Completed w3 r1 early this morning. Quite amazed that I did manage the 3 minutes of running, ( slow jogging really). Stuggling with my breathing being the main issue that is making the jogging more difficult. Any advice greatly received. So so want to be able to continue with this programme. Hated cross country at school as we had to do it along the beach and I was overweight and could only manage a hundred yards before walking. I would love to be able to jog round my local park nonstop one day ๐Ÿ˜€

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  • It does get better as you go on, you need to breath deeper. No doubt your mouth breathing, but sometimes take air in through the nose, as it goes deeper into the lungs. This link will explain more and hopefully help you..

  • Well done! You doubled the time that you ran for at once :-) Slow is good, go even slower if necessary. Remember it's about building stamina and not speed at the moment, speed will come later (says me hopefully :-D ). You will run round your local park non stop one day, trust in the programme. Happy running :-)

  • In the not too distant future you will laugh at the modesty of your wish.......of course you will run round the park.

    My advice on breathing is to do what comes naturally. Laura's suggestions left me thinking that I would never be able to run if I had to count as well as run. Have a look at this but don't get hung up on any particular system at this stage.

    If you are panting, then it is unsustainable, so slow down until you can breathe easily. If that means being even slower than before, don't worry. Slow is fine.

  • I am so glad someone else mentioned Laura breathing techniques advise.

    I nearly fainted when i tried her breath in for four breath out four four lol.

    Like you said i just do my own thing, as long as I am running when told to and walking when told to that is all that matters to me.

  • My best and only advice would be: slow down even more! You will do this!

  • 'Jogging' is a term invented by competitive runners who are jealous of the fun and enjoyment the rest of us get from Running :) Breathing is a huge difficulty for me - I have Exercise AND cold induced Asthma - but just like the running, it gets better with slow and steady progress. Congratualtions you Runner you :)

  • The one thing that makes a difference in my experience is adjusting speed. You should be able to hold a conversation while running! Slow a little, even if it feels ridiculously slow, don't worry, reducing speed means you can run comfortably and for longer. You may need to use this for the longer runs in future weeks. Once I graduated, my speed was then able to improve because I was fitter but while I was going through the C25K programme, I was pushing myself to do things I had not done before

  • Slow, slow - slower,slower - slow! Even if it is slower than your natural walking speed. I found it really hard, then one day I was starting to answer Laura back!!

    Speed can come later, it took me ages to overtake walkers, the breath will come.

    You can do it! ๐Ÿ˜€

  • For me I found breathing in for a few counts/ steps and breathing out slightly longer helped me get into a sustainable rhythm, at around wk 7 it just seemed to sort itself out and I didn't have to think about it. Not going too fast is the most important useful advice you'll get too, slowing down is the best way to carry on for longer. I still have a little struggle every now and then and just slow a tad and count my breathing for a short while and it seems to get back into a rhythm again where I'm not having to think about it. Different things work for different people, just test out the suggestions and find what works for you!

  • Thanks to everyone for all your suggestions. Final run of week 3 tomorrow then it's onto W4 ๐Ÿ˜œ. Will let you all know how I progress ๐Ÿ˜€

  • Have a look at this too. While its built for higher altitude runners, it does also help for people like me with asthma that are trying to run too. As davelinks said, taking in air through the nose is best for more air directly to the lungs, but if you are like me and end up looking like a panting dog with tongue hanging out after 2km, then try your best to keep your mouth firmly shut so you are forced to breath deeply.

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