Hi All,


Im hoping someone can offer some advice......I've been injured since Jan and I have only just started up again. i've been following a couch to 5k but feeling disheartened as i can't seem to get my breathing right and im really struggling at the moment..... 

I have always struggled with this and never mastered it but really feel if i'm going to get a good 10k time  i need to ask for help image



Kirst x 


  • Slow down the run segments of your c25k.
  • RicFRicF ✭✭✭

    The trick is to empty your lungs fully. Force every last bit of air out. Then you can draw in a full breath.

    Its a race technique to avoid shallow breathing.

    Full breath out, full breath in.

  • Breath in time with your steps and count the steps.

    In - 2 - 3, out - 2 - 3, in  - 2 - 3, out - 2 - 3.

    I breath every third step but that may be different for you.

  • i run the same way as Lou

    but i agree with Jim, ive been running about 10min/mile this week - did 2.5 miles at 12min/mile on my 5am run this morning and felt great

    so slow down your pace


  • Just RunJust Run ✭✭✭

    +1 RicF

    lou Diamonds, that's exactly the same as me.

    Just ease up on your pace, you'll be fine. 

  • So is it a case of slow down the pace til you sort out your breathing, then pick up your pace and breathing. 

  • MuttleyMuttley ✭✭✭

    What they say.

    In my case it's in-2-3-4, out-2-3-4 and so on. Nice and slow, fill the lungs to the brim and then empty them. And shoulders back and chest out a little to open up the chest cavity so the lungs have more space to expand.

  • If I think about my breathing I've had it - can't breathe at all and get a stitch!  

  • Yoga has helped me with my breathing - I'm a lot more conscious of it now. Might be worth a shot.

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