Struggling!

[Bobsmama]

I'm up to the 25 min run, but after 6 failed tries, I'm at a dead end. My problem is breathing I can not get it right and I need to to pass this run, help!

[SC1472 Graduate]

Slow down, look at the route you are taking, but most of all - get your mind in the right place. I struggled with this one too, but kept at it. I took walking breaks but made sure I ran for 25 minutes by pausing the podcast. I just kept trying to make it further before I had to stop, but then I managed the full distance and moved to 28 minutes with no problems. It is so much in the mind though - you CAN do it.

[Irish-John Graduate]

I have Asthma so when it comes to breathing problems I do know the feeling that you just cannot catch another breath and keep it.

All the 'hold a conversation while running' or 'breathe through your nose' or ' take x amount of steps per x amount of breaths' absolutely does not exist in my universe. I have run a 10K without stopping but don't ask me to say anything except an incoherent fast snarl at leaping dogs after ten yards on my 'nice slow long run' days even

You are probably tired hearing it - but run slowly. No matter HOW slowly you are running now, you can run even slower.

Not that THAT is as easy as it sounds, don't get me wrong. Here's what happened me when I was around that same week.

Just could not get around in anything like good shape. Breathing was knackering me. So - in sheer frustration that my Runs were no fun anymore I decided one morning to Hell with it - I'm gonna go RIDICULOUSLY slow! If you can't beat 'em - join 'em! LOL

So - with the only 'rule' being not to take any 'walking step' I set off.

It was a LOT harder than I ever thought it would be to run super-slow without breaking into a walk!

I had a BLAST! And . I was focusing so much on not WALKING I ran the full time...and was amazed that it was actually a respectable distance that I covered in it!

'speed' is so relative and so hard to gauge when you are running. I'm thrilled with my 5K pb - think that Bolt chappie would be ? LOL

And even the Elite Runners have to train constantly to ensure they keep their proper pace.

Times like this I really wish the programme was called 'Couch to running Thirty Minutes in 9 weeks or a tad more' That '5' and '9' can be the worst Gremlins of all sometimes...

If you have done the programme up to this stage, you are certainly physically capable of going on to Graduation - relatively speaking now the running parts increase in vastly smaller proportion to the early weeks. Think about it - week 2 saw a 50% increase in running time and you got through that

Slow and slower still....that's how the vast majority of us got to graduation and I am sure you will also

[Carolinemcd Graduate]

Oh I bet you are beyond fed up. I too tried all the tricks to get into a breathing rhythm and although it was better I still felt I had to work at it all the time. In the end it was distraction that did the trick. Someone on here (and I apologise that I can't remember who) gave a tip on how to distract yourself from tiredness and that was to focus on each part of your body, from your toes and think about how they are feeling and how you can help them feel better. Besides distracting me from tiredness I was also not focusing on breathing and realised I could breathe by myself.

You can do it and you will do! Good luck

[Rignold]

Yes, slow down. Right down. I was in W6 when I sussed my breathing by suddenly dropping my pace to that of my then 4 yr old. BAM. Problem solved.

[Oldfloss Administrator Graduate]

Take the advice.. "....slow down.. you're moving too fast. you gotta make this blinking run last..) Hey I feel a song coming on

Look around, stare at things, count...

Just take it really , really slowly and just breathe as you go steadily along

[IannodaTruffe Mentor]

The 25 minutes run is not a hurdle to be passed, but just a stage on your journey of development as a runner. Every longer run you will ever do, will start with 25 minutes of running, so don't look on it as a barrier or your brain will never let you get past it.

Almost definitely you are going too fast. Most people's pace is dictated by their ability to breathe. If it is difficult, slow down until the breathing becomes easy.........that is a pace that can be maintained and will get you through to 30 minutes and beyond. As you get fitter you will be able to increase your pace, but for now relax, slow down and enjoy the journey.

[Curlygurly2 Graduate]

I found my breathing problems in the first part of any run improved when I warmed up properly. Like me you might need to do a bit more than 5 mins walking. Try some stretches at home, you can find loads if you Google, then your 5 min walk...

[Whatsapp Graduate]

A breathing exercise I learnt is to lay down on your back with your arms by your sides. Lift your legs up and bend the knees (so you look like you are sitting on an invisible chair).

Breathe in through your nose filling your stomach first rather than chest - so the diaphragm pulls the air in - to the count of two. Then breathe out, to the count of 4 through your mouth. Repeat this up to 30 times. Your legs will hurt, so keep it up as long as you can keep them up.

Do this every day ( a couple of times a day if you can and you should see results

[Bobsmama]

Thanks everyone, I've took all your help on board, tried 4 more times but still can not do this one! This is the point I gave up last year, hoped I'd lick it this time, but no luck 🙁