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Couch to 5K
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Started week 1 day 1 today. I am a 52 year old ex smoker ( gave up 16 months ago) I struggled with my breathing during the running but managed to complete it. Any tips for regulating the breathing?

Thanks

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Well done for starting Trish and good luck. I'm only new to this but i am sure you will receive lots of helpful advice from the experts. My advice is to ease yourself in gently by running at a pace that doesn't leave you 'out of puff', even if that is very slow. As your body gets use to it, you will find it easier to get your breath. The lovely Laura gives you tips about breathing, but i find myself breathing in and out a bit quicker than she suggests.

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Hi and welcome Trish, well done on quitting the fags :D i am an ex smoker also just over a year , ah the breathing , old_git is right about going slow at pace you can still hold a conversation or even slower , if you were like me a real couch potato your body is probably in shock but it really does get better , laura does offer tips on breathing but dont worry about it to much do what comes naturally :D

Well done on making a start Trish, you wont regret it , this program works ,Trust the program and believe in yourself :D :D

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Most of us find that concentrating on the running is as much as we can cope with in the early stages! Just go as slow as you need, the breathing seems to sort itself out as you progress. Well done on starting, keep us posted x

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I found that as you go through the programme using the music, and trying to align this to your steps helps. Likewise I use a particular road to get my pace and always start there, you have done the toughest thing giving up the smoking - well done. At 48 I never thought I would enjoy going out running but hey, I even hated running at school, so go for it, take each run one at a time.

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Congratulations on starting C25K and stopping smoking. Your breathing will get easier as you progress Trish. Relax your upper body and breath from the stomach, not the chest. This will get more air into your lungs. Good luck with your progress. Oh, and at 52 you will be able to finish the course. I'm 64 and have done it.

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Hi, I gave up smoking fairly recently and started C25K at about the same time. My breathing was my main problem in the early weeks, and I was very out of puff. I'm now in week 9 and don't have trouble with it now. Trying to time it with my steps didn't work for me. The best advice I had was just to do whatever came naturally and try to relax about it a bit. You'll probably just find it sorts itself out without you trying to force it. This programme's great and you'll see amazing progress. Good luck!

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Thank you all for the encouragement and advice. I wasn't a complete couch potato but agree my body is probably in shock! I will try to relax and breath from the stomach and see how it goes. Thanks again.

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Well done Trish. I have never smoked so I don't know how much of a difference that makes but can only suggest you go really slow. So long as it's a running motion, it doesn't have to be much if at all faster than walking. Take it 1 run at a time.

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Trish what can I say but well done. I've never smoked either but I have a lung disease that nearly killed me so I can sympathise a little. I'm on wk8 r2 next I'm 44 and have been told by my consultant that my lung capacity has increased greatly. I put it down to running. As everyone has said slow down and let your body do it naturally. You will get better I promise you as I'm on 36 minute 5k's now :) good luck and keep posting this forum is full of lovely wonderful people who will help bring you on. Regards J

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Well done for starting C25K and well done for stopping smoking.

One of the many great things about running is that it increases your aerobic fitness, and I think aerobic fitness is the thing that it improves the quickest. So as you progress your breathing will get easier and easier.

Many of us are still breathing fairly hard because you will find that the more you are able to do, the more you push yourself to do. But you will be able to run continuously at a gentle pace at least by the end of the program without feeling out of breath.

Do as Laura tells you, dont start your run to fast, just a light jog. Before you know it you will be as addicted to running as the rest of us, and marvelling at the fact :)

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I think it's amazing just how quickly your lung power increases. In fact I'm gobsmacked. I'm 57, ex chain smoker, ex fatty, ex heavy drinker and now I'm running like a hare. It's unbelievable. I never ran beforeC25k

Stick to this programme like glue. I mean it, like glue. You will be amazed by it

Whatever you do, don't miss a single run. Do each one, tick it off and move on. Keep checking in with your progress.

Go slowly. Slow jog is the key to successfully completing the programme without injury.

Have fun!

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Congratulations on giving up smoking and starting c25k. Take it slow and steady, listen to Laura and you won't go far wrong, your breathing will sort itself out over the weeks. Good luck, keep posting😁😁

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Well done - I found wk1, r1 one of the hardest, so well done. You'll soon get caught up in the euphoria and find you have another addiction!

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I am overwhelmed with the amount of support and encouragement from everyone! Thank you all.

I will let you know how I get on.

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Firstly jolly well done on several things- 1) giving up smoking 2) starting the c25k 3) jointing the forum 4) posting and asking for help. You have already done so much more then most so feel proud. I stopped smoking 4 years cold turkey ( afte 30 of fags) so your accomplishments are not small things.

Now breathing, the advice I was given was unless I am sponsored by someone - I should be 'going comfortable as you will naturally get faster' your lungs will heal, and in about 2 weeks you will be amazed at how breathing is second nature. Don't huff and puff if you are the slow the speed, breathe normal and listen to the music. Even after 6 months of running ( and I really am not fast) as long as I keep my mind free to wander my breathing stays calm. Wishing you all the luck in the world - you are doing AMAZING!!!

X

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Thanks for the boost Dolphin x

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ok guys and dolls have a confession to make here, I smoke about 5 ciggies a day and I jog. In the begining i felt like a fish out of the water, gasping for air, now it does very well, when I first hear Laura say count to 4 in and count to 4 out while breathing I thought she was crazy, this improves grandually. Just concentrate on you jog, enjoy the scenery and hear some lively music and above all believe in yourself and thing I would like t confess is that when I am jogging and see someone I know I show off and sprint, and here it comes you can laugh, I will slow down to a jog as soon as I have rounded the courner. I am so happy when I jog. Have a great day my jogging pals

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It's weird isn't it that we seem to be able to run even though we smoke? I am an on and off smoker, I'm off at the moment, 5 weeks off, but I'll probably start again at some point...it never seemed to affect my running...you'll probably stop when/if your body tells you, if not 5 really doesn't seem too bad to me.

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