and breathe.....

[JanetteMowat]

Has anyone got any tips for breathing. I have just started the Couch to 5K and hoping to be able to complete it.

My knees are the first to get sore and cramp and a lot of people have told me that it is because my breathing.

Any advice would be great

[misswobble Graduate]

Go very slowly, breathe how you normally do. You will only be jogging for a very short time. You soon get to walk again ☺

[GoogleMe Graduate]

If you are using the NHS C25K, Laura on the podcasts and presumably the other voices if you are using the new version of the app, make some suggestions during the programme... which you may or may not find useful.

Remember that for your purposes 'run' = running motion and not necessarily faster than a walk.

[McFitty Graduate]

Hi JanetteMowat .. Just breathe as you normally would. Perhaps check out all the breathing related posts (on the right hand side in blue). Lots of tips there. Make your running bits very slow and steady and be sure you are properly hydrated before you go out. Fantastic that you have started this, you won't believe how quickly you will progress if you follow the programme. And post on here whenever you can, there are so many people ready to cheer you on

[davelinks Graduate]

Well done! Keep going!

Breathing! Yes will all need to do that!😀 Your not going really much faster than walk, so just breathe as normal. Don't worry about having to breath only through the mouth, but on occasion try and take a good breath down through the nose, it goes deeper..good oxygen intake is nessacary for the muscles, but as your just starting out don't worry about it too much, just survive you runs..make sure your not running too fast, only go just above walking pace, no more! And that you have a decent pair of running shoes with good cushioning...good luck!😊

[Ullyrunner Graduate]

Just breathe - we can't have you keeling over! If you are struggling for breath,slow down as much as you can.

Stretching out after a run helps with stiffness and aches and pains. You could also work on some knee strengthening exercises on your rest days.

[Ullyrunner Graduate in reply to Ullyrunner]

nhs.uk/Livewell/c25k/Pages/...

[Anniemurph Graduate]

Well done for starting. When I began C25K I was very overweight and hadn't exercised for years. It was hard work and I am clumsy at the best of times. I got flustered when I was trying to follow all the instructions given by the wonderful Laura. However, I soon got to the point where I didn't much care about lots of these things because it was all working - except for the breathing. I could not do the 'in through the nose count to four' thing. In the end I decided that my body was breathing perfectly well all on its own and probably didn't need me trying to interfere All I would say now is to try and take a deeper breath every so often. And slow down! Even if you think you are going slowly, slow down! You can work on speed later, if you want to.

Good luck!