Wk4 C25k deflation

[Poppypieces]

I’ve just finished my first run of week 4 and I’m feeling really deflated. Wk3 was daunting but I managed it (just about). I really struggled today and couldn’t run for the full 5 minutes of the final run. I had to break it down into two runs with a couple of minutes walk in between. I find I am gasping for air and just have to stop running. If I ran slower I think I’d be walking so I’m not going too fast. I’ve tried all the breathing techniques I’ve read about too. I am asthmatic but that hasn’t held me back so far. Can anyone offer any advice please.

[UnfitNoMore Graduate]

Are you panicking when you start to get out of breath? That’s what I did, the more I focused on my breathing the more I panicked and the worse it got. I used spoken word podcasts as I ran an focused hard on what was going on in them, so managed to distract myself from the breathing process.

Another thing is it could be the cold air triggering it, in which case try a buff.

[Poppypieces Graduate in reply to UnfitNoMore]

I have lived with asthma all my life so do not panic when out of breath as I know it can have a negative impact. Maybe running with a podcast would take my mind away from the sound of my breathing so I will give that a go and see how I get on. Thanks for the tip.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

In the guide you will see that the recommended pace for C25K is one at which you can speak full ungasping sentences as you run.........if you cannot, then you are going too fast......it doesn't matter if you can walk faster.

Slow down and it will all work.

Enjoy your journey.

[Poppypieces Graduate in reply to IannodaTruffe]

Yes I read the guide in great detail before I started the “journey”. I will try jogging slower but am feeling slightly more deflated if I can walk faster than I can run. Thank you for your feedback though.

[IannodaTruffe Mentor in reply to Poppypieces]

Stamina is built by running slowly.

[molly1973 Graduate in reply to Poppypieces]

It’s still the running action... I’m new to this too and my pace is ridiculously slow but I am running, not walking: the speed will come in time. I also find that if I notice my breathing it becomes difficult so I have to just key it happen. It’s also windy this week, that can take your breath away a bit and make the running harder work. However, there’s no problem with repeating a week if you feel you need to. I hope you feel better next time 👍

[Runforestrun18 Graduate]

I found just the repeated impact kind of jolted the breath out of me at the beginning...it takes some getting used to. Finding a natural rhythm made the difference for me, and running to music with a good steady beat helped me to do that without thinking too much about it. As others have suggested, not over-thinking about it seemed to be key for me (although that may partly have been just me - I have a history of panic attacks and a real phobia of not being able to breathe). I found it settled down naturally as you get into longer runs, hopefully it will for you too...keep going!