Week 3 run 2 update

[AngryFlower]

Well I completed today’s run which again felt too short compared to the earlier ones so I checked my Apple Watch to see what distance is covered and it certainly wasn’t very impressive (approx 3km). I can’t imagine getting to 5k as I still can’t get my breathing to resemble anything like normal and the narrator must be having some kind of sick joke when they claim that you should be able to hold a conversation whilst running-NEVER going to happen mate! I’m starting to wonder whether there are just some people who are not built to run distances as I am already fit and as a ‘lapsed’ musician should have a reasonable lunch capacity. Really disheartened as others seem to be sailing through the programme with no problems.

[FenderTelecaster Graduate]

"as a ‘lapsed’ musician should have a reasonable lunch capacity"

I'm assuming 'lunch' is autocorrect at work. Although, as another musician, I can see autocorrect might've hit on something there.

Just started W2 here so I can't really offer much except the usual 'take it slow, speed is beside the point' mantra.

[IannodaTruffe Mentor]

Well done.

Sorting out your breathing is absolutely key to the process.

To achieve the recommended easy conversational pace you need to slow down. Forget about the ground you are covering. That is irrelevant at this stage. That pace may seem very slow, but as you get fitter it will become faster.

If your breathing is shallow and gasping you are not going to supply enough oxygen to your muscles and you will tire quickly...........it is not sustainable.

There is further advice on breathing in the guide to the plan healthunlocked.com/couchto5...

[AngryFlower Graduate in reply to IannodaTruffe]

Thanks for the reply, yes I’ve read the guide and have forced myself to stay slow. I can’t physically go any slower so I don’t know what’s wrong. Given that I’m already pretty fit and have no medical problems I don’t know what going on.

[IannodaTruffe Mentor in reply to AngryFlower]

You can always go slower. Many can walk faster than they run to start with.

[EmmaA-F Graduate]

I’ve graduated and still can’t get the breathing on the 4th step thingy... I just breath when I need to, PT at the gym days eventually I will fall into a natural rhythm.

Also was running 3k in the early days, wasn’t till week 5/6 that I made it up to 4 and 5k has been just graduation and postgrad. It’s misleading in the title, most people don’t run a sub 30 5k till after graduation, it’s ‘couch to running 30 mins without stopping in 9 weeks’ but the title is not as easy to create a logo for a C25k 😂

Just keep doing what you are doing, 6 weeks time it will all have fallen into place... trust me, I didn’t think I could run 3 mins in the early days 😊

[AngryFlower Graduate in reply to EmmaA-F]

Thanks so much, that makes me feel a bit better, mostly people post about how wonderful everything is which does give an impression that it’s going to be easy. Maybe I’m thinking about the breathing so much that I’m actually panicking slightly. Going to see how I cope at week 4 and then make a decision whether to continue or not.

[EmmaA-F Graduate in reply to AngryFlower]

Read some of my early post... especially week 4 and week 7, if I’m honest I was going to quit the first 5 mins of most runs and still going into week 2 of b210k I have doubts. It’s not the same for everyone but I have to have the right music 🎶 🎧 and not think about the running, I get very early an look at houses and things 😊

[Polly2810 Graduate in reply to AngryFlower]

It’s not easy...but you have been breathing all your life without thinking about it...you can always slow down more, and yes conversation should be totally possible if not then you are definitely pacing it too fast! 🐌🐌 are the key to this programme for some of us, I’m one and so proud of it!! 😜

[AngryFlower Graduate in reply to Polly2810]

I will do my best

[Ang33333 Graduate]

I think it's all about speed. You need to run as slow as you need to

It will feel too slow but it isn't. Run as slow as you need to at the moment. You will speed up a bit. And don't measure distance at the moment. I don't think it helps. You 're aiming for 30 mins running. Th 5k will come later 😀

[bluwnd360]

I think you have misheard the narrator; the pre run warm up walk is supposed to be fast enough that it gets your heart beating but not to fast that you can’t hold a conversation..

But that’s the 5 minute walk before the run.

No one expects you to be able to hold a conversation while running; I almost collapse when I say hello to people I run past..

Oh and incidentally my breathing improved immensely when I started pulling my shoulders back and looking straight ahead.

It feels natural to hunch slightly forward but that just compacts the chest and makes breathing a struggle

[AngryFlower Graduate in reply to bluwnd360]

Are you sure? Could swear they were referring to the running bit, but either way you’ve made me feel better as I’m clearly not the only one

[Polly2810 Graduate in reply to AngryFlower]

No you should be able to chat whilst running you are quite right angryflower that’s what all the coaches tell us.

[bluwnd360 in reply to Polly2810]

Whilst I totally agree being able to hold a conversation while running/jogging is the eventual goal once endurance has been built up; it certainly isn’t the target in the early weeks of the program.

Week 1 says “we will start off with a brisk walk, to give you some idea of pace is should be fast enough to get your heart rate up but you should still be able to hold a conversation”

Week 2 teaches the 4 step breathing technique,

Week 3 talks about not looking like a bobbing chicken.

Week 4 talks about hydration and stitches.

Week 5 introduces pushing yourself at the end to build stamina.

I am half way through week 8 and have never been told to slow down and have a chat.

I’m not intentionally trying to argue; simply pointing out week 9 goals are different from week 3 goals and if we don’t push ourselves in those earlier weeks then the later ones will be more difficult

[Polly2810 Graduate in reply to bluwnd360]

Yes we are all different I’m not trying to diss anyone at all I have graduated twice in a year and for me personally I Have always been able to chat comfortably.. but then I am a 51 yr old snail and have no interest in pushing myself to reach any goal other than get out there and enjoy the run/jog whatever 😊

[Scarlettbunnykins Graduate]

I'm at the same stage as you and no way could I chat and run. I've slowed my running right down too which has helped my breathing and also my stamina. The best tip though is to turn your music up really loudly to drown out the sound of your breathing!!! My nose seems to run a lot so I always carry tissues and blow it lots in the recovery walks, which does help my breathing.

[AngryFlower Graduate in reply to Scarlettbunnykins]

Ha yes might have to try the loud music !