Hello this is my first post , I completed my first run this morning, i’m 58 and have never run before but I am trying to reverse my diagnosis of diabetes type 2, I’ve already lost 1 1/2 stone, and want to loose more weight , I have hit a Plato so need to do some form of exercise. My goodness I’m so unfit really struggled on the last two 60 second runs but pushed myself and feel pleased I managed it. I need to perfect a breathing technic so any tips would be great fully received
First run hurrah: Hello this is my first post... - Couch to 5K
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5... including tips on pace and breathing.
Enjoy your journey.
Massive congrats Michelle! Think most people find starting the biggest challenge, so feel proud! The program pushes you gently and prepares you well for whats to come, so whilst it doesn't get easier I'd say it does on the whole become more comfortable as your body gets used to the exercise.
There will be great runs & bad runs, but congratulate yourself on every run and don't beat yourself up if you have a bad one or have to repeat a day or a week, happens to everyone.
As for the breathing, the podcast/app has just given me some tips about the breathing on W2R1, but its something you have to listen to really as she times it for you. (I also found it threw my breathing out of whack a bit when I tried, so it may not be for everyone). My tip would probably be sometimes it is easier to control your pace rather than your breathing and try not to think about it too much, get into a comfortable rhythm with both the running and breathing and try not to think about it once you feel settled.
If you feel like you are chasing breath, slow down a bit more and try to settle into a rhythm again.
Hope that helps, and good luck with run 2!
Try and avoid those greek philosophers.
Don't worry about breathing just yet. If you can slow it down and breathe a bit deeper good but otherwise just concentrate on completing the runs.
There is a theory that you should be running at a pace where you can still hold a conversation. Yeah right!! On week one the brisk walk got me out of breath.
However if you can go slower then do so. Your aerobic fitness will improve dramatically in the first couple of weeks, you might not notice it though because you'll keep running longer distances.
Thank you for the advice I will try slow and steady on Wednesday if I can walk by then lol 😄
Hi and well done for getting started.
Great work with the dieting, you obviously have the right attitude to reach the podium. Lots of us struggled with week 1, I couldn't finish the 7th or 8th of the 1 minute runs. As you've already been advised slow down, and if necessary slow down some more. I'm still telling myself that (only this morning when trying to run for 35 mins)
Good luck with your aim to see off the diabetes. My understanding is that it can be done so go for it!
Well done for starting Michelle!
The other thing I find still when trying to catch my breath is to take smaller steps rather than slowing my pace - that way you expend less energy but when you want to speed up again you just lean forward a bit from your ankles and take bigger strides! Personally I find it helps me control my breathing if I run at a rhythm that stays the same whether I’m faster or slower, so find a rhythm that works for your breathing and then take bigger or smaller steps to slow down or speed up.
Enjoy the journey and as everyone has said, don’t get put off if Life/illness/injury gets in the way and you have to repeat a couple of sessions - just stick with it and you will get to the end, and get the running bug! Good luck!