Struggling to breathe steadily - stitches ☹️

[rejstone]

Hi everyone! Really enjoying doing Couch to 5K and I’m currently about to head into week 3 but feel like my breathing is getting me down!! I am trying so hard to breath steadily but I just feel like I’m trying TOO hard sometimes and it’s making it worse!!! Just wondering if anyone has any tips? Thank you!

[SlowLoris]

Slow down a bit and you’ll be fine.

[rejstone Graduate in reply to SlowLoris]

Thank you! I have just seen a lot of posts that are similar and everyone has said this!! I think I am just overthinking it! I’m going to try listening the podcast too as I go to keep myself focused on something else other than the breathing!

[rejstone Graduate in reply to SlowLoris]

I slowed down today and felt brilliant!!! Like I wasn’t about to keel over 🤣!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing and breathing.

If you cannot speak aloud clear ungasping sentences as you run, then you are going too fast.

Enjoy your journey.

[rejstone Graduate in reply to IannodaTruffe]

Thanks for your advice! Reading the guide definitely helped me today! Feeling like I actually enjoyed my run today!

[damienair Graduate]

Excellent advice already above. Also remember that as you learn to run, so too does your heart, your legs and your lungs. As you become fitter and healthier so too will your heart, legs and lungs. Just breath, run at a nice comfortable pace and everything will pop into place. The plan works. Enjoy the journey.

Damien

[rejstone Graduate in reply to damienair]

Hi! Just to let you know I did this today for my week 3, Run 1 and it was the first time I rated my feelings about my run with a 😊! I felt controlled and paced and not like I was about to collapse! Thank you for your help!

[damienair Graduate in reply to rejstone]

Excellent. Delighted to hear it. Enjoy your next few runs.

Damien

[Hidden]

I spent most of the programme gasping for breath without any of the calm in-through-the-nose-out-through-the-mouth serenity suggested by the app. It's only since I graduated that my breathing has noticeably improved. Decades of abuse haven't helped me but I'm living proof that you can get healthy in your senior years. All the best for the rest of the programme.

[rejstone Graduate in reply to Hidden]

Thank you!!! Well done for graduating!! I think maybe we all have to breathe how feel comfortable don’t we as the breathing she suggests just hasn’t been working for me at all, like you said! Well done for getting through hard times and coming out stronger!

I feel like I can’t imagine myself being able to run 5K but maybe I need to change my mindset!

[damienair Graduate in reply to rejstone]

You can do it. I thought I’d never run 5K in 30 mins, but I did it, I ran 5k also in under 29, 28, 27 and 26 minutes. I also ran 10K in under an hour in a few 10K road races. I struggled on the C25K plan, I struggled for months after I graduated and I really used to struggle with my breathing. The more you run the better you get. You’ll achieve more than you can imagine.

Damien

[charlmac Graduate]

Hi there! I'm on wk 3, just done my second run this evening. I'm the same as you - breathing was my biggest challenge. Do you listen to music when you run? If so I'd recommend Spotify - they have playlists that are designed at different beats per minute. I'm SUPER SLOW, but the 155 bpm is the perfect pace for me. I can time my foot-fall, and breathing all more or less in a synchronised way. I'm a bit OCD, if I'm listening to music is HAS to be in time with my foot steps. If I can get that right, then my breathing falls in line too. Hope that makes sense!!!! Good luck!!