So hard

[Katg1991]

I've been training with c25k since august and still can not run more then 10 mins at a time! I've run/walked to 5ks so far but it's disappointing to be able to completely run them. Anyone else have this struggle and how did you over come it?

[Cuig1975]

What stops you do you feel your legs aren't able or your breathing ?

Possibility your going to fast! For me if I felt I couldn't go on I slowed right down for a bit and it worked , actually ran 5k for first time today

[Katg1991 in reply to Cuig1975]

It kinda feels like all of it is stopping me. Maybe it's a mental thing? I know that plays a huge part in running. I do feel like my breathing is out of control. I'm already a super slow runner any slower I'm almost walking. I guess that's a start

[Cuig1975 in reply to Katg1991]

I had faster times walking too but I've gotten quicker with my running , sometimes I'd forget to breath😁😁. Then I'd take a few deep breaths remind myself to breathe and kept plodding and I mean plodding . Today I had to have a good talk with myself too, your right about there been a mental element to it ... Read lots of posts of graduates lots felt the same as you or me

[RainbowC Graduate]

I started this go-round of C25k in April. By August I'd got up to week 8; stopped for a month as holidays broke the routine. Went back in at week 5, have done week 6 once or twice, but I'm not sure I've even managed to get on to week 7 since then! All of which is to say, you're not the only one who's not getting past this stage quickly!

Definitely try running slower - it really REALLY does not matter how quickly (or otherwise) you're running. 5k just makes for a nice name - the programme is actually all about duration, not distance. So don't worry about that, just slow down, plod along, and keep going.

I'd also suggest trying to control your breathing. I know Laura says to breathe in for four steps and out for four, but I find it more comfortable to breathe in for three and out for two. It takes a bit of getting used to (but that's ok, as it gives you something new to concentrate on for a bit! ), but now I do it without thinking. And counting my breaths helps me keep going too. 'Just another 10, then I'll be nearly there' or '20 more, then I can stop' kind of thing. So perhaps try experimenting and seeing what breathing pattern works for you, too.

[AnneDroid Graduate]

Just a thought, Katg1991 , but I had two failed attempts at C25k before the successful one. The corner was turned for me when I was diagnosed with exercise and cold induced asthma/bronchospasm, which I didn't even know was a thing. I don't have asthma at rest at all. I now have an array of three different colours of inhalers and I am quite literally a new woman!

This is definitely "just a thought". I don't have any reason to suppose this is your problem but if it is I would hate not to have passed on this suggestion. There isn't really a test for the condition (because your at-rest peak flow in the surgery will probably be fine) other than to prescribe inhalers and see if it makes a difference.

[Katg1991 in reply to AnneDroid]

Funny you say this cause years ago when I was able to run all summer then winter came and I couldn't breathe. It was like my lungs just stopped! It hasn't been too cold this year but since the temps have gone from 70s to 40s is when I started to decline in my training.

I guess all that's needed is a doctor visit?

[AnneDroid Graduate in reply to Katg1991]

Give it a whirl. You have nothing to lose!

[orchards Graduate]

If you've run/walked to 5k you will have been building up stamina and I'm sure you will be able to get past the 10 minutes with running. If you look back you'll see that a lot of us have found those first 5-10 minutes a very hard part of the run even where we have managed to carry on. I found heavy legs as if going through treacle were most likely to strike then and that was when my breathing was most likely to be all over the place. Do you have asthma? If so, would it be a good idea to use your inhaler before starting? Apart from that, there are various things Laura says that helped me - being aware of your breathing rhythm and keeping it in time with your steps is one (with as many steps as is comfortable for you for each breath - I found as I got tireder I would be down to one step per breath but hey, I was still breathing rhythmically). If you make sure that you are up straight, not sagging and not hunching your shoulders it is much easier to breathe properly and if you look ahead it stops the weight of your head pulling you down forwards. Moving your arms backwards and forwards, not across your chest, saves energy because it's more efficient and it doesn't constrict your chest. Keep your shoulders nice and relaxedRunning a mental check list on these takes time - do it a few times and you will be through a bit more than ten minutes, and then a bit more next time and so on. I find it useful to start thinking about it when warming up so I start running set up well. As to running almost as slow as walking, that's nothing to worry about - I am a run-definitely-slower-than-walk specialist

[Katg1991 in reply to orchards]

This is a great reply of check lists. I tend to look down cause looking a head makes me painick about how far I've yet to go lol.

I do get heavy legs. I do not do a good job of stretching so I just chalked it up to that. I need to do a better job of strecobefore and after.

[orchards Graduate in reply to Katg1991]

Maybe look not right into the distance but 10 or 20 metres ahead? Then you can think of running to the next tree or the next lamp-post? Not as daunting as the horizon!

[Irish-John Graduate]

Asthma could certainly be a factor - have your Doc check it out Also - we tend to run a lot faster than we think. Pacing is the hardest part of teh programme by the end - we get fitter, we run faster, we cover a shorter time, we think we are not progressing...

Try this - go out and see how SLOWLY you can run without breaking into a walking step. It's a lot harder to do than you think, but it's kind of fun and takes the pressure off trying to make time/distance.

I did it once when I was really at bottom about would I ever be able to complete the programme and it kind of shook the misery-cobwebs out of my system

AND - I was amazed at how much ground I actually covered in the time! I have never really been afraid of running 'slow...then slower still' since because I know I am not going as slow as I think I am

Give it a try - its a fun break in the routine, you still get a run in and it might just help you isolate the core problem you are experiencing because you will be able to focus on breathing, speed and body reactions etc

But I will also say this - your dedication and tenacity are AWESOME.! Since August is a long time to be battering away at the programme. My hat is certainly off to you!

[Katg1991 in reply to Irish-John]

I'm going to definitely try this next time out. I think I fear being too slow so if I go out intentionally do it it'll be something I'm controlling. That's easier to except.

I've always wanted to be a runner. I have Crohn's disease and lupus..things I have almost no control over. Running makes me feel like I'm beating it and not letting them hold me back. My daughter was just diagnosed with crohns and I want her to see we are still strong! We can live and be active. So thats why I have such persistence

[orchards Graduate in reply to Katg1991]

Even more hats off to you given the Crohn's and lupus. Remember that by running 10 minutes you are already doing much more than all the people who don't get out there at all. I'm sure that having Crohn's means you have to be very aware of diet but it might be worth having a think about what works well for you to eat the meal before a run with a view to maximising energy?

[Katg1991 in reply to orchards]

I'm a morning runner so I just get out of bed and go. I've been wondering if I n Ed something to eat before going but everything f I read says no since it's not a long run. I'd love to hear your thoughts.

[Irish-John Graduate in reply to Katg1991]

Yep! There are a few things I wish it were possible to eliminate from my daily life also but when I run I know there is at least that one thing that I am able to feel I can achievewhich is pure and uncompicated and life-affirming. And fun too!

[Katg1991 in reply to Irish-John]

I looked up my average speed which is around 12-13 mph. I guess I have been going a lot faster then I was thinking. When I'm running I feel like I'm going slowly but I guess not. I am running the turkey trot tomorrow and I will try cutting my mph in half.

Is there an app that clocks your speed as you're going? I use my Apple Watch and the Nike app right now.

[Simmypie Graduate in reply to Katg1991]

I think you mean 12-13 kph not mph, which is about 7.5-8 mph. Still pretty fast, maybe try running about 9.5 kph/6 mph.

If you go slower then you can build up stamina and hopefully run further and for longer...

[Katg1991 in reply to Simmypie]

Hahaha yes. I wish I could run that fast lol

[SassyAushie Graduate]

I had similar problem, and best advice I can give is to slow down! Run your own race. And even if your pace is slower than most people's walking speed, it's fine! Just keep going.

Also, it's time to get your MIND in shape. Our bodies are capable of so much more than we give them credit for - it's our minds that have become a little flabby!

Think about it. We spend so much time each day avoiding discomfort - we don't like to be too hot, too cold, too hungry or have to wait too long for something that we want. So it's often difficult to train ourselves that it's okay to feel uncomfortable when exercising. If we get too out of breath or our muscles are complaining, our mind automatically sends a message to STOP. But here's the thing - the time after our brain says STOP is where the magic happens. That's the zone where we get stronger. Fitter. Faster.

All it takes is the decision to do a little more each day than you think you can.

Understanding that your mind quits long before your body does, is life-changing. So when you get to that point (as we all do) just go for that little bit longer. Give yourself permission to stop - but later. Overrule the decision to quit. Keep going!

[Sofargoner Graduate in reply to SassyAushie]

I agree so much with the post above. I'm now on 25 mins running, only done it once but last night I was indoors on treadmill which I don't enjoy so much. When I was at 5 mins I thought i would never do it as I felt uncomfortable and tired. Another 20 is too far away! I broke it down into 5 mins chunks, put my head back, shoulders back, listened to my tunes and thought, I can do another five.....and so on. And I'm slow. 3.2 miles an hour....but still in running motion....

[IannodaTruffe Mentor]

You say you are following the programme, so what point in the plan have you reached? Most people find the simple repetition of a week's runs is enough to enable them to move on to the challenge of the next week. The physical and psychological battles are kept to a minimum by strictly following the programme and the rewards of achieving each target will boost self belief and so help your determination.

A visit to your GP does sound advisable, but stick with it and I am sure that you will become a runner.

[Katg1991 in reply to IannodaTruffe]

W6d3 on the c25k app. I've repeated many of the weeks but can not get the 20 min run done.

[IannodaTruffe Mentor in reply to Katg1991]

There's not much point attempting W6 runs if you can't complete W5R3. I would say stick with the plan, remembering that you are in control and go back to W5, repeating the first two runs as well as trying WR3. You probably need to build stamina but I suspect your main problem is psychological. Changing your route is a good way to overcome knowing that you were tired at a certain point on previous runs and may just get you to break the barrier.

[runswithdogs Graduate]

If you're following the podcasts but hit a roadblock why don't you try mixing it up? Download a comedy podcast or something and go out for a run on a new route (scenic and easy). No watch checking. It's likely in your head that you can't run over 10 minutes, and you probably have visual cues for where you walk. As others have said, slow down. You can do this.

[Katg1991 in reply to runswithdogs]

Yep I do have visual cues you're right. I'll mix it up.

[RuNananana Graduate]

Okay - I continue to struggle with the first chunk of time of a longer run. Every time. It used to be during the first 10 minutes that I thought I couldn't do it. Now it's the first 5 minutes. I'm struggling for less time now because I pushed through. I didn't stop even when I really really really wanted to. Push through. I believe you can do it.

[Irish-John Graduate in reply to RuNananana]

Absolutely!!!!!

The first 10 to 15 minutes I ALWAYS want to quit. It just does not feel like I can run for any appreciable lengthy of time.

Then the magic moment happens and it just feels like I am running on automatic. Legs, lungs etc still labouring but it somehow feels "OK"

The mental game is definitely a huge part of running, we need convincing we are perfectly capable of doing it almost every time !

[Jojocoops]

I'm still struggling and I keep going back and starting again, hopefully it will all fall into place one day soon

[Lon70 Graduate]

Lots of really helpful advice here which I'm sure will help. It sounds to me as if the gremlins are out in full force at 10 minutes - after all there is not much difference between 9 minutes and 11 minutes. As others have said you are probably going too fast and using up your energy. I imagine I am running with a tortoise on a lead and that helps me slow down. Varying your route helps and I listen to podcasts so that I am not so focused on Laura telling me how long.

Do check with your doctor. It is really inspiring to read that you are running with your conditions and aiming to support your daughter too. Look back and see how far you have come. Remember how you felt after one minute.

Good luck and keep us updated.

[poppypug Graduate]

Well done for keeping at it, that shows a lot of grit and determination to me !

The first 5-10 minutes are still the worst for me and Ive been running for two and a half years

Someone put up a really good explanation why, I will see if I can find it .

Asthma does seem plausible so I would have that checked out just to be on the safe side.

Good Luck , I take my hat off to you, youre no quitter that's for sure ! xxx

[Katg1991 in reply to poppypug]

thank you for the encouragement. I'd love to read that explanation.

[poppypug Graduate in reply to Katg1991]

I will have a look for it , and post it on here xxx

[poppypug Graduate]

Here it is, special thanks to Bob P for posting this originally :

The best description of what happens I've ever read is by Dr Mike Stroud (medic, polar explorer - with Ran Fiennes - and all round very knowledgable bloke) in his book Survival of the Fittest - Understanding Health and Peak Physical Performance.

I quote -

"When you start to run your muscles need extra oxygen but your body is not set up to increase the supply immediately.

For the first few minutes of a race [or any run] you develop oxygen debt as you use more energy than aerobic systems can supply.

It is only when oxygen in the blood has been depleted significantly and levels of carbon dioxide have risen that your brain senses these changes and sends instructions to set things straight.

At that point you will begin to breathe harder and your heart will pump more strongly. But by then , besides having to meet the demands of your continued movement, you also have to repay the oxygen debt and clear the lactic acid that has accumulated.

This takes time, and so the first couple of miles of any run can be rough.""

[AnneDroid Graduate in reply to poppypug]

I think I'd finished the whole C25k plan before I read that. I wish I had known sooner. I find it ever such a help now when I'm starting a run to know that the heavy-leg-and-generally-rubbish feeling will soon pass. In my case it's usually about the ten minute mark.

[poppypug Graduate]

Yes Anne, it always seems to pass for me around the ten minute mark too xxx

[Katg1991 in reply to poppypug]

I'll Ben pushing past that 10 min mark tomorrow!!! It's a very hilly run but I can do it!!