I completed C25K around a month ago. I’m currently running 3 x a week and around 5k in 40 ish mins. I always look forward to my run and have no problem getting out and started. But my first 10 mins of running I go into a little mini panic I struggle to sort out my breathing feel overwhelmed with the task ahead I’m also aware of the ache in my legs. It’s never enough to make me stop but at worst it lasts into 20 mins before I calm down.
I always finish the run happy and glad I finished but I’d love some advice on keeping calm at the beginning of the run.
Thank you
☺️
Written by
CrazyDogLady19
Graduate10
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Maybe try to set off slightly slower to give your body time to acclimatise itself to running. I do the same if I don’t rein myself in. If I look back at a lot of my runs I set off at about 6.30 mins per k but my average is 7.45ish. So I try to slow down as I start and then I don’t get that panicky struggling to breathe feeling. And once the first 10 mins are over I’m fine.
Hi, there are some really good Headspace guided runs on the Nike Running app you might like to try ~ they encourage mindfulness and settling into the beginning of your run in a comfortable unpressurised way... I can relate to what you're feeling and they have helped me 😊 Best of luck 🦋
I get this too sometimes but it helps that I know it’s just the toxic 10, the 10 minutes or so when you first start running and your body is in oxygen deficit. My chest feels tight, my calf muscles get tight and I feel like i’m struggling to breathe. But I know that after those first 10 minutes or so, my body automatically kicks into deeper breathing so i’m taking in more oxygen. The tight chest goes away, my breathing is easy and comfortable and my muscles loosen up as the increase in oxygen floods my system
Yes it feels like panic but I know it’s just my body struggling to adapt to the exercise so I just tell myself it’ll be over soon, try to distract myself (cos focusing on it makes it worse) n try my best to take deeper breaths. Then I suddenly realise that I feel fine n I know that my body is no longer in oxygen deficit. Hope that helps 😊
I think this is normal. I always used to struggle for the first 10-15 mins of a run, and it still happens sometimes. There's posts on here about the "toxic 10" that explain the reasons for it. It does seems to have got better the longer I have been running (now 16 months since graduation).
Don't worry about it, just focus on how good you feel afterwards
Aah the dreaded toxic 10!! 😯 I personally find that I get a bit caught up if I’m thinking about any targets, but others do that with ease and that’s great too 🤩. It may be that your thinking about beating your previous time, that can add pressure to the run for some and then things don’t quite flow well. I’m not competing with any other run, just doing the current run. If a PB comes of it, then I’m just extra stoked, but just getting out and running after where we started is already an amazing feeling. ❤️
I find the first 10 mins difficult, I think a lot of people do, although I see it differently, I think it is just my body getting the blood up to speed.
You are probably setting off fast and slowing down, even though it feels like a slow start. 2 things, are you still doing your warm up walk? Can you slow down the first km?
Good luck and well done for still getting out 🏃♀️👍
It is just the toxic ten as Seejillrun described... don't worry about it, it is quite normal. Good warm up walk, start your run gently, blow out a few deep breaths when you feel puffed and tight on the chest. Relax your shoulders down and open your chest. It will calm things down a bit until you have enough oxygen in your bloodstream to cope with the exertion.
Thank you so much for all of your feedback on this, first of all I’m glad I’m not on my own, everything that’s been said I’m doing all of it, overthinking the run, setting off a bit fast. Probably not doing enough of a warm up walk. I’m taking it all onboard and I’ll give those podcasts a go too. Thanks again ☺️
Yep, you’re definitely not alone CDL. I know to expect the toxic 10, and some days it’s longer than that - and some days shorter. Just dial your pace back until you’re comfortable and keep going. It’ll soon pass - as you have found - then you can creep your pace up again if you wish. I personally don’t! 😅😅
Mindfulness is a great way of not being overwhelmed with what's ahead. Keep in the moment and you will only have to deal with the present and not the past or the future. I agree headspace is good, or learn how to meditate. It is really effective
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20 minute run and it felt good! 
