Just completed my first run... I didn’t think I was going to make it at one point but I did, week 9 feels a very very long way off.
I was wondering if anyone had any good breathing and posture tips as I had a stitch towards the end?
Thanks in advance!!
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing and breathing.
Basically, you need to slow down.
C25K is about building stamina, not speed. That comes later when you have built the basic endurance and muscle strength required to push for speed.
Enjoy your journey
Slow down and then slow down again, your breathing will sort itself out as you get further into the program. Make sure you’re properly hydrated, especially the day before you run as it can help with stitches, heavy legs etc 😊
I started today too Dani!
I found breathing hard but I will follow everyone else's advice and slow down.
Well done for getting g out there! X
Welcome to the journey! Well done and the hard work is over, you got out the door for the first run, it only gets easier from now 😊
For stitches, the suggested technique in W3 run is to slow down a bit, breath in a lot of air and let you tummy expand. Then release it. Do it for a certain number of time until it feels comfortable.
For posture, I prefer a straight looking head (no looking at your shoes run) with the torso slightly bending forward. Your shoulders should be straight and not slouch inwards. That slouching inward will happen when you get tired, but shouldnt be your first preference. Try to get your posture right every 2-3mins in a run. Later on you wont have to worry much.
That’s great, thank you so much for your tips!
It can be hard but just slow right down, have another look at the slow jogging video I posted, it really does help with the breathing if you go that slow. But your lung capacity will improve over time.
Absolutely brilliant that you got back out there and did this! Really well done. You’ve started again, and this time you’ll do it!
I’m not running very fast anyway but I’ll try and slow down a bit more. I think that’s the thing, my lung capacity is awful being asthmatic as well.
Thank you so much, I’m determined! I’m going to sign up for a 5k event around September and raise some money for a charity as well - give myself something to aim for x
Well done getting started, slow and steady is both manageable and enjoyable.
I lift my core, shoulders straight, relax and look ahead, holding your posture really helps, which allows more air into the lungs. Subtle changes I learned early on. X
Agreed... run one is tough. Slow down as above and it will get easier. Just be proud that it was tough out there, but you were tougher and completed that run.
I ache soooo much and I’m supposed to be doing my second run tomorrow run, any advice?
Don’t sit for long at a time... maybe try a beginners yoga session, there’s a lot online, some for runners specifically. Aches are ok, that’s just the muscles grumbling because you made them work. Run nice and slow... do the post run stretches and then keep those legs loose the day after... moving is better for recovery than staying still. Put some strengthening or flexibility work in on the rest days.
That was tough!! 
That was tough W7R2 😥
That was tough.
That was tough going!!!
Man, that was tough.
