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Couch to 5K
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Struggling

Has anyone else found themselves really struggling and doubting themselves? Only on week 4 and running for 5 mins really gets me out of breath. Has really knocked my confidence ☹️

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Keep going as this is working on your stamina. If you need to repeat a week or a run to regain your confidence then do so. You will have good runs and bad runs and there is no rhyme nor reason as to why one is better than another. I certainly struggled with the 5 minutes but can now run 30 minutes.

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Thank you 😊

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Just finished W3 - and dreading W4.

It's amazing to hear others who struggled with it but can now run for 30 minutes! - I can't believe I will ever be able to do that, as can only just manage 3 at the moment

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Hey NetShee - believe it! I remember three minutes was an eternity and could not see how I was going to run for longer.

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Thank you! - I shall keep trying!

I have made all the runs so far, but W4 just looks SO tough!

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Yes, go slower

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Thanks 😊

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I did run 1 week 4 last night. Hard work at the end. Just have to keep going

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Slow down, then slow down more.. then go slower. Seriously.

Warm up well, relax your shoulders your hands, your face and then just go.... try to land lightly and just focus on moving forward.

Sp many of us have felt like this.

I remember a rambling post I wrote, a year or so ago.. ( I am Infamous for my rambles! ) It was called " Friendship is born... " and it was all about how we all feel the same things, experiences and worries etc..breathing, aching legs etc..etc, So you are not alone. :)

Have faith in yourself, and trust the programme.... you can do this...!

" Believe you can... and you're halfway there."

Yep... love my quotes too!

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Thanks so much 😊

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Hi Emma,

I would say that you are absolutely normal to be feeling that way, so don't worry!

I doubted myself several times along the way, especially W4!

These points helped me, so I will share:

1) Go slower - you think you are going as slow as you can, well you aren't! Slow down some more, just to the point where you are hardly running. This will give you a real chance to regain your wind!

2) Take smaller steps - lots of little 'pitty-patty' steps will get you there still, but help you to keep your breath. I was over-striding when I started and reducing my stride and increasing my cadence slightly, really helped me out.

3) Try not to bounce - bobbing along might feel good, but it wastes energy and you need to conserve as much as possible. I find trying to run as though I have a book on my head, which will fall off if I'm not careful, keeps me from expending too much 'up and down' energy.

4) Plan a route with no big hills - people say keep it flat, but I personally like to run the first 1/2 of each podcast up a slight incline, the second 1/2 downhill. That way I always know that if I make it to half-way, the rest is downhill! :D

5) Smile - when all else fails, when you think you can't go on.. smile... it absolutely works! The brain gets chemicals that help you to carry on! I smile all the time when I'm running, like a loon ;)

You've gotten to W4 already, so you can definitely do this!

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Thanks so much 😊

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I've just done wk 4 run 2 in a monsoon I slowed when got a bit omg what am I doing and thought if go slower will be a walk then thought nope it's def a run albeit it a slow soggy run !!

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Yep you can always go a little bit slower if you need to catch your breath!

I also got soaked this morning! Fantastic feeling being out in the rain. I swear I run faster when its lashing it down ;)

Rain I can do, wind I don't like! :D

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I started week 4 yesterday and found it tough thought my legs going to give up. But I just kept saying to myself I can do it... so hopefully I'm fit for tomorrow's run!

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Yes we can do it 😊 thank you

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Honestly, just go slow

Don't doubt the programme or yourself. You can do this. Oh yes you can. You better believe it baby! 😃🏃‍♀️

It's fun! Ok maybe not at first. As you slow down you will have more puff and will be able to finish

It's not a race. No hurry 😃

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Thank you 😊

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Yes - struggling for breath has been my problem too and around week 4 I really felt like I wasn't getting anywhere but I have kept going and yesterday managed to do the 20min run at the end of week 5. As lots of people have already said go slow - there is no point in trying to go faster than you can manage because you are measuring yourself in time not distance at this point. If you go faster you will just end up having to run further. Keep going - your body really is getting used to it, even if you don't feel like it is.

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Thank you 😊

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It might be because you're not breathing right? I don't know how you're doing it right now, but along with my legs I train my breathing (this is actually useful because while running you put less focus on the ache in your legs!). First I practised breathing in for three steps and breathing out for three steps (breathe in during step-step-step and breathe out during the next step-step-step). When I could do that I took Laura's advice and started to teach myself to breathe in through my nose and out through my mouth. I'm currently working on this and it's going better! Next step will be breathing in for four steps and out for four steps. Your respiratory system is actually the part of your body that is quickest to train and catch up, compared to your muscles and bones, so this might help you!

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Thank you so much will give that a try 😊

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But, at this stage, if that does not work,, just breathe, anyway that feels right for you... so much to think about, just go with it... slowly!

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Why don't you do week 3 again, it should hopefully make week 4 a bit easier next time. I have just started week 4 and although I kept my breath my legs were really dragging by the end. You can do this keep going 👏🏻

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Thank you everyone for being so kind and your words have really helped,

I put my shoes on, went slower,

Concentrated on my breathing and did it!!🎉thank you 😊

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