Beginner

[Sephie]

Just finished week 1 - proud of myself for waking to a 5.40am alarm 3 mornings this week before work & getting out there. Definitely noticed an improvement since session 1 on Monday & hope the novelty doesn't wear off!

I always thought I'd find running boring & although I'm at the v. beginning I can see why people enjoy it - it's so much nicer being outside & not in a gym 🍁 Also getting it out of the way & having the evening free is so nice.

I'm getting frustrated that I can't breathe properly as feel that holds me back a bit - I'm doing the full minute but can barely speak to my husband at the time of or in between runs - maybe that will change too soon!

[TJMazz Graduate]

Well done. I found breathing difficult and took the advice of taking it very slow and it seems to work. Enjoy your running 🏃

[Sephie in reply to TJMazz]

Thank you 😊

[Shelby1973 Graduate]

Wow ur an early bird 🐦 breathing will ease 6 weeks since I had 999 on stand by lol now I'm managing 20 mins jogging , the app really does work Ull be fine and maybe slow down pace a tad see if that helps . Good luck 😉

[Sephie in reply to Shelby1973]

Lol! I've had the husband on standby. Thank you 😊 At the moment I'm keen to be out running by 6am - will be harder when the cold sets in I imagine! Well done for doing 20 minutes, I can't imagine being able to do that at the moment!

[Shelby1973 Graduate in reply to Sephie]

U will do it 🏃‍♀️ I thought the same now im actually looking forward to 30 mins . X

[Oldfloss Administrator Graduate in reply to Sephie]

Cold mornings are wonderful... they really give you a terrific zing!

[Oldfloss Administrator Graduate in reply to Shelby1973]

Slow and steady really works.. just ask some of our awesome marathon runners on the forum

[JB173]

Hey, well done you! I'm thinking about getting out early for runs but I'm not a morning person & worries I'll lack the energy to finish if I'm half asleep! Best advice I had for breathing was to focus on the 'out breath' each time, breath out as hard as you can. The 'in breath' seems to take care of itself & it stopped me gulping air in! Works for me so just a thought. Good luck out there, enjoy!

[Sephie in reply to JB173]

The first couple of runs are tough having just woken up but it's such a good feeling after. I wouldn't do it after work I don't think. Thank you - I'll try that!

[Oldfloss Administrator Graduate in reply to Sephie]

Trick is.. just breathe

[Neverrunbefore64 Graduate]

You should be proud. I’m also just finished week 1 and loving it. Keep it up. We can do this

[Sephie in reply to Neverrunbefore64]

We can - good luck! 👊🏻

[Oldfloss Administrator Graduate]

Well done and welcome. It is great out there isn't it.

Tip is.. slow down..if the breath is an issue, slow down even more

With each and every run, you get stronger... make sure you put in the exercise on rest days too, to build up the stamina and strength which are essential for all the runs, especially as they get longer

" It does not matter how slowly you go, as long as you do not stop"

I think Confucius was a runner

[Sparkydee]

Well done. I was puffing and struggling at first but it will improve. x

[Hidden]

Sounds like you might be running too fast and as the runs get longer it becomes even more important to keep slow. No-one can run for 30 minutes at their top speed.

Breathing is just natural. Try to do big breaths into the belly not shallow panting. But ignore what the app may tell you about breathing in time with steps. Your body knows how to make you breathe harder when you exercise harder. Which brings us back to if you are really out of breath and not recovering in the walks, slow down.

[Djraw Graduate]

Well done - first run is a killer - if definitely gets easier! Well done. It will change - take it nice and slow - it's not a race!

[Gwibiwyr51 Graduate]

With your comitment of getting up so early to get your runs in before work that proves that you have the determination and most of all, the positive attitude which will take you to the golden gong and beyond; excellent.

[lolo52]

I am also a beginner, on w1r3 today, like you finding it difficult but going to stick with it. I am knackered after the 30 mins but feel so much more energised during the day. Must be doing me some good. Good luck.

[Elfe5 Graduate]

I am also new to running- just starting w4. I found being out of breath a problem to begin with- I followed the advice to relax ( shoulders down & relaxed), go slower ( I am running at about walking pace still) and try not to think about the breathing. I was immediately much more comfy and it continues to get better. 😀

[lardofale Graduate]

Fantastic! Well done to you and welcome aboard the good ship C25K!!

The early stages of this fantastic programme are designed to ease you gently into, what for most, is a brand new experience and way of life. Your lungs will be asking you what the hell you think you're up to at the moment but they'll soon get the picture! Good luck, enjoy, keep us posted with your progress 😁👍