Just back from work 5 run 2....First 8 mins were okay. 2nd not so great. My biggest issue at the moment is controlling my breathing and getting into a rhythm.
I am defo a mouth breather. I try to breath through the nose but this sends my body into a spin and I go into panic breathing mode.
Please help..... I did manage to finish so super happy with that. Would like to get the breathing right before the 20 minute run I have coming up next
You're doing great!
It's all about relaxing and slowing down. If the first 8 minutes were okay, it means you can do it at a comfortable pace. I think you might actually find this 20 minute run easier, because you're not stopping and starting anymore, you'll get into a rhythm. Try not to panic, if it's getting difficult and you feel like you're struggling with your breathing... slow down. Good luck and enjoy it.
Thank you.
I consciously did slow down for the second run, think that's the only way I finished.
That's good. So when you say you consciously slowed down, that's the pace you want to be running for this 20 minute run. Don't set off fast, consciously, set off slow.
Also, something that no one's mentioned yet.. Your posture. Make sure you're running tall, chest out, like a a rope is pulling your chest towards the sky. You'll be AMAZED how your posture can change when you get tired. People look at the floor, they lean too far forward.
So start off slow, and if you start to struggle go slower, then check your posture, make sure you're looking straight ahead, running tall, with your chest out.. getting as much air into those lungs as possible. You can do it!
Thank you Clubberlang, I'll defo check out my posture on Sunday. Think I may be leaning forward.
Never thought I would get this far so happy with progress..... Have only ever been a keen walker before and was convinced I'd never be able to jog, but here I am! 😊
It's awesome! You should be happy! And you being happy makes me very happy. That's what's all about!
Just enjoy it! Let us know how it goes... Happy running!
It was brilliant. Didn't stress over my breathing and everytime I struggled I checked my posture, slowed down and got back into a rhythm. Week 5 complete.... On wards I go!
Whoo-hoo! Congratulations 🎇🎆🎉✨
I reckon breathe however it works for you! I tried doing the nose breathing thing that is suggested on the app but I couldn’t work it. I think once my fitness improved breathing became more natural and relaxed. At first it was like when you first drive, you can’t do pedals gears and steering at the same time! My buddy and mentor who’s an Ultra marathoner mouth breathes and it works for her!! Good luck, in and out, in and out.. that works 👍🏻
That's exactly it, and the more I tried to think about it the worse the breathing got!
There is advice in the guide to the plan about breathing healthunlocked.com/couchto5... but basically you need to slow down to a pace at which you can speak clear ungasping sentences. If you cannot, you are going too fast, will not get enough oxygen and will soon tire.
Be kind to yourself and slow down.
Great stuff. Today you ran 8 minutes... brisk walked 5... then ran again for 8... 21 minutes of cardio! Next you have only 20... your body has done that today... it’s a mental challenge now.
There’s a phenomenon called the toxic 10, which makes the first few minutes the hardest part of a long run... the best way through that is to set off deliberately slower than usual. You may notice at some point that you speed up a little with no extra effort... that’s the end of the toxic 10 and at that point breathing should feel a little easier, and you can ease up to your usual happy pace... it could be before or after the bell. You can do it! Come and tell us all about it.
I'll let you all know how Sundays 20 goes. I'm quite looking forward to it!
You may be going faster than you think and that's why your breathing is off. Just takes a bit of practice . 😊😊
How to catch your breath!?
Breath easy?
Can't believe I ran for 30 minutes!!
A breath of air
