New to running

[Elfe5]

Hi, I have started C25K at the age of 58. I have managed weeks 1&2 & am enjoying it although I found 90 seconds hard. I can't imagine being able to run for 3 mins next week. I can't coordinate my breathing yet- I have tried every 4 paces & every 3, but can't maintain it. Any breathing tips please?

[ejvcruns Graduate]

I ignored all the counting --the thing that helped me most was to think "relax" all the time. Nice and slow, deep relaxed breathing, shoulders down, hips opening, etc. Much faster and much less work at the same time.

[Elfe5 Graduate in reply to ejvcruns]

Hi, your advice was v helpful thanks, I just relaxed and found it much easier.

[ejvcruns Graduate in reply to Elfe5]

Great to hear! Thanks!

[rolysmate Graduate]

well I started about 15 weeks ago age 59 and having just stopped smoking after a lifetime so my tip for breathing is just suck it in and blow it out and be happy that you can (it worked for me)

[Elfe5 Graduate in reply to rolysmate]

Good to hear that - thanks for the encouragement 😃

[Feegle Graduate]

Sorry, no tips for breathing - I just do it without thinking about it, it seems to work for me.

Encouragement though....I'll be 62 in December and have just run two lots of eight minutes tonight - yaaay!

Never thought that I could do that, but I have, so can you

[Elfe5 Graduate in reply to Feegle]

Thanks for the encouragement, today and went much better.

[Mummycav Administrator Graduate]

“Breathing? Breathing? How do I run & breathe at the same time??” Well, you see, you have to breathe don’t you otherwise you’ll die...so, it’s not something you have to think about because it happens naturally, like blinking....take every run nice & steady & in time, your breathing will sort itself out without you even realising....you’ll see 😉

[Elfe5 Graduate in reply to Mummycav]

Ok so today I ignored Laura on heel strikes and breathing and listen to all you lovely runners-today was so much better thanks 😃

[Mummycav Administrator Graduate in reply to Elfe5]

😉

[GrannyO Graduate]

Don't think about timing your breathing. Keep it deep & slow & relaxed. I'm 62, haven't run since primary school and have just completed Week7. If I can do it, anyone can! Just keep the pace really slow so you can sustain it. I'm not running anything like 5K but I can run slowly for 25 minutes straight and it's a huge sense of achievement. Have faith in the programme & good luck 😉

[Elfe5 Graduate in reply to GrannyO]

Thanks that was really helpful, I abandoned thinking about breathing today (or heel strikes) and did much better. 😀

[mckinz23 Graduate]

You might be running too fast which for new runners would cause the breathing issues. Try going out slower and seeing if your breathing regulates, you will have to build up your lungs just like your legs. It will take some time, but once you are there it will feel amazing!!

[Elfe5 Graduate in reply to mckinz23]

That was really helpful thank you I went slower and smoother today and abandoned thinking about breathing-it was much better

[Oldfloss Administrator Graduate]

You just breathe.... like you do every day... and if you are finding it hard..then slow down...

Just start slow and stay slow... this is a journey, your journey... relax and take it gently

[Elfe5 Graduate in reply to Oldfloss]

Thanks I did exactly that, and today's three minutes was so much better than the 90 seconds of 48 hours ago 😄

[AnnieW55]

C25k is brilliant but there are a couple of areas that don't seem to chime with a great many of us. One is the breathing: if you try Laura's suggestions and they don't work, then just carry on going slowly and breathing as you go. From posts I've seen over time it generally settles around weeks 4/5. The other thing is the heel strike advice. Again, over time it's become apparent not a lot of us are heel strikers and if you aren't just ignore the advice and run your way, just make sure it is slow.

Enjoy your runs. I started here 5 years ago and can't imagine not running now.

[Elfe5 Graduate in reply to AnnieW55]

Thanks for your helpful advice- I completely abandoned thinking about heel strikes and breathing with my pace and found it so much easier today 😃

[Neysa Graduate]

I breathe on my pace in 1. 2 out 3. 4. And probably the best tip so far from my app was that if some sees just your head over a hedge they shouldn’t be able to tell if you are running or walking...you shouldn’t bounce that much more it’s a waste of energy..when I calmed the bounce out of my run it made a noticeable difference in my endurance and breath control

[Elfe5 Graduate in reply to Neysa]

Thank you very much for the advice about not bouncing-I must have looked like Tigger last week! I smoothed that out this morning and you were absolutely right my endurance was much better.

[Neysa Graduate in reply to Elfe5]

The advice came around week three in my app and I wanted to shout at it for not telling me sooner! Lol glad it helped you too!

[Kimchoc08 Graduate]

Ignore the counting and breathe at your own rate. I tried to breath every 4 paces and nearly hyperventilated!! Once I stopped trying to control my breathing it magically sorted itself out!!

[Elfe5 Graduate in reply to Kimchoc08]

Great advice thanks- today was much better.

[Angelakh Graduate]

I struggled with breathing to begin with but found as the weeks went by I started to breath naturally.

[Elfe5 Graduate in reply to Angelakh]

Thanks for sharing- it's good to know that it's not just me! Today was much better. 😄

[Elfe5 Graduate]

Thank you all for the support and advice. Today I just relaxed, went slower and smoother - what a difference! Today's three minutes were quite comfortable, compared with gasping for air for 90 seconds just two days ago.

[Sarahb18 Graduate]

Just do what comes naturally . Think the secret is to relax and slow and steady!

Best advice I got 😊

I'm 59 and graduated in august..... you will do it too !

Good luck 🏃‍♀️🏃‍♀️

[Elfe5 Graduate in reply to Sarahb18]

Thanks for the encouragement, relaxing & going slowly made everything so much better today. 😃