1st run and breathing

[Dogwalker_1]

45+, just attempted 1st run. I managed 2 at 50 seconds 3 at 30 seconds and the rest about 10 seconds, stamina is my main problem, I struggled with my breathing a bit, a bit shallow can’t seem to do long breaths (was a short distance fast runner in my youth) always struggled with long distance! I have no breathing problems normally, no asthma. I made it home and have recovered well, any tips?

[UnfitNoMore Graduate]

Welcome. Don’t worry, run one tried to kill me 8 times! Well done getting started.

Slow it right down... your brisk walk and your run don’t need to have much or any difference in pace. I ran the first one too fast and run 2 was a lot smoother after this very same advice. This is the polar opposite of sprinting... we are building the opposite muscle fibre here through nice slow comfortable running.

Breathing may fall into line as you slow down... if not the Calm app has an exercise in “more” then “breathe” that can help... it has a hold but that can be removed once you’re used to it.

You can do this... enjoy your journey.

[Hatman Graduate]

Welcome. Most questions are answered in FAQ POSTS over on the right. Keep referring back to that page, as you progress. Enjoy your journey. The plan works. Stick to it. Enjoy yourself.

[Tasha99 Graduate]

Breathing sorts itself out once you get the others 5-8 minutes runs. Just keep going and slow down and slow down again! I could never breather either but it’ll be ok eventually 👍🏽

[Sparkey5000 Graduate in reply to Tasha99]

I was exactly the same and you’re right it did just sort itself out once I was running 5 minutes!

[backintime Graduate]

Slow down, the run is timed the distance doesn't matter. You should be able to hold a conversation.

Try breathing all the way down, use your stomach. You can practise that when you're not running even.

[Buddy34 Graduate]

Well done for getting started. It's the same for everyone just slow right down and this with help your breathing. Don't move on to the next run until you've fully completed the previous one . Have a rest day drink plenty water 7 days a week and try again . You can do this 😊

[Alexandra_merris]

Well done you. You did it!! You went out and did it. Keep trying and don’t move on from week 1 until you can do all the runs for the full time.

[MuddledGardener Graduate]

Well done! Look at Japanese slow jogging on YouTube. It will help you a lot!

[Fluffiness Graduate]

Well done for getting out and doing it - that is the hardest thing so now it is keeping going! Breathe through your nose and exhale through your mouth to optimise oxygen flow round the body! At home practise it too and make sure when you breathe in your tummy expands like a balloon, make take a bit of practise. Also try and conserve energy when you run - keep head still as possible and arms also - it really helps me so good luck!!!

[IannodaTruffe Mentor]

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 breathing.

If you cannot speak clear ungasping sentences as you run, then you are running at an unsustainable pace.

Enjoy your journey.

[Lifluf]

I agree with the other comments. If you used to run fast your instinct will be to go too fast. Start really slowly. You can speed up when you feel comfortable at a later stage if you want.