Breathless

[Junew]

Hi all, just come in from doing a 5k, this took 36 minutes. I’m coming up for my 61st birthday. The reason I’m writing this is that I am not improving at all, it just isn’t getting any easier and as always sheer willpower I finish, my time two days ago was 34 minutes but I just don’t seem to get my breathing write. I normally go on the treadmill but have been running outside for the last 3 weeks x3 times per week, any suggestions

[Dexy5 Graduate10]

I would recommend that you reduce your speed for two of your runs as that will help improve your endurance. Also maybe try a few different routes or terrains to make it fun. I enjoy using the jogrunsprint app on iPhone where you do intervals at different speeds.

Happy running.

[Coddfish Graduate10]

I think your times are fantastic, I have never been able to run 5k that quickly.

If you have been used to running on a treadmill, you are used to maintaining constant speed and running in an environment with no wind, constant temperature, predictable terrain; no or as much hill as you want, bouncy soft surface, no obstacles or distractions. Outdoors brings none of that, is always more challenging, usually slower, but also hugely more invigorating. It’s probable you are going off too quickly. Try to slow down to a point where your breathing is under control. Focus on how you are feeling, rather than time or pace. It really doesn’t matter, just enjoy the experience.

[Hidden]

If I can do anywhere near your times when I get to 61 then I'll be ecstatic. You could try 3 different runs. A shorter quicker run 3k, your normal 5k and a much slower longer one, 7k. Eventually this should help the 5k time. The longer run will help your breathing. You then don't have to go all out every run. The Running Channel on YouTube is great for support. Then you can look at interval/tempo runs etc.

[damienair Administrator]

I agree with all the advice above. Fitness is directly related to breathing. Your heart, lungs and muscles in your legs all have to get used to running. It just takes time. The more you run the fitter you will get and all of a sudden your breathing will become natural and easier. So just keep doing your 3 runs per week, and do as the others advise and the breathing will naturally come to you. The C25K plan is just the start. I’m running 3 years now and I’m still learning.

Damien

[limberlou Graduate10]

Yeah I’d be happy with your times too !! I’m 66 and was happy with 41 mins for 5k yesterday. Mind you I was just happy I’d got back to 5k again !!! As others have said try a faster shorter run one day and a slower longer run another and your 5k will gradually get faster.

Well done !!

[Beachcomber66 Graduate10]

I agree with all of the above, but would just add a 68 year olds perspective. First age in itself will not stop you running faster....just forget it! The best decision I made was to build up distance, with one slow run of increasing length per week( Ju- jus plan) so I got to 10k within 7 months of starting running at age 66. That was the base from which I developed greater 5k and then 10k pace. The other two runs per week were a short /bit faster run with intervals and the other one was a steady 5k. It was a question of building strength and fitness steadily. Honestly, for now, I would focus on distance and forget pace. It will all come together when your body is ready. Overdoing pace too early risks injury, or disillusionment through lack of progress. 👍