admin answers:

Sounds to me like it is more a sinus issue. You were breathing mostly through your nose I am assuming. The cold air basically froze the mucus in your sinus cavities. The reason it got better in the hot bath was the steam. Try a very warm compress on your upper face, covering your eyes(will help with the light sensitivity) and let it rest until it starts to cool. You may have also started a problem with your ears from the cold too. If you continue to feel dizziness accompanied with nausea, then get some ear candles and follow the directions for them.

admin answers:

Ive put in alot of time and energy into running..prolly more then anyone on here..like 12000plus miles in my life.. Ur sides are from drinking to much water and not streching enough before u run..warm ups are important to… But dont drink any thing an hour before you run.. And dress warmly.. Once u start running ulll be fine with the breathing..and ull get in to a runners high. And youll feel good. U just have to push through the hard parts

admin answers:

I’ve had sinisitis since October and aside from blowing my nose while running, or going to the doctor for antibiotics nothing helps.
I suppose you could always try some OTC meds for runny noses and take it 1 hr before you run but aside from that I deal with it.

admin answers:

Sometimes exercising in cold weather can trigger asthma, and sometimes asthma can make you cough. I found out I had asthma after a similar reaction to running in the cold.

You might tell your doctor about it. If it is exercise-induced asthma, it might be possible to prevent it with medications or strategies to warm and humidify the air you breathe when you exercise (exercise indoors, swim instead of running, put a scarf over your nose and mouth while outdoors, etc.).

admin answers:

30 is actually balmy compared to wat I run in where it’s -4*F

If you want to train, you are best to train in the elements. Your body gets used to it. But if you’re not wanting to run then you could always try a treadmill but I’m a big believer in the fact it’s never too cold to run especially if you want to do something such as training for a 15K.

I look at it this way, running in winter is tough, no doubt about it however just think how fantastic you will be in the warmer weather bc you’ve trained all winter outdoors in all the elements. You’ll find it easier to run in the spring time and probably kick butt! I know I was in prime shape last spring after my first winter running. This winter I’m going out when it’s -20*C to toughen me up and so far it’s working.

admin answers:

It is necessary to breath according to how hard you are running. Your body is using extra oxygen when you run fast, it doesn’t matter the distance of the race.
Just take deep full breaths don’t pant or gasp and don’t worry about breathing in your nose or mouth just take in the air necessary to run.
All of the air gets to your lungs at the same time, and don’t time your breathing or count steps just breath.

As you improve your cardiovascular conditioning your rate of breathing adjusts and you do not breath as hard as you did before.

admin answers:

1-eat a few porridge (quaker oats) with 1/4L milk + 1 mixed fruit and a tea or coffe without sugar or milk (undigestible) 3 hours before your run (i know u have to run sooooon)
2-today u can run just 30′ slowly and then stretching and 2 or 3 sprint (30″)
3-your breathe must be natural, in same tempo as your step
4-you have to begin the race slowly( before the start run 10′ to get your heart ready) and then you can accelerate progressively, if you have a cramp stop and stretch (you didn’t drink enough before !!) so you can begin to drink by now
5 don’t disturb your natural rythm try to have 7-8 hours of sleep, and wake up at 6 in order to eat
6. Eat your breakfast at 6 am,

admin answers:

In a week? Run slow. I would run 5k slowly and see at what speed you need to run the week before. Do not run the day or two before the 5k.

admin answers:

Couch to 5K is great.

Here’s a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don’t forget to hold each stretch for 20-40 seconds. You’ll want to warm up your muscles by walking before you stretch or do “dynamic stretches” before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are – do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them – most have a treadmill or some little ones will even let you take them out for a lap around the block. Don’t worry about replacing them or what comes after the program until you run your first 5K and see how you feel.

Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I’m slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can’t handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. Also, see if you can find a 5K Fun Run in your area – now’s not a great season for it, but they’re out there. Here’s a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. Http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html

admin answers:

Run at least 40 miles per week in training.

Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.

Do your speed work at least once a week; two to three faster-paced sessions are ideal.

Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.

Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

Put some stride-outs into your runs. At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.

admin answers:

It might be too late to try this seeing as your meet is tomorrow. Good luck by the way, but breathing from your abdomen and not your chest increases your body’s ability to exchange O2 and CO2.

What may work for you tomorrow is to remember that it’s harder and more important for your body to expel CO2 — if you concentrate a bit more on the exhale, it helps the gas exchange– I wouldn’t try anything more complex than that for tomorrow though.

During practice, try breathing 2-2 (2 steps breathing in, 2 steps breathing out), 3-3 and when you’re good at yogic breathing techniques 4-4.

admin answers:

I think I found it for you. It might be Thoracic Outlet Syndrome. I copied the link below. But here’s a piece that explains a bit about it:

“Often, if the rib moves upwards or becomes fixated, it can compress the nerves, arteries and veins causing numbness, tingling or pain into the arm. The musculature, such as the anterior scalenes can become overactive an also press on these pain sensitive structures causing the symptoms of TOS. By correcting any functional problems with the ribs and stretching the tightened muscles, the cause of the problem can be eliminated. A home exercise program is essential to the treatment of TOS.

admin answers:

Conditioning. If you truly get winded that quickly, you are not “in good shape.”

admin answers:

Most people can not take in enough air if they inhale through their nose.
You should use your mouth and nose to inhale, take deep, full breathes, don’t time your breathes, or count steps, just exhale completely, and breath as much as is necessary for the speed you are running.

admin answers:

I ran CC and had the same problems…I solved it in practices by listening to music….this helps to calm your nerves and keep your energy up..as for races, when you can’t use music…my advice to you is short term goals..look at something about 100-200 meters ahead of you…make yourself get to that goal….once you’ve hit that goal..set another one for yourself..and keep going..until the race is over…an easy way to keep your cool in a race is start the race of running with someone you know is close to your ability level, and attempt to stick with him/her….being a very competative person this worked for me…try not to let them out of your sight….

admin answers:

Don’t listen to anything about belly breathing … That is something to practice to help make a side stitch feel better (a pain in the side) … But just breath normal and let it be as fast as you need … Just relax … And be as natural a possible and you will use less oxygen which will help your running … Peace, Roy

admin answers:

Take deep, full breaths, don’t pant or gasp, don’t try to time your breathing and use your nose and mouth.
Take in the amount of air necessary for the speed you are running.
If you exhale completely you will get a good exchange of air so you keep new oxygen in your lungs, if you shallow breath you are not getting rid of all of the CO2 and you will not get enough new air to supply oxygen to the cells.
Don’t think about it and don’t practice breathing, just breath.

admin answers:

What they said, except i guess it wouldn’t hurt to breathe in through both at the same time and out through your mouth having your mouth slightly open with your upper body remaining as relaxed as possible.

If you’re sprinter sprinting in a workout, you’ll complete a breath cycle with every second arm pump.

If your a distance runner, then the amount of times you breath in and out kind of varies with the how fast you run the workout and the individual. For example, my friend during our long runs breathes in and out every two steps, while i breathe in every 3 steps.

Read this though, i found it a pretty fun read and i learned something from it:

http://www.authentic-breathing.com/breathingforathletes.htm

admin answers:

Don’t do that whole “in your nose, and out your mouth” thing. It makes you concentrate on that instead of your race,and you don’t get enough air. Just try to think every step, or every other step to take a breath.

admin answers:

You can try all sorts of methods but the body sort of knows what its doing and sorts its breathing out. If I am thinking about it I breath in and out for 2 steps However after a short distance there are other things to think about – like the track you are running along and obstacles.

To improve endurance its about going out there and running. You could try running up hills, down hills and along the flat, try short fast running training sessions and long runs. Basically get out there and run and vary your routes to keep it interesting

admin answers:

Eat bananas.
The potassium in them helps your body to retain water.
This, in turn, will help to prevent cramps.

admin answers:

I see your problem as the following: shin splints usually occur due to overtraining, that is running too fast for your conditioning or running too many miles for your conditioning. The pain of the shin splints forces you to change your running pattern (form). This tends to lead to injuries in other parts of your body, the reason being is that due to a series of factors specific to you and that you have grown up with (your weight, your height, the size of your feet, the width of your hips, the strength of the muscles in legs), you run with a certain gait or stride and your body has grown stronger in given areas (muscles, tendons, ligaments) to support that gait. Now due to the change to your stride because of the shin splints different muscles, tendons and ligaments, which aren’t used to the strain of running, are being used and as theyhaven’t been built up over the course of your life they are breaking down.

While I don’t tend to be critical of people and circumstances I am not familiar with, I feel comfortable in saying whoever sold you the concept of these light shoes being a good idea because they build up your feet is an idiot and the proof is in the pudding. That is like telling you to do the workouts of a 13 minute 5k runner because it will make you a stronger runner. Running shoes are made specifically to protect your feet and in doing so they protect the rest of your body. To get the proper shoes go in to a running shoe store and say you want running shoes, period. They would have you run in a shoe to see how you run, which would indicate what type of shoe you need, a stabilization shoe, underpronation or overpronation, etc. Once they have an idea of what you need they should pull out several models and have you try them for comfort, have you put both pairs on and jog around the store to see which you like best. They should be half a size to a full size larger than your street shoes. If you go to a shoe store and they don’t ask to see you run first thing to get an idea of your needs, find another store.

Once you heal and have shoes that won’t injure you, you should be able to return to running. I don’t know how long your season lasts or if you will be able to regain (or gain) some competiveness but continue training at your level (there are no short cuts, trying to “catch up” will only get you injured, and get ready for indoor track (if your school has it) and outdoor track. If you are still into running after the litany of injuries you have suffered you certainly have the determination to be successful. Good luck!

admin answers:

Your taking the approach a little bit too complex. Breathing is a natural process so don’t think too much about it. When you run you should actually try to focus very little on the running itself because then you will lose your focus which will make you lose your balance, then your speed, etc. I just take two breathes of air in and then exhale hard. When I’m about to pass someone or try to tail someone I take one huge breath in and then exhale when I have reached my goal. Hope that helps.

admin answers:

I would check with your physician first to see if you should be running at all, because this may not be the best time to start running (not to say you shouldn’t do XC but maybe outdoor track when it is a bit warmer would be better.)

However, if you are going to run tomorrow I find that putting a scarf or cloth over my mouth works well when running in very cold weather. You may find it becomes a bit damp after awhile when you are constantly breathing into and against the scarf/cloth but it really does help in stopping that feeling of breathing in ice and it traps some of the heat you are going to breath out.

Best of luck

admin answers:

Some ppl might think I’m crazy for sayin this, but its actually a good thing to get a little cocky on race day. Not so much that your a jerk but just enough to take the edge off and as long as your not too stuck up you can actually crack jokes about the compitition and stuff to lighten the mood and make the race more enjoyable. After all, CC is supposed to be fun not stressfull although it can be at times.

admin answers:

Don’t listen to anything about belly breathing … That is something to practice to help make a side stitch feel better (a pain in the side) … But just breath normal and let it be as fast as you need … Just relax … And be as natural a possible and you will use less oxygen which will help your running … Peace, Roy

admin answers:

Take deep, full breaths, don’t pant or gasp, don’t try to time your breathing and use your nose and mouth.
Take in the amount of air necessary for the speed you are running.
If you exhale completely you will get a good exchange of air so you keep new oxygen in your lungs, if you shallow breath you are not getting rid of all of the CO2 and you will not get enough new air to supply oxygen to the cells.
Don’t think about it and don’t practice breathing, just breath.

admin answers:

What they said, except i guess it wouldn’t hurt to breathe in through both at the same time and out through your mouth having your mouth slightly open with your upper body remaining as relaxed as possible.

If you’re sprinter sprinting in a workout, you’ll complete a breath cycle with every second arm pump.

If your a distance runner, then the amount of times you breath in and out kind of varies with the how fast you run the workout and the individual. For example, my friend during our long runs breathes in and out every two steps, while i breathe in every 3 steps.

Read this though, i found it a pretty fun read and i learned something from it:

http://www.authentic-breathing.com/breathingforathletes.htm

admin answers:

Don’t do that whole “in your nose, and out your mouth” thing. It makes you concentrate on that instead of your race,and you don’t get enough air. Just try to think every step, or every other step to take a breath.

admin answers:

You can try all sorts of methods but the body sort of knows what its doing and sorts its breathing out. If I am thinking about it I breath in and out for 2 steps However after a short distance there are other things to think about – like the track you are running along and obstacles.

To improve endurance its about going out there and running. You could try running up hills, down hills and along the flat, try short fast running training sessions and long runs. Basically get out there and run and vary your routes to keep it interesting

admin answers:

1.Breath in through your nose and breath out your mouth.
2.Run with your hands out and without putting them into a fist- this prevents tightening your muscles and increases speed.
3.Run at your own pace you only run at top speed at the end of the race and if you want to keep first place run top speed in the beginning as well.
4.Try not to spit you want to have as much water in your body.

If you want to build stamina use a jump rope to get your blood flowing.

admin answers:

You need to seek professional advice, from the physician who is managing your asthma. “Asthma” covers a very wide range of manifestations, and only the trained professionals who are familiar with your case – and your general physiology, broader health, and *all* the medications (prescription and over-the-counter) you are using – can help you work out how to proceed. Some asthmatics do fine in aerobic sports, others simply cannot do that.

Be sure that the coach understands your situation – she/he needs to in order to ensure your safety and the welfare of the team, as well as to properly understand your performance. First words out of the coach’s mouth will be: What does your doctor think?

Good luck.

Mark L.

admin answers:

You should go to an allergist, they will be able to tell you if you do in fact have asthma.

admin answers:

Walking with hand weights(there’s a book called Heavyhands that explains why it works… It’s a proven method of increasing you’re aerobic capacity/VO2 max) and may be one of the best solutions for you because of your asthma.

You could try using an elliptical trainer, or biking just make sure that you’re breathing in through your nose and out through your mouth. Another thing not to do is lean over on your knees like many people do when they’re out of breath because it cuts your lung capacity in half making you more out of breath… Good luck, I hope I helped.

admin answers:

Yes – sounds like a little asthma. It will make your lungs feel “full” – like you’re not getting enough Oxygen – and you aren’t. And it will often be stimulated by exercise.

The really good news is that there’s medications now – just a few years ago there weren’t any – and you just died or took some really horrible drugs like Prednisone or shots of adrenalin. But now the medications are amazingly good – but it’s all prescription – so you have to go to the doctor. Often the doctor won’t believe you and won’t give you any medicine…. I keep hearing this anyway. But it’s worth a try.

I doubt if you have anything like blocked arteries to your heart….

admin answers:

1.Breath in through your nose and breath out your mouth.
2.Run with your hands out and without putting them into a fist- this prevents tightening your muscles and increases speed.
3.Run at your own pace you only run at top speed at the end of the race and if you want to keep first place run top speed in the beginning as well.
4.Try not to spit you want to have as much water in your body.

If you want to build stamina use a jump rope to get your blood flowing.

admin answers:

You need to seek professional advice, from the physician who is managing your asthma. “Asthma” covers a very wide range of manifestations, and only the trained professionals who are familiar with your case – and your general physiology, broader health, and *all* the medications (prescription and over-the-counter) you are using – can help you work out how to proceed. Some asthmatics do fine in aerobic sports, others simply cannot do that.

Be sure that the coach understands your situation – she/he needs to in order to ensure your safety and the welfare of the team, as well as to properly understand your performance. First words out of the coach’s mouth will be: What does your doctor think?

Good luck.

Mark L.

admin answers:

You should go to an allergist, they will be able to tell you if you do in fact have asthma.

admin answers:

Walking with hand weights(there’s a book called Heavyhands that explains why it works… It’s a proven method of increasing you’re aerobic capacity/VO2 max) and may be one of the best solutions for you because of your asthma.

You could try using an elliptical trainer, or biking just make sure that you’re breathing in through your nose and out through your mouth. Another thing not to do is lean over on your knees like many people do when they’re out of breath because it cuts your lung capacity in half making you more out of breath… Good luck, I hope I helped.

admin answers:

Yes – sounds like a little asthma. It will make your lungs feel “full” – like you’re not getting enough Oxygen – and you aren’t. And it will often be stimulated by exercise.

The really good news is that there’s medications now – just a few years ago there weren’t any – and you just died or took some really horrible drugs like Prednisone or shots of adrenalin. But now the medications are amazingly good – but it’s all prescription – so you have to go to the doctor. Often the doctor won’t believe you and won’t give you any medicine…. I keep hearing this anyway. But it’s worth a try.

I doubt if you have anything like blocked arteries to your heart….

admin answers:

It is necessary to breath according to how hard you are running. Your body is using extra oxygen when you run fast, it doesn’t matter the distance of the race.
Just take deep full breaths don’t pant or gasp and don’t worry about breathing in your nose or mouth just take in the air necessary to run.
All of the air gets to your lungs at the same time, and don’t time your breathing or count steps just breath.

As you improve your cardiovascular conditioning your rate of breathing adjusts and you do not breath as hard as you did before.

admin answers:

1-eat a few porridge (quaker oats) with 1/4L milk + 1 mixed fruit and a tea or coffe without sugar or milk (undigestible) 3 hours before your run (i know u have to run sooooon)
2-today u can run just 30′ slowly and then stretching and 2 or 3 sprint (30″)
3-your breathe must be natural, in same tempo as your step
4-you have to begin the race slowly( before the start run 10′ to get your heart ready) and then you can accelerate progressively, if you have a cramp stop and stretch (you didn’t drink enough before !!) so you can begin to drink by now
5 don’t disturb your natural rythm try to have 7-8 hours of sleep, and wake up at 6 in order to eat
6. Eat your breakfast at 6 am,

admin answers:

In a week? Run slow. I would run 5k slowly and see at what speed you need to run the week before. Do not run the day or two before the 5k.

admin answers:

Couch to 5K is great.

Here’s a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don’t forget to hold each stretch for 20-40 seconds. You’ll want to warm up your muscles by walking before you stretch or do “dynamic stretches” before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are – do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them – most have a treadmill or some little ones will even let you take them out for a lap around the block. Don’t worry about replacing them or what comes after the program until you run your first 5K and see how you feel.

Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I’m slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can’t handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. Also, see if you can find a 5K Fun Run in your area – now’s not a great season for it, but they’re out there. Here’s a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. Http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html

admin answers:

Run at least 40 miles per week in training.

Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.

Do your speed work at least once a week; two to three faster-paced sessions are ideal.

Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.

Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

Put some stride-outs into your runs. At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.

admin answers:

It is necessary to breath according to how hard you are running. Your body is using extra oxygen when you run fast, it doesn’t matter the distance of the race.
Just take deep full breaths don’t pant or gasp and don’t worry about breathing in your nose or mouth just take in the air necessary to run.
All of the air gets to your lungs at the same time, and don’t time your breathing or count steps just breath.

As you improve your cardiovascular conditioning your rate of breathing adjusts and you do not breath as hard as you did before.

admin answers:

1-eat a few porridge (quaker oats) with 1/4L milk + 1 mixed fruit and a tea or coffe without sugar or milk (undigestible) 3 hours before your run (i know u have to run sooooon)
2-today u can run just 30′ slowly and then stretching and 2 or 3 sprint (30″)
3-your breathe must be natural, in same tempo as your step
4-you have to begin the race slowly( before the start run 10′ to get your heart ready) and then you can accelerate progressively, if you have a cramp stop and stretch (you didn’t drink enough before !!) so you can begin to drink by now
5 don’t disturb your natural rythm try to have 7-8 hours of sleep, and wake up at 6 in order to eat
6. Eat your breakfast at 6 am,

admin answers:

In a week? Run slow. I would run 5k slowly and see at what speed you need to run the week before. Do not run the day or two before the 5k.

admin answers:

Couch to 5K is great.

Here’s a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don’t forget to hold each stretch for 20-40 seconds. You’ll want to warm up your muscles by walking before you stretch or do “dynamic stretches” before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are – do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them – most have a treadmill or some little ones will even let you take them out for a lap around the block. Don’t worry about replacing them or what comes after the program until you run your first 5K and see how you feel.

Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I’m slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can’t handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. Also, see if you can find a 5K Fun Run in your area – now’s not a great season for it, but they’re out there. Here’s a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. Http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html

admin answers:

Run at least 40 miles per week in training.

Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.

Do your speed work at least once a week; two to three faster-paced sessions are ideal.

Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.

Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

Put some stride-outs into your runs. At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.

admin answers:

Well, the ideal way is to inhale through your nose because the little hairs in it serve as a filter.
Some people are mouth-breathers, though. This could be attributed to a sinus problem so you might want to consult a doctor if it really bothers you.
As to the part where you must exhale through your mouth…I don’t know. I’ve been instructed to do it in the cooldown part of a work out and also as a way to lower my heart rate, but actually we are advised to inhale AND exhale through the nose in Pilates.

admin answers:

Don’t listen to anyone who says breathe in the nose or out the mouth! Do all of your breathing and exhaling through the mouth (trust me, I had to learn this the hard way). I like to count how long I inhale and exhale (in my head, of course) i count fairly quickly to 3 in and then to 3 out. Depending on how you’re running, you’ll need to adjust this. When I do cross country, I count to 3, but slowly adjust to 2 towards the end of the race (count to 2 in, count to 2 out.) But, when I tend to do 2 the whole time. Find what works for you. Oh, and if you get a stitch, intertwine your hands and put them on your head and relax.

admin answers:

I read that you should breathe however you’re most comfortable when you’re exerting yourself. For most people, this means breathing both in and out through their mouth. The reason is that breathing in through most people’s noses does not allow sufficient oxygen for heavy exertion.

admin answers:

There is no ‘correct’ way to breathe while running. It is however you are most comfortable & the way you can be the most relaxed & maintain your speed & endurance. I personally breathe thru the nose & out of the mouth. When I first started running & I was going slower I would breath in deep thru my mouth (abdominal deep breathing) & then slowly let out thru my mouth & it helped relax me alot more & be more focused. Good luck : )

admin answers:

Take deep, full breathes, try not to pant, exhale completely.
Use you nose and mouth, you can not take in enough air if you only use your nose.
Take in the amount of air necessary for your level of exercise