W2R1: is it normal to need to have a chesty co... - Couch to 5K

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W2R1: is it normal to need to have a chesty cough after running?


Got to end! Treated myself to a cheeky ice cream. Although, will try to avoid getting into the habit of that. I was little nervous about my first step up/progression. I'm trying to avoid looking ahead in the program and taking each week as it comes. It's surprising how just adding 30s seconds can feel difficult. I'm surprised I managed it as the 60s last week seemed like my maximum. Now, 90s seems like I'm pushing myself to the limit. I won't lie before the half way point, I was screaming all sorts in my head and wanted to stop mid run. It did get easier after the half way point. I do appreciate the number of runs decreasing and walking length increasing - makes it much easier to digest! Quick question: does any one feel like they need to clear their chest/throat by coughing after the run? I'm not sure how to describe it but it feels like a mild version of chesty cough/ dry cough. It goes away after hour or so. I'm not sure if it's something to do with my breathing or outside air. I cannot seem to coordinate as they suggest in the podcast.

14 Replies

Its quite normal to need to clear ur chest after a run its good to do soz when u run you breath deeper or u should. U will b accessing the bottom part of your lungs shifting stale mucus there., u cab help this by doing a few hard puffs out like a noisy huff. Spit it out practice huffing when ur not running. As long as your chest doesn’t hurt or show signs if an infection your doing very well keep itbuo w2r1?xx


Well done you 👏👏👏

Those extra 30 seconds did seem like an eternity didn't they? 😆

bluepandaGraduate in reply to Jogunlikely

Yes! I have new appreciation for seconds. They are longer than you think 😂

You will find that as you progress you will open up more of your lung capacity. When you sit still you don't need much oxygen, but when you run, especially when you run longer distances, you need more oxygen - and your lungs, like your legs, will improve.

There are exercises that help, like trying to breath-in only through the nose for at least some of the run. But I found them too much.

Don't worry, it gets better quite quickly.

bluepandaGraduate in reply to theoldfellow

Thanks! That make a lot of sense. Yes just doing running motion and pushing myself to keep going takes all my concentration right now. Trying to coordinate breathing at same time my brain short circuits


When resting your breathing is at the tidal volume flow and not much air is exchanged; when you run your volumes increases massively and that will clear the old air bags out.

Have a good cough, discretely get rid of the stuff and they should start getting clearer as you go on.

If they don't, see a doc as there could be an underlying infection or other cause.


Well done! Could you slow down at all? It might help?

bluepandaGraduate in reply to Ang33333

Overall, I think any slower I’ll be walking! But I do unconsciously end up going to fast on the first run. I’m working on keeping it slow and steady.

I have a form of exercise induced asthma and it feels exactly as you described. Bit of a grizzly couch for an hour or so and then goes away. If it doesn’t bother you that much, then just leave it. However, your doctor can prescribe you with an inhaler to help with the symptoms.

bluepandaGraduate in reply to Oonagh071

Interesting, thanks! A google search did bring that up. But I thought my symptoms were on the mild side to be classify as that hence the post on here. It doesn’t bother me too much at the moment as it goes away.


If it's not painful it's probably fine. Remember, your lungs are waking up now just as much as your legs.

I still need a good nose blow after a run :-)

bluepandaGraduate in reply to sallenson

Yes, I imagine my body still confused at what’s going on and is lagging behind.


Hey, I don't have the cough but I'm feeling my knees today. Slightly worrying. Have you googled it? You might just be fighting a cold without knowing it. But again, well done on the W2 run! We'll rock this!

bluepandaGraduate in reply to Hidden

I was quite unsure about knees too. How much tenderness/soreness is normal? I am going for unless it’s raging pain and/or lasting for weeks, it might be just knees not being used to load and impact you are suddenly putting on it. I just come back from my second run of week 2 and feel like my knees were are less sore today! I only feel it when I’m climbing stares or going down hill. Hopefully, yours are less bothersome today! x

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