struggling : Thsi is the hardest thing i have... - Couch to 5K

Couch to 5K
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Thsi is the hardest thing i have ever done. Reading through some of the struggkes people are having gives me HOPE.... Been on wk 1 for a few weeks now. Need to push myself although losing the will. Feel out of breath very quickly. I don't know what to do and it makws me feel upset and tearful that i can't do this. Really demoralised. .. Not happy and I know only I can make the change.

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Have you completed the 3 runs of week 1?


No. Im seriously struggling with getting out of breath. I have asthma and i have started to take my inhaler before i start.


Are you running too fast? maybe slowing down would help?


my hubby has asthma. When he was still in the military and doing his PT runs, his Dr had him use his inhaler about 30 minutes before he went out to run. It made his heart race and he hated it, but it helped prevent an asthma attack.


Most people have trouble when they try to run fast. If you want to be selected for the next Olympic squad this may not be the plan for you. If you just want to get fit and be able to run continuously for 30 minutes then NHS C25k is the right place to be.

We (nearly) all started at Week 1, but we all come with different natural abilities and fitness levels, so we all have different experiences of that week. For most of us it was a challenge and most folk make that challenge difficult for themselves by trying to run faster than they are yet capable of doing, meaning they can't breathe. The answer is simple.........slow down.

It may not feel like running to you, but if you maintain the maximum speed where you can breathe and ideally hold a conversation, then you will get through the run, the week, the programme.

Not completing a run is not a failure. It just means that your body is not yet used to that duration of exertion. If that happens just repeat that run until you manage to complete it, then move on to the next one.

It is hard, but is one of the most worthwhile things you can do for yourself, so stick with it. YOU CAN DO IT and your last sentence says it all. Only you can make you do this and only you will stop you from doing this.

Good luck and keep us posted.


Amen! Enjoy one small and slow step at a time! The first time I tried to run 100 m I thought I was going to die! It's time exercising rather than speed!


Hello and well done on getting out there. Remember to run slowly. But importantly walk slow enough to recover ready for the next run. You CAN do this!

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As everyone as said, slow down. It really doesn't matter if you think you could walk faster, it's a different movement.

Keep going, you can and you will. ๐Ÿ˜€ Loads of folks on here where not so different to you & today they have their shiny graduation badges on show.

Well done on your determination to do things differently.

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I was in the same position as you. My asthma initially stopped me from running. I went to the asthma nurse and she put me on a brown inhaler twice a day as well as suggesting the blue before starting any exercise. It worked after just a week or so...Now 6 weeks later I am just about to start week 7. I can hardly believe it! My advice is go to the docs and get some advice, change treatment if necessary then crack on. We can do it! ๐Ÿ˜


Firstly make sure you have your meds sorted... lots of the folks on here, run with asthma...make sure you have your brown and blue sorted !

Then... slow down... and then slow down some more... you can do this... just keep it steady !


Maybe look at what else has improved? I found my normal walking speed ( to the shops) got faster for example. Are you exhausting yourself? Maybe take an extra rest day. Have you got any pains? Try a sports Physio. I also found the companion regime Active10 a really helpful way to start pre c25k - you walk briskly for 10 consecutive minutes up to 3 times a day and the app records this provided your phone is on board somewhere. Easy, unstressful and just as good for you, and could move you onto c25k. Good luck and stay positive- now you're off that couch so you're already a winner!


I have certainly felt your pain myself. Try this when you go out next time - it helped me find my proper pace.


I bet you that you will find it much more difficult than you think, it will be a lot of fun when you figure out your slowest pace AND it will let you get an idea of what is 'too fast' for you right now :)

There are at least two of us Graduates who 'should not be able to run' - but by going slow and steady and patiently and consistently we made it. I bet you can also :)

Keep us posted - we may run on our own around here, but we never run alone :)


Definitely check your meds and run slowly.

There are plenty of people out there who struggled with W1. Some people have found that getting out and walking first helps if they are really unfit - as in they can't walk continuously for 20 minutes without getting out of breath, they found it better to work up to that point before trying to run. There's also a forum called walking for health which is used by a whole range of people for a whole range of reasons (you are of course most welcome here too).


Please try and calm down a bit. This is not supposed to upset you. It is going to help you get fitter, healthier and happier. It's not a punishment

The programme is fun ๐Ÿ˜ƒ Just try and enjoy it which I hope you can once you've accepted that you can do it. Which you can ๐Ÿ™‚

None of us were runners before coming here. We were like you.

By going really slowly you should be all right. There is always a walk within a few seconds so you don't have far to jog before you get a rest.

Good luck ๐Ÿ™‚


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