Couch to 5K
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Week 3

I’m 41, never exercised in my life though walk a lot and fast so I’m not all that unfit, not overweight etc.

I started just before Christmas but started again in the new year and am now on week 3.

I find it so hard to keep breathing!! I’ve really turned down my speed which has helped loads so now I’ve cracked running for 90 seconds, but has anyone got any tips for me?? I don’t think I should get quite so out of puff!!

Thanks everyone 🏃🏼‍♀️

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Adjust your pace to your breathing :) A lot of us have difficulty with that, you unconsciously pick up a pace that is too fast. Try one run day as slow as you can possibly run - it's surprising as you realise how difficult that is to do, and how fast you actually ran on those other days. :)

"Too fast" isn't a time or distance measure - it's a measure of individual capacity so don't feel pressure to ultimately do 5k in Anything like 30 minutes :)

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I’m hoping the breathing will get easier the further through it I get!

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It will, but for me it will never be "effortless".

However - I can't even remember when I had to puff on my asthma thing it's been so long :)

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You’ve obviously done really well then!!

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All down to the programme and valuable advice on the Forum :)

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What's the hurry? Slow down ! C25k is about finishing. Nothing else

You need to build running legs and that happens with slow running

Once you slow things right down everything falls into place.

Have fun!

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The trouble I have is that I have trained myself to walk fast- so I do that all the time (and I’m tall so my long legs make that easier!), so then I find I’m running slower than I walk!! Lol

But, I don’t get out of breath at all walking...weird! I think I’m over thinking the breathing too...

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Well done.

Read the guide to the plan healthunlocked.com/couchto5... it will answer many of your questions.

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Oh that’s fab, thank you!

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My breathing was all over the place for the first 6 weeks. Lots of jerky breaths rather than nice even ones. I had to turn the music on my ipod up as loud as it would go as it was putting me off if I heard myself. Then it kind of clicked around week 7 Im not sure why exactly but I think it may have been to do with my running stance I think I was slouching forward and effectively squashing my rib cage. Make sure your heads up and shoulders are back it feels a little un natural at first but it does help . If you do that the breathing will improve. As the weeks progress and you get fitter that helps a lot too

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I noticed I was doing that today as I was struggling to get through 3 minutes! Then I looked up and focussed on the corner of the road and could see the difference! I like focussing on corners / trees / lampposts ahead to keep myself going!!

Thanks for the tip x

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Ive noiced when i make myself straighten up this makes the whole thing easier too. Definately a good tip

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I found it hard to control my breathing... this may soud quite odd but for me i have quite big boobs and even with a really good sports bra the bouncing of them often makes me take a sharp breath in even when i dont need too!

I found listening to music disctracts me from being out of puff and smiling and thinking woop im having fun really help me get through it too rather than the times where i think geeze i cant do this!

Ive also found counting to 4 with each breath in and out really helps as i take slower deeper breaths rather than puffing and panting. Thought im still training myself on this.

Ive just completed week 2 and my first run on week 3 will be in 2days time so im very new to all this but i am particularly unfit so breathing has been a huge issue for me.

You are doing well though so keep it going!

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I did run 2 of week 3 today and really saw how vital it is for me to stay slow!

I was over thinking the breathing, whereas now I don’t give it any thought- probably because i started running in a group so I’m chatting instead of worrying about it! And actually, initially, there’s no way I could’ve chatted while running as I was far too out of puff!!

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