Looking for some advice please
On week 7 Run 2
Finding the first 10mins really really tough - breathing and finding a pace.
I know this is common but what can I do to help myself through this? My last try I just gave up and walked....sadly my walking appears faster than my running (while different issue there)
The toxic ten can only be avoided by extended warm up and just staying nice and slow. healthunlocked.com/couchto5...
Hi Karen, you’re right, it’s very common and it’s just your body adjusting to what you’re asking it to do. See if you can resist walking by slowing down - otherwise it’ll start from square one once you start up again!
Good luck! 🏃♀️
IannodaTruffe has given you great advice... just relax and take it gently
if it is any consolation..my toxic ten used to last a lot longer... BUT... gradually disappeared on many runs 
Well done you!
Hi Karen - Oldfloss and IannodaTruffe are wise and very experienced in this area and helped me through the same problem lol.
As hard as it sounds, the key is not to stop running. I’m generally a plodder but sometimes I had the habit of starting faster than I’d meant to or needed to. Slow down! It might help to have your phone in your hands at this point so you can keep checking your pace (this is how I managed it) - do that a few times until you know what “slow” is for you.
You will still go through the toxic 10, but you’ll start to know ‘mentally’ that you can get through it.
For me (and most others) once through the first 10/15 minutes my paces gently improves as I find a rhythm and settle in.
Happy running!
Yep, as others have said, proper warm up is critical for this and then take it easy at the start of the run. It does make a real difference. Also don’t think too much about the length of the run until you are past the toxic ten - your brain will tell you to stop because you can’t sustain feeling like that for 30 minutes so you have to remind yourself that there’s a physiological adjustment going on and that once it passes, most of the run will be more comfortable. That can help with the psychological aspect: but the main thing is to reduce the physical discomfort and you can do that by warming up properly and then running slower in the first ten minutes.
Oh yes, agree, the first 10 mins 🙄 I start running at what I think is a slow pace, then rein myself in and find a nice pace I’m comfy with. Once 10 mins is up, I find that I’ve got a even, comfy rhythm I can keep up. The latter half of the run is for going a little faster if I feel I have it in me. Usually during the first 10 mins, I wonder why I’m doing this...😂
I’m the same, or was until W8. It’d take me good 5-10 mins to get into a comfortable breathing pattern and stressing about it makes it worse! I’ve done W8 this week and found my breathing and leg rhythm almost from the start. It’ll come, just believe you can do it and try to relax / switch off / distract yourself with music & scenery. 👍🏻😉
Thanks for all the great advice. I'm off out this morning so will put everything in to practise
I know I've run 25 mins twice so it's not that it's no doable...just got a bit stuck!!
Taking all your advice on board - week 7 Run 2 (take 2) in the bag!
Felt good once I settled in
Big thanks fellow athletes 🏃♀️
👏🏻Great stuff x
First consolidation run 😊
First day tomorrow!
The first step...
FIrst week
First run in 2 years!!!!
