Completed week 1 run 3......its hard

[tintre]

Hi just completed wk1r3, i enjoy the feeling after and i do what im told lol. But, i cant control breathing and feel embarrassed when passing someone, i literally pant out of control. Plus not sure im running correct, if that makes sense. I just do it and hope for the best. No idea how im going to manage beyond week 2 eeek, so unfit. Anyone with any suggestions x

[Buddy34 Graduate]

To control your breathing you need to slow down its the only think that will help. When you're running try to keep your body straight and make sure your feet land under you. You should be landing on the middle of your foot not the heel or toe area. Also try landing as softly as possible and not thud thud. Don't worry it just takes lots of practice. C25k is an amazing plan and really does work you'll get lots of encouragement and support on here good luck 😊😊

[tintre in reply to Buddy34]

I think id come to a stop if i slow any further lol. Im trying not to thud but notice it more half way through. Then im thinking just carry on u will do it. My thoughts are all over trying to think how i breath how i run then when i tire, then wat others must think 😏. Ive enjoyed it just hoping it gets easier as currently cant see how id get beyind wk 2.....thankyou for your tips will try them x

[Buddy34 Graduate in reply to tintre]

Eventually you will not have to think about everything it will just happen naturally. Don't worry about others you doing something so great just for you 😊

[tintre in reply to Buddy34]

Thankyou

[Jane46a]

I’ve literally just finished the same run and was the same as you, by the time I got to the 6th run I sounded awful! 😤

But hey - at least we did it! 🏃‍♀️

[tintre in reply to Jane46a]

Haha very true, we did it so a big woop woop to us is deserved. Well done to you x

[UnfitNoMore Graduate]

Great job... welcome to the forums.

Breathing is helped by slowing (and I read your reply to Buddy) there’s 2 ways to slow down, less steps per minute and shorter strides... if you don’t think you can slow the step rate, try smaller steps and it’s a little easier.

[tintre in reply to UnfitNoMore]

Thankyou for the advice will try to shorten the stride, im sure i cant go slower lol but thats probably just me thinking not running fast enough to call a jog. Will try on next run on Tuesday x

[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 pacing and breathing amongst many other topics.

Enjoy your journey......... slowly.

[Hidden]

This was me a few weeks ago 👍🏻

I slowed right down and stopped thinking about my breathing.

I must sound like someone at the end of a naughty phone line when I run 😂.

I say ‘hello’ to everyone that I pass now. Hopefully, they’ll remember the greeting instead of the panting!

[Fatgirlslim19 Graduate]

Aww bless you! Yes... I felt exactly the same! I really struggled and would be gasping for breath at the end of each run session.

Like others have said, you do need to slow down. I didn't think I could go any slower, but then I was told my "run" speed doesn't even have to be as fast as my "walk" speed, you're still running if both feet are off the floor at the same time. The advice is the be going at a pace where you could have a conversation, so try singing along with your music. It really is a game changer, this slowing down thing. I'm not sure I would have completed the programme if I hadn't come here and been told that!

Try it and let us know how you get on x

[Lardybumneedstorun]

Hi. I've just finished the first week as well. I saw this on another thread and I think helps. I was puffing like a steam train at the end of my first run but trying to do this instead and I think it helped the next two. Week 2 starts later.... Eek

youtu.be/9L2b2khySLE(Not working as expected?)

[limberlou Graduate]

When I started C25k with my daughter she’d already run week 1, so she was 3 runs ahead of me and 30+ years younger. We set off for the first 60 second run and I panted “ is it 60 seconds yet?? “

“Nope it’s only 19, Mother!!” 😭😭. I thought I was going to die!! I was really really slow then too. But I got better, slightly faster and the breathing got easier too.

You can do it!! Trust in the programme!!!