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Couch to 5K
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Wk3 Run2

Omg... this one hurt... during the second three minute run I felt like I was hyperventilating and couldn't get my breathing under control... (lots of negatives started to go through my brain at this point) ... anyway, gasping for breath I did not stop but it took me so long to recover my breathing during the 5 minute walk... run three on Thursday (which I know I can do but not looking forward to) so already decided to repeat this week rather than moving onto week four... I need to zone out and get out of my own head when running... any tips?

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As the length of runs increases, it is really easy to find that you are going too fast. If you got that out of breath it really sounds like you need to slow down. There is no such thing as too slow as long as you are moving forwards. When you do run 3, really try to keep the speed slow, then slow down a bit more. These runs are all about stamina not speed. I'd see how run 3 goes then make a decision about whether to repeat. I would say though that if you complete week 3 you are ready to move on to week 4, just take it easier.

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Hi. Thanks for your reply... I am only doing 7.2kph for the runs and 5.5kph for the walks (I run on the treadmill) and it's what I did for weeks 1 & 2... so not particularly fast and it was fine on run 1 of wk3... maybe just a bad morning... x

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So tips for getting out of your head. Have you tried music, I love it, because I then focus on songs. Others swear by story podcasts, documentaries that kind of thing where you need to concentrate on that content and therefore take your mind elsewhere. Or are you a nature lover, just the observation of nature can be very restful and calming. But I think Nibor5 is probably spot on, as you go through the programme, you tend to feel a bit better and more encouraged so can start off way too quick. That then causes the breathing problems, which as a newbie can stress you out. Breathing does settle down, you'll read so many posts where people have concerns and what's interesting is very few then repost a few runs later and say it is still a problem. You're doing fine I hunk and good luck next time out.

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Didn't mean hunk .... meant think!

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I like Hunk :) x

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Me too he's cute

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I already use music but have been using pop music maybe it's some shouty heavy metal that is needed :-)

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Or cheesy stuff...?

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ABBA works for me.. sad eh ?

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Slow down... and then slow down some more! If you are feeling so out of breath...you are moving too fast:)

Warm up well.... relax your body as you do... start gently and slowly... just look around and breathe.. don't overthink it. Make up rhymes, give silly names to people you see( not out loud) say a rhyme in your head.. just move lightly forward.. hardly faster than a walk... you can do this, and with each run, you get stronger.

PS

Just read you are indoors... so lots of folk to give silly names too :)

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I really struggled with week 3 but did each of the runs & moved on. Believe you can do it & you will. I don't know how it works but it really does despite my sketicism & previous inability to run - ever. Good luck with the next run & follow Brendan Fosters advice - start slow & get slower - it's worked for me 🐒

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