.

martinallen72 martinallen72

Posted in reply to monster2490

Agreed. Mouth in, mouth out if you need to. Running at the start can be aerobically challenging, but after a while if you are still getting puffed out, you are running way too fast in training. Make sure at least 50% of your runs are at slow/easy pace where you can hold a conversation, else overtraining/injuries might creep up on you.