Week 5 and breathing

[Sarah5k]

Hi, I completed the first run of week 5 last night. I am still struggling with my breathing and have no idea how I’m going to complete the next 2 sessions as the time increases. Any tips or advice please? I’m running as part of a small group - everyone else is faster than me too, so I don’t think I can go much slower!

[misswobble Graduate]

Ah that’s why it’s a good idea to do the programme on your own. Mind you,that said, they will wait for You! No-one gets left behind

This is about going slow and steady to finish these runs. No hurry, no pressure, no need to push. Your breathing is ragged because you’re pushing too hard to keep up

So, slow down and it will all fall into place. Are you listening to the podcasts or app? Don’t be self conscious about slowing down, it’s your running ! You’re driving 👍😃🏃‍♀️

Good luck keep us posted on how it goes. You could do some of the sessions on your own 🙂

[deniseinbristol Graduate]

Can I just say I have just completed c25k with a group, I was always last and I struggled with my breathing, the only way I can help is for you to NOT worry which position you are in, the fact you are up and out of the couch is amazing, and regards breathing you need to slow your pace as long as you have that bounce in your step and your heart rate is up is all you need to worry about, by slowing your pace your breathing will improve plus you’ll all of a sudden be able to talk whilst your jogging 🙌 it will happen all of a sudden x x good luck keep it up you CAN DO IT X X

[Fireheart Graduate]

Don’t push yourself Sarah, and don’t worry about everyone else, do it in your own time and your own pace.

If it’s getting to hard re do week 4 end work on your endurance until you feel it’s getting easier then move on to 5.

The important thing is not to get discouraged and do what suits you and progress in your speed 😁

[Whatsapp Graduate]

When you begin running your body has to work to catch up. You will run at an oxygen deficit for the first 10 minutes or so, and you heart rate and breathing will increase in order to get sufficient oxygenated blood pumping through your system. Once you body has caught up your heart rate and breathing will settle back down, and the run becomes more enjoyable. This is commonly known as the 'toxic 10' on this forum.

At the moment the short runs you are doing are training your body to become more efficient at doing this, so the stop starts are there to keep jolting your body to make these adjustments. You slow to a walk though before your body settles and walk for long enough, that when you begin again the body has to start the procedure from scratch.

You breathing will sort itself out - it has been doing that without intervention since you were born. The only thing I would say is don't listen to anyone who advises you to breathe only through your nose whilst running. You need to get the oxygen pumping round your blood as quickly as possible so mouth breathing is more efficient for this.

The last thing I will say is that you are running for you and at your speed, not theirs. Don't be tempted to push yourself too hard because you worry about holding them up.

[Whatsapp Graduate in reply to Whatsapp]

Oh, and please don't redo runs you have completed. It will stall your progress. If you don't complete - repeat; if you do - move on.

[auntielou in reply to Whatsapp]

Hi. Just want some advice. When you say “if don’t complete repeat” do you mean if you stop during a run?? I’m doing my w5 run 3 tomorrow and was wondering what would happen if I had to stop mid run?

[Whatsapp Graduate in reply to auntielou]

Firstly, you will complete. But on the vague chance you have an off day and don't see it through to the end. Chalk it up as a practice, pay it no more heed and come back in a couple of days and smash it.

Keep the pace nice and slow, try and avoid clock watching. I very much look forward to your post run report. 🏃

[auntielou in reply to Whatsapp]

Thanks! I’ll keep you posted 🙂

[Sarah5k Graduate]

Thank you all for your support and replies. Will let you know how I get on. I’m determined to reach the end of these 9 weeks☺️

[IannodaTruffe Mentor]

Running with others sounds as if it is not really working for you.

Your pace to complete C25k should be one at which you can comfortably and ungaspingly hold a coherent conversation. If you can't, you are going to fast for your current fitness level. That pace will be different for each person. If your breathing is difficult then you will not be supplying your muscles with enough oxygen and you will tire much more quickly. Ask whoever is running the group to take your pace into consideration..........or run by yourself.

It is all explained in the guide to the C25k plan healthunlocked.com/couchto5...

You will do this........but don't stop after nine weeks. Running is for life.

[auntielou]

Hi. Think we have already communicated this week. We are up to the same phase. I run alone and I love it. I would actually be put out if someone wanted to come on my run! I choose some great tunes and then play the app over the top. Perhaps you would be happier alone? I find it’s just me, the music and the road ahead. I’m only competing against myself and feel less self conscious because no one is watching. Perhaps it’s worth a thought. I’m sure you’ll do it. You’ve got this far. 🏃‍♀️Good luck. 😉