Going to begin

[Donna1808]

Hoping to start the C25k on Monday. I have a few questions - I am a regular walker but find I get really breathless if I try running - it's as though I forget how to breath. Any tips?

[RunningGeek Graduate]

Good for you. Don't go too fast. There's a saying on here that if you are struggling slow down then slow down some more. Seems to work - am only part way through W2 and it seems doable! Good luck!

[John_W Graduate Ambassador]

Don't think "run", instead, think JOG. While you're jogging, you should be able to comfortably hold a conversation. So the speed is called a "conversational pace".

Hope that helps, good luck!

John

[PippiRuns]

I find that a 3:3 rhythm (three steps – left, right, left – while breathing in, and then three steps - right, left, right - while breathing out) works well for me on most days.

Sometimes it feels like that doesn't give me enough oxygen, for example going uphill or pushing myself to improve my pace, and then I turn to a 2:2 rhythm

I don't think there is a right way. Whatever is more comfortable, go with it.

[RainbowC Graduate in reply to PippiRuns]

I do a 3:2 breathing pattern - and count my breaths too, as I know that at my current pace 30 breaths is a minute almost exactly! It's a good distraction technique...

So yes, I'd suggest trying to focus on breathing in time with your steps - you may need to experiment a bit to find what feels comfortable for you, but it will become second nature if you stick with it!

[Irish-John Graduate]

I know that feeling only too well. I have Exercise Induced Asthma. When I started this programme I thought I was going to pass out the very first day, in the middle of the second running section but I pushed through.

Because a LOT of people on this Forum have the same difficulties starting out even without Asthma. So - knowing that this was NOT going to be easy and that it was NOT a 'personal failing' on my part and that it IS 'doable' for just about anyone who can put one foot in front of the other, I pushed on. And finished W1D1 doubled over whooping for breath and trying not to give in the urge to call an ambulance with a very big oxygen tank and a amp to the nearest Lung Transplant facility.

When I realised I wan to keep doing this I wen to my Dr for a check up etc She prescribed me an Inhaler and some mornings I even remember to use it before heading out the door - it gives me a psychological boost if nothing else

And - I keep going out the door. I went from honestly estimating it would take me about three MONTHS to complete Week One -and the same when I got to Week two and Week three I started thinking it might only take me SIX Months to MAYBE build up to running for thirty five minutes (but it seemed highly unlikely I ever would really though I was beginning to trust the programme) to today.

I ran for twenty continuous minutes today. It's still sinking in. It's a wonderful feeling let me assure you. I genuinely hope you feel it too.

This programme works by building up incrementally and letting you body adjust remarkably. I have no idea WHY it works physically, but it does work. Psychologically - it works for me because I read as many posts as I can and it stops me from thinking I am 'unique' in my aches, woes and uncertainties. That I am NOT the only one who feels totally wrecked at some point or another on some runs. That I am NOT a failure when I repeat several stages several times.

What is making me a success are two 'Forum Mantras'.

'Slow down when it feels tough...then slow down some more". We fall into the mental trap of equating 'Run' with 'Fast'. We also don't realise how much we tense up our muscles - including those that help us breathe - when we stress out becuase we are 'going ridiculously slow'. All those mental pictures of Athletes with Gazelle-like strides along with our own fears of failing can really do a number on one

"Trust The Programme - the Forum' - I might have believed on some level that I could one day run for thirty five minutes despite my handicaps (explained in previous posts of mine) but such a scenario would have involved being followed by Rabid Neo-Nazis prodding me with spikes and applying the business end of a blow torch to my rear while assuring me that if I did NOT run for half an hour my nearest and dearest would be boiled in oil... NOT FOR ONE SECOND would I have believed that there would be days where I really want to run 'just a little bit longer', or Rest days where I think 'I could just run once around the block..' however - the programme has brought me further than I ever dared hoped and the supportive people on this Forum have given me the confidence to do it properly.

None of us is ever going to win the Boston Marathon, and it's not why we are here. But - we do win our own personal Marathons every time we complete a run. And I promise you that for a heck of a lot of us that if more impressive an achievement than those 'Genetically favored' record holders

Take it easy, take it a run at a time, go at your own pace and run your own run. The breathing will sort itself out, possibly aided by an inhaler. This c25K is Doable - and as one Forumite said 'One run will change your day, several runs will change your life'

I will follow your progress and cheer you on

[misswobble Graduate]

Julie, or whoever is voice over these days, will tell you what to do and when. There is very little jogging as it's mostly walking to start with. You'll be fine. Just go easy ☺

[Oldfloss Administrator Graduate]

Slow and steady.. and just in and out..

You do it in whatever manner suits you. think about anything... except your breathing.. what to get for a meal.. how many birds you can hear.. anything.. you will soon settle into a pace!

[Donna1808]

Thank you so much for all the really helpful comments. Will let you know how I get on. Thanks for the support .😀

[Oldfloss Administrator Graduate in reply to Donna1808]

Keep posting.. take it slow and you will I am sure be fine

[boptillyoudrop49 Graduate]

Running is training for your heart and lungs as well as your legs, so with time it will get a bit easier. I found the 1 minute runs hard but run for 90 min now without getting out of breath (partly because it is a slow run of course, but partly too I think due to the overall training effect of running). For effective breathing at some point you need to train yourself to expel air consciously at first usijg your diaphragm. It makes for much more effective breathing. Then breathe in through the nose. Your diaphragm is below your belly button and can be powerful when trained. If activated it will draw your stomach in as you breathe out, then as you release it, your stomach will expand as you breathe in. I have to say that although I do this consciously for singing, I just breathe any old how when I run! At some point though, you could train this muscle for more effective breathing, perhaps at first not when you're running.

[melly4012 Graduate]

Welcome to the forum! The C25k programme is just amazing, following it is one of the best decisions you'll ever make. Go slow, listen to Laura, stretch, take your rest days and you'll soon be a runner!

You'll hear it from everyone but, seriously, you can NOT go too slow on this programme! As long as you're doing a running 'motion' it doesn't matter if you're at walking pace, your fitness will improve as the programme goes on. The key for getting through the 9 weeks is to be conscious enough to slow down and then when you feel like you're going as slowly as you can, slow down a bit more!

The forum is one of the best places on the internet. I wouldn't have completed the programme without it. It's full of incredible, inspirational people so do post for advice, encouragement and to let everyone celebrate your successes with you!!