Couch to 5K
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Running short bursts

Just a bit of advice.was anyone not even to run the 60 seconds during there first couple of runs I'm finding I can do at least one 60 second run constantly.im finding I can run about 30 seconds then I have to stop and it's really dishesrting like I'm never going to achieve even the first week.im a smoker but decided today that I'm gonna quit because clearly that isn't helping matters.goy new running shoes and gear today and intend to pay the course just a bit disappointed in myself tonight I think I'm trying to run to fast but don't know how to slow myself down

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It may indeed be that you are going faster than you can sustain. I find I can't start slow - but I can slow down after I've started - not an ideal approach but it works for me. What is it that makes you stop - is it a breathing issue or is something hurting in your legs or somewhere? Well done on deciding to stop smoking, that's a huge step.

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I don't know it's a bit of both my legs get week and I can't breath but it's strange right in the middle i can do one full 60 seconds without stopping but thats it.might be a mental thing but I'm peservere and keep repeating until I feel fully ready to go to week 2

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It might be mental indeed. But it does sound like going slower would help. It's worth being aware that despite the name, this version of couch to 5k is based on time not distance: the goal is to be able to run for 30 minutes and it doesn't matter if you don't go fast enough to cover 5k in that time. It's about endurance and time, in other words, not distance or speed, and once you've built that up you can focus on speed after this programme if you decide that's what you want to do. So don't worry about going slow. Go as slowly as you need to: as long as it's a running action and not walking it all counts.

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Weird. I had to think about how you slow down. I think it's shorter strides. Maybe not lifting your knees as high? I can't explain it, I just know how to do it.

The only idea I have for you to understand how to run slower is maybe to find a short straight place where you could run faster than you are running now. I'm not talking about a crazy all-out sprint, I'm just suggesting you go a little faster than you're going now for a few seconds then slow yourself to your current pace.

That might help you understand the mechanics of slowing down. Once you have a kinesthetic understanding of the process, you can go slower.

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the couch to 5k guides you. It took me four weeks to do week one runs.....then i went to week two. Go really stinking slow. Seriously. I have days where i glide but most of the time i feel heavy. Year ine of running is a very slow time. I quit smoking three mos ago. I am so glad i did. Instead if smoking I am living. It is fantastic. I am cheering for you! Let me know if you need encouragement....or just to compare healing processes and things. Go!!!!!

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healthunlocked.com/couchto5...

Check this out... there is a lot of great advice there..

Find a hill and start the runs there.. that slows me down every time:) I do that even now, if I am on a longer run:)

Just think slow snail..look around... take everything in... count things, anything to distract you from speediness...

You need to try and focus on how great you are.. you are going to change things.. and you need to believe that...:)

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I really struggled with Week 1 too... I lost count of how many times I had to do that session - somewhere between 12 and 18 times. But... I never had to do an extra session after that and I am still running regularly more than six years later (and whilst I am not fast I can run for over 10k and over 2 hours without stopping)

So... tips... obviously slower... think 'running motion' rather than 'running', smaller steps, even run on the spot if you are almost at the end of a run segment. Contrary to advice on the coaching script, most of us feel it is much preferable to land further forward than your heels, usually for injury reasons but I think you might find it easier to sustain the running motion too. Keep your body as loose as you can.

You may find, as I have realised in retrospect, that slowing down your walks helps too so that whilst you keep moving you are able to recover well from each run and not starting your session a little puffed anyway.

Probably wear less - if you set out feeling ever so slightly chilly that might be a good measure because you'll warm up.

Long breaths out if you start to struggle.

And here's my clincher tip... try your next session with a different policy: if you really, really can't run the full run segment, walk the rest of the session rather than walking and then trying another. This will give you a clear marker of progress, which will be encouraging, and builds up that key focus on keeping going. It all contributes to building the habit of getting out there and fitness.

Finally, keep posting and reading here.

You can do this!

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GoogleMe has lots of excellent advice.

When I started running I thought that I had to run like a racehorse. It was a big revelation to me that I was not actually a racehorse or a greyhound and that I was actually going for a trot or a jog. So take a peep in the mirror and if you’re not a racehorse or a greyhound then you too can come and trot too.

The first weeks are embrassingly and frustratingly tough. Just stick with it. It really does come together.

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I like 'trot'. 'Jog' has been used in a dismissive way so often I tend to bridle when I hear it (not when the lovely Laura says 'just a light jog' though) But 'trot' sounds quite elegant.

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I do trot, but sadly not with any elegance or style. Just a middle aged, red faced woman huffing, puffing and grunting going for a trot.

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In my head I am a svelte elite Scandinavian orienteer. I find it best to avoid looking at my shadow...

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Welcome, and very well done for getting started. It’s not an easy programme, but it’s very doable. ‘No pain, no gain’ - so don’t be discouraged by finding R1 hard. It’s because it is hard! And it’s amazingly good fun. 😀

As people have already advised, slow right down. Really slow. Snails will be zipping past you. You don’t care. 🐌🐌🐌🐌🐌🐌

You can do this and we’re here to cheer you on! 👏👏👏 Check back in and tell us how you’re getting on! Good luck - you’ve got this, ok? 💪🏻🙌👍🏻😀

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Just echoing what everyone else here is saying - slow down, keep at it, don’t lose heart! It is incredibly tough to begin with but I promise it will get - maybe not “easier” as such, but more do-able. I’ve repeated a number of weeks, I’m in week 8 now though. Week 8!! 😬 like you I struggled in week 1 to finish each interval. I can’t believe this is where I am but I promise it works and you will get there. One thing that’s really helped me, I think of it as jogging not running. Sounds silly but I go so slow you couldn’t describe it as a “run” as such. But I’m still moving forward, plugging away. Very best of luck to you - keep your head up. X

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This is going to sound a bit funny but to help with the breathing make sure you are up-right and not leaning forward. Ie run tall. I find it helps me to be able to breathe fully

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Really important one to add to the mix, thanks!

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Omg I can't believe how encouraging you guys are and how much support you all are I'm so grateful and I will try all that you have advised and tell you all next time how I went thank you sooo much again for all the help and encouragement it feels so good knowing people are sooo behind you when your feeling fed up.good luck to everyone this week in whatever stage your at and hope you all have happy running 😁😁😁

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This is a great forum and always so friendly! Glad you’ve found that out too. 😀

Keep running and keep posting on here! 👏👏👏

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Definitely good idea to stop smoking, to run at a slower pace try counting to 4 over and over in your head, each number represents a foot hitting the floor. The slower you count the slower your pace and it will focus your attention away from the time and pain. I used this method to help me get through a half marathon at 56 years old after doctors told me I would be in a wheelchair by the age of 30.

KEEP GOING, You WILL get there. Be patient and don't set goals to high.

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It will happen if you persevere and give up the cigs😔

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Slow yourself down to a pace you can keep to. Well done for starting.

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