I’ve decided like many I guess I need to do some exercise and running has always been my nemesis even when I was younger.
I’ve only just done wk1 run 2 but on both occasions I’ve missed a run out because I’m breathing so heavily I needed a longer break.
Has anyone else got any tips and I’m already thinking I should repeat week 1 after my next run so I complete all the runs in that week before I progress to wk 2
I repeated week 1 twice as I felt exhausted after each and one I couldn't finish. After repeating it I felt ready for week 2. Breathing was the hardest, I just got puffed out before I even got warmed up. Taking it slower helped.
It’s nice to hear I’m not the only one who is thinking about or did repeat a week. I felt a bit of a failure 😀
Absolutely not a failure. Your more steps forward this week than you were last, it's progress!
There's a really inspirational story on the BBC about Gail Tennant (not sure if it's been posted on here before) but she talks about having to repeat weeks for ages - she's become a jogleader now and has her eye on marathon distance 
bbc.co.uk/sport/get-inspire...
Congratulations on starting C25K with run 1 of week 1, just take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water, that is important.
Slow down.... you may think you are already going slow but really you can slow down more so that you are not puffing and panting. Don't worry about how slow it is just go at a pace that works.. youtube Japanese jogging which is a massive favourite
Thanks, I’ll take a look at Japanese jogging 😀
Yes, do! I love it. You can get into an almost meditative place that's joyful and addictive, although you have to put up with hard-breathing speedy runners overtaking!
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.
You can do this.
Enjoy your journey.
Well done for starting. I found week one incredibly hard as was about as unfit as I could have been. I would say , maybe do week one again next week until it’s hard but not impossible.
I had to start again from week 4 due to knee problems and as annoying as that was, I think it actually helped me build stamina over a longer time because of being very unfit.
Other than the feeling it gives you, I felt one of the best things about c25k was that , as each week passed, I literally felt my stamina growing each week and although every week was a challenge, I grew with it and it really is achievable.
Don’t ever feel like a failure if you need to redo a week, just repeat a week and you’ll be stronger to take on the next one! Good luck! X
Wow! You got out there and got started. You have to realise that you've already taken the hardest step by doing so, so well done. You will get sick of hearing this but take it slowly🐌, it's not a race. You can repeat any of the weeks until you feel comfortable and then move on. Good luck with your journey, It really is worth it🙂
Don't worry you are asking a lot of your body with a new exercise but you can do it. Go slow and slower again it really helps with your breathing . Also hydration is a big thing to help you in running you should be aiming for 2-3 litres per day. If you don't fully complete a run you can and should repeat it before moving on to the next one. Keep trying and keep coming back and posting there is always people here who can help. Good luck 😊😊
Well done getting started... slowing down will help as stated above. Don’t worry about it though, one of my biggest sources of inspiration on here comes from someone who repeated week 1 several times on her journey... she got there and so will you. Enjoy your journey.
Keep going but slow down. You’ll get there.
Thanks for all the messages, I think the forum will be very useful to get me through this 🙂
I was the same in the beginning. Someone on here suggested I slow down a bit and it worked 😃 I’ve just finished wk3 run3 and I’m loving it now. Keep going, it does get easier 🏃🏻♀️🏃🏻♂️ 😊
Hiya!!! Best advice I can give is to WALK! When I started I found week one and two difficult and then got shin splints and I had to stop c25k for a few weeks.
My job involves being on my feet and walking around so I didn't think I was as unfit as I was! But it didn't count as its casual slow walking. Exercise has to get your heart rate up to do you real good!
Anyways I started walking for 20 mins at a fast pace everyday and built up to 30 mins. Twice on weekends!
I went back to c25k after a few weeks and jumped in on week 3 and WOW what a difference! I even found it easy!!
Your muscles, body, lungs, heart, legs... They all need time to adjust and strengthen! Which the program does do as it increases your ability slowly BUT you may still find it helpful to build up a bit first!!
If you record your walks too it will give you a good idea of routes and distances as well! I used to walk 2 miles in 30 mins.
Anyways now I run 10k runs once a week and my two mid week runs 6k. So from someone who struggled with week one it is a brilliant program so please do keep at it!!
I was given some good advice when I started c25k that if you can hold a conversation albeit a little breathless then your pace is right if you are breathing too hard then your pace is too fast for you and you should slow down a little. It worked for me, pace can be worked on when you fitness increases 😃x
Week 1: pain, agony in fact, frustration, but I was determined not to give up. Then around week four my right knee went, so I had to slow myself right down, not that that was hard. Now: I love it. 5k is still very hard work but I do it and I feel grea. You don’t sound like someone who ll give up, so persevere, as you will, and the magical beast that is running mojo will become your friend. True
Great stuff getting going. I was hard on myself I repeated a run until I could do it to programme. I didn’t beat myself up as any movement is great but just recognised I wasn’t ready to move on. I’ve just completed the programme and even at that stage I ended up doing 4 runs to get through week 9 “successfully” by my criteria. Especially at the beginning don’t rush into the next run or you will continue to find it too hard and give up and that’s the last thing you want to happen when you’re done the hard bit and made start. Good luck and I’m looking forward to hearing how you get on.
I had to repeat lots of runs in weeks 1 - 4, even when I got the hang of running slowly. It helps to try and find a rhythm with your breathing so you’re not panting irregularly.
I was the same so repeated week 1 before moving on. Everyone will say slow down and it's true, people walk faster than I jog, so what, I am now jogging for 25 mins ...so just take your time and you will improve 🙂
Well down for taking this step. I think, like everyone says, slow - really slow. When I started I think my run pace was possibly slower than my walk (I’m a fast walker and remain a slow runner). Repeat week 1, remember you are making progress every time you step one foot in front of the other - you’ve got it!
I decided to repeat each week until I had completed it, without missing any sections, at least twice. So I started in Jan and I have reached week 2. You'll know with each week whether you are ready to move on or not.
The important thing is that you don't give up!
Week two has some tips on breathing, something about in time with your left foot hitting the ground breathe in for 4 steps and the same for breathing out. It actually gives you something else to concentrate on so give that a try.
Keep up the good work.
You’ve done the hardest bit. Putting on your shoes and leaving the house. My mantra became “slow down. Slow down some more.” Particularly useful when the gremlin brain started telling me I needed to stop. I would replace it with “just slow down and see how you go” and that got me through time and time again. There’s no competition here, you will do it at your own pace - each individual run and the overall C25K. But don’t let the gremlins win, when you’re already out of the door with your shoes on . Enjoy the journey.
I'll echo the "slow down" advice that everyone else has mentioned. The being able to talk is a useful gauge, even if, like me, all you are actually saying is "Slow down! Go slower!" over and over. I dread to think what anyone who encountered me on those first runs must have thought.
Well done! I was like you too in fact the breathing was the last thing for me to sort out - the idea of 'conversational pace' was laughable! My legs were fine
I listened to my body and took it at my own pace, I follow the plan but if I felt like I was going to throw-up I'd slow to a crawl or stop running 
I also repeated runs I felt I needed too before moving on.
Are you running somewhere hilly? I found at first I needed to adjust my run/walk bits a little to accommodate hills.
Along with the great stuff on go really slowly and make sure you’ve drunk enough the day before, try either a vicks/olbas oil inhaler or a little vicks near your nostrils to keep your nose passages clear - breathing really is easier when you can use all available channels ... that was and continues to be my main issue as my nose blocks really quickly the runs (faster than me)!!
Congratulations on taking your first steps. You can repeat each run until you feel comfortable, but the main thing is to go slowly enough to still be able to hold a conversation. If you can’t, slow down! I know it will probably feel as though you could walk faster, but over time, it will work out I promise. I was just like you 18 months ago and now I can run for almost 2 hours without stopping and without getting totally out of breath. If I can do it, so can you. Good luck!
Well done for getting out there. I like you suffered & struggled with week 1- but the encouragement you will get from this group will really help you out!! I did week 1 ( all 3 runs) three times! And have just done all three runs of week 2 twice! Just go your own pace & you will make it. I’m a fast walker/ slow jigger but have found my style & enjoying the challenge. Go slow is my advice. Good luck x
Hi, I have just completed my 2nd run in Week 1 and during the few failed attempts I have had previously to crack my desire to run I have always struggled with my breathing. For me I find it best to keeping the running to a high jog to avoid over exerting yourself when you are really just getting started and then breath gently and drink water during the brisk walking breaks.
I keep telling myself it will get easier the more I get into it and remember not to forget that it's great that you have started
Good luck with your next run
The breathing can be tricky. Just keep going. Repeat weeks if necessary. I am on week 6 and still find it can feel hard, it’s worth it though. As you say you feel great after the run.
Well done for starting
W1R3 / week 1 - completed
Week 1 Complete ! GOBSMACKED
Week 1 completed - Just!!
Week 1, session 1.
First Post: Week 1 - Complete
