Everything I read about beginner runners talks about running at a "conversational pace" This also applies to everything that I read about non-beginners training for longer distances and running "long runs" as part of that particular training.
BUT -- I have never been really able to say that I could run any sort of reasonable distance at a conversational pace. However, now - I think I have cracked it. I don't know whether it is because my cardio fitness is improving - I would hope it is! -- but I think it has more to do with my breathing. It has taken me quite a long time to get used to rhythmic breathing while running - and I have only been able to get used to it by forcing myself to run slower. However, experimentation has led me to a 3:4 in:out rhythm which is suiting me nicely and is allowing me to run longer times (30 minutes this morning) and at a conversational pace. The rhythm is slow - one complete cycle takes 7 paces so the run is also slow and easy. I think developing this is more important for me than merely the fact of now being able to run 30 minutes non-stop. I can now see that I can go further with breathing firmly in its place. .
Written by
Bazza1234
Graduate
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Breathing is something I really need to make the effort to work on. At the hardest (hill) point of my run I'm 2:2 sometimes 1:1. Thanks for your post I will borrow your method and see what happens
Yes -- 2:2 for hills and maybe even 1:1 -- but for the long easy flats, for me 3:4 and 3:3 or 2;3 if I want to speed up. Also trying to run at around 180 BMP -- anything slower than that and I feel that I need a skyhook to hold me up in the air until landing time.
Yes, ideally we should run slow enough to have a conversation, as beginners and on long runs. Ultimately it gives a better training effect because you can keep going longer. The problem for beginners is going slowly enough without walking because we don't have the fitness base at first. I have been having 'conversations' with someone else on here about speed and the benefits of keeping it as slow as you reasonably can at first in order to allow your fitness to build. Working on speed can come later.
The breathing (has always been) is my problem too. I'm a mouth breather, and an ex smoker and found in the earlier stages that I was getting very winded and puffed and panted a lot. I think that as this C25K has progressed that I have been breathing a bit more easily but still very much doubt whether I'd be able to hold a conversation with anybody.
Breathing can be a tricky little blighter to master, but master it we must.
I know what you mean about conversational pace, but be warned ~ if you are running on your own and holding a conversation, you get some very funny looks! I did, and when asked who I was talking to, and I said glibly that I was talking to the sheep, I got an even stranger look!
I tried a simlar method to yours Bazza, on my W5R3, doing a 4:3 ratio (in/out). It slowed me down so I managed to complete the run, and, where I was sure I wasn't going to be overheard, had an imaginary conversation with someone. I don't think I could have done that had I gone any faster, so perhaps I should stick with that pace (even though it does seem like snails pace).
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W4R2 \"It's all about pace!, I think\"
Struggling with pace!
W2R1: breathing and pacing 
Pacing
