Hi All,
I've just come back from my first run, I only got half way through it and couldn't continue the rest. To me this is still a huge achievement as I've never run before in my life! Does anyone have any advice on running and how to breath when you're running as I struggle to catch my breath in the 90 second cool down sometimes!
Thank you all and looking forward to continuing my journey!
Hi Kim, well done on starting the plan today.
You could take a look at the links in the pinned posts below 'Nhs tips for members'which has advice on 'how to run correctly and stretch' etc.
As far as actually doing it goes...do the run sections sooo slowly just enough to be a jog. Try to land lightly and stay upright looking ahead. Breathing..just do it..yes you will get puffed out, just manage as best you can and trust that the program works and it will also get easier to breathe as you progress.
If you don't manage all the run sections walk for a bit, try the next one but do finish the whole 30ins even if you walk quite a bit of it. Next time you will manage a bit more.😊
Good luck and let us know how you get on.😊
Hi Kim - welcome to the best running club in the world. You have made the biggest step which is to get off the couch and go out. As for breathing, it is often said on here just go in and out as you always have done. It's not a big deal and does settle down I promise. In the podcasts there are hints and tips about counting steps etc, but to be honest most of us just work on through, there is plenty of time to fine tune during the programme. But the best tip you can have on this is to start very slowly and build up slowly. One of the forum mentors is Oldfloss and she always has the mantra to imagine your feet kissing the ground. You really can't go too slow or too soft on your feet. If you haven't done any exercise for a while, naturally you'll be out of breath, and as ever if it's really uncomfortable, slow down and walk. Also don't get hung up on it being 9 weeks most of us seem to take longer, so if you think you need 2 or 3 days of rest, then take them before continuing. Best of luck on your new running career....😀
I struggled running for even 20 seconds without being out of puff when I first started. I found it helped running for as long as I could (even if it was 30 seconds) and then gentle walking until I got my breathe back then running again and repeating this.
Well done for starting the programme...I started running early May (I think) and I've only just completed W4...take your time, do not expect too much of your body..definitely walk when you need to, you have to build up slowly...I repeated week 3 for ages and daren't move on...but honestly, the people on here are the best, they have so much encouragement & support...posting good things on here knowing that they will all be pleased when they read them is what spurs me on...good luck on your journey & keep us informed!!!
Well done on starting the programme. Yes as others have said, go really slow. It doesn't matter if you can walk faster, I still have brisk walkers that pass me. You are building stamina, and that takes time. You have made a great start.
Well done you! Just run as slow as you can and then slow down some more and follow the programme - it's magic!!
Well done Kim. I'm not usually a fan of internet forums but this really is a great place to post about anything to do with c25k. It's t's good to see posts like yours which look for advice as it would be so much easier to give up, wouldn't it? Hang on in there.
Personally, I'd run as slow as you like and breathe however you like. I an on week 5 and I do whatever I need to do to get through it. As you progress through the weeks (which I hope you do), you'll find your own rhythm with your feet and your breathing.
I also run to music which makes a big difference to me. I find it motivates me as I sing along (in my head or I mime depending on if there's anyone around) and it takes my mind off the actual running.
Good luck Kim. We're here for you 
You are not alone! I had to repeat ALL of the sessions for the first week and I just finished week three (without any repeats) today. Remember that jogging is fine. Just because we envision running a 5K a certain way doesn't mean that's the pace we're going to begin with. The important thing is that we started at all! My second time out, I did every other run instead of all of them and had a sense of accomplishment for finishing and then worked my way to the "real" week one.
As for breathing... when you're running, you want to look ahead instead of looking at your feet. (Yes, you can look down long enough to make sure you don't trip on a crack or step on a critter, haha.) A lot of people on here, myself included, keep the gaze ahead by focusing on a tree, mailbox, driveway, whatever ahead and it gives a goal of getting there too. The breathing gets easier. When I am really out of breath, I find that a few breaths in through the nose and out through my mouth help regulate until I get back to breathing normally.
When you need that extra push, different things work for different people. Identify your number one reason for doing this and bring that to mind when you need the motivation. Also, I run (okay, jog, let's be honest) listening to music and I have made playlists that keep the driving beat. Put a song that motivates you toward the end when you know you're going to start wearing down. You know the one - the one that makes you dance around the house when no one's watching.
Welcome and good luck! Before you know it, you'll be reflecting on this and giving words of encouragement to someone else starting out!
Thank you so much! All the words of encouragement have been amazing! It's so lovely to be part of an encouraging forum!
You're all lovely and will make sure I keep you updated on the journey and can't wait to read yours as you go along too!
I loved your post! Because I too managed half the runs that first time out and like you knew that was a tremendous achievement (It was probably two and a half more runs than I expected to do!).
My strategy was this... if I found myself really unable to run any more in a run section, I would walk the rest of the podcast (although those positive messages) next time out, another 4 runs done... and gradually I worked my way up until I had managed all 8, three times. And the funny thing is, every other session went as it is 'supposed to' (I won't say they were all fun or easy) Doing it that way made it very clear how I was progressing and built up an attitude of keeping going as long as possible (cf 'taking a break' and then trying to run again in that session)
Looking back, it wasn't just trying to run too fast but I feel I would have benefitted from slowing my walk a bit too (even now I get more breathless trying to walk fast than I do running at a quicker pace and with my heart getting a better workout... not to mention the pain, although that's down to my individual health issues) Taking smaller steps helps too, and long breaths out when you are feeling puffed - plus lifting your chest up which I am sure Laura mentions.
(Personally, would not mess with the app and playlists and rely on the podcasts which you just turn on and go. Playlists are the carrot for graduating and saving them until then helps you keep going after the programme)
New to running 
First time running 5k
My first running injury!
First time hill runs over Christmas 
First full month of running 🙂
