Starting week 2 - must get fitter... Advice and encouragement please...

[Pud24]

Hi - so after a year if downloading and deleting the app I have finally started C25k! First a bit of background on what led me here....

I'm in my late 20s and have been lucky in my teens/early 20s in that I've never really had to go out with the sole purpose of exercising (cue the booing!). People always used to say to me 'just wait until you get close to 30 then it will start catching up to you' and I would just laugh it off.

Oh how wrong I was! I never really noticed gaining weight or losing my fitness but I've had two big shocks which finally made me realise I needed to do something.

The first was on my annual hike with friends, a trip which had always been one of the highlights of my year but not this time! At the end of the first day of hiking I felt like I was going go die and decided to go home rather than face another day of that torture (much to the disappointment of my friends).

The second (and more recent) shock was when I was getting ready for an interview, only to find none of my suits fit any more, cue mad dash to buy a bigger suit followed by a wave of shame and downloading the C25k app!

And here we are, I've just finished run 1 of week 2. The whole time thinking 'god I hate running!' But I kept at it. What I didn't realise is what a difference that extra 30 seconds of running makes, I really struggled today and I really hope I see improvement and it gets a bit easier for run 2 and 3.

The other thing I struggled with is breathing - it was suggested on the app breathe in for 4 and then out for 4. I found I could only do this for about 30 secs before feeling short of breath and resorting to panting! Does anyone have any tips for this?

[WalkingWithLabradors Graduate]

Well done for starting this Pud24. Just go slow and steady and trust each section. I’m a returner after giving up first time but now I’m sticking to it and seeing the benefits. 😊

[IannodaTruffe Mentor]

Welcome to your personal support network.

Firstly, read the guide to the plan healthunlocked.com/couchto5... in which an attempt has been made to address all the basic queries of the newbie runner.

You are almost inevitably going too fast. As a non runner, your body will adapt and develop perfectly well at a gentle jog. You can work on speed later, when you have built your basic stamina and endurance.

Jogging at a pace at which you can hold a clear ungasping conversation will sort your breathing and look and behold, you may actually begin to enjoy it. Running slowly is not easy for some, but even elite athletes train at an easy conversational pace, so it would be foolish to rookies to think that they have to run hard all the time.

C25K undoubtedly works, as millions can witness, so stick with it, keep posting and watch your fitness transform before your eyes.

[Tbae]

If you wish two options,

Just breathe in your own natural way, do it and go slow enough that you are comfortable.🤔

Second if you wish to count , try 2:2 , that is a lower gear for shorter runs, 4:4 is your gear for longer runs,a little bit later in the programme 🤔

This is the best decision of your fitness life and this forum is here for you.🌟👏👏

Happy Easter.💫

Excellent advice above from Mentor and WWL.👏👏🌟🌟

[SlowLoris]

Just breathe. Don't worry too much. Try not to pant but breathe deeply.

Trust the program.

[Bridget007 Graduate]

I can’t do the counting in and out either so I just breathe in and out slowly and run even slower. You will be able to do the runs if you go like a 🐌 😀

[Couch-potato]

Run really slow , I go at snails 🐌 pace, I found it helped me to leave more than one rest day between runs and keep posting on here . You are doing fab 😊

[Couch-potato in reply to Couch-potato]

I found my breathing improved but the first run of each session is harder.

[Roset64]

I struggled with the breathing until week 4. I was not going slow enough. Keep going it will be worth it