Week 2 run 2 - finding it hard

[Ladystar]

The run was tough last night and think I’ve pulled something. Any advice on breathing techniques I’m all over the place thanks

[Sadie-runs Graduate]

It is hard at first - but you are doing it! As for breathing, well, I just breathe naturally. There are techniques out there, but nothing worked for me other than just, well, breathing! Maybe slow down a bit? As much as you can - there’s absolutely no benefit at all to running fast during C25K.

I have a theory though on this breathing malarkey. I struggled horrendously with my breathing at first, but in time, as I got fitter it got easier to breathe. But also, I think that if you haven’t exercised much in the past (as I hadn’t) it can feel a bit awful and scary to be panting for breath! As long as you are not feeling unwell with it, or struggling to catch a breath, a bit of panting is fine! I still struggle a bit 2.5 years later when I am going for speed (or at Parkrun) but it no longer freaks me out like it used to. 😊

As for pulling something - ice can help (a bag of peas is great) - but perhaps take some extra rest days to allow it to heal. Don’t run until the pain has gone I’d say, and see a GP if it doesn’t subside after a few days. Good luck!

[Ladystar in reply to Sadie-runs]

Thank you I feel better now you’ve said that about breathing. Think I will just go a bit slower 😊

[Speedy60 Graduate]

Don't run if you are in pain. By all means take painkillers, but not to enable you to run. Take an extra rest until it improves.

I also have no magic breathing techniques, except to say don't sink into your hips and crush your lungs. Run up tall, as if you're being pulled up by your ears. Keep your shoulders wide and your chest slightly forward. And try not to tense up. And slow down, however slowly you are running now, I bet you can run slower. Check out Japanese slow running on YouTube.

Good luck

[Ladystar in reply to Speedy60]

Thank you I will check that out. 😊

[Alast]

Although everyone so far has said it, I'll repeat the slow down & then slow down some more advice, it really does seem to be key to C25K. I too struggle with my breathing, not helped by Laura (bless her, I couldn't so it without her) advising me to breath in time to my left foot hitting the floor, her suggestions didn't work for me! Others have said that as long as you're breathing relatively easily, and could carry out a conversation (I run on my own & refuse to talk to myself, I know I talk rubbish), you're doing fine. The breathing style is yet something else that will slowly come with time & experience. When I first tried (and was clearly going to fail) Laura's suggestion it reminded me of donkeys years ago when I first tried swimming with a snorkel & a face mask over my nose. I couldn't relax and was breathing really quickly, so much so that after three or four breaths, I was gasping for air, ripping my mask off! Once I realised that I wasn't going to suffocate, and breathed more naturally I was OK. It's a similar thing when I'm running now. So, don't stress about the breathing technique, try and keep a space between your ears and your shoulders (it sounds strange, but advice I read on here and it's really descriptive when you try it), and you should be fine. Please let us know how it goes for you.

[Ladystar in reply to Alast]

Thank you. Think I need to stress less about it. It’s strange what goes through your mind when you run 🏃‍♀️

[Botwocker]

Do the c25k trainers not all day the same thing? I'm listening to Micheal and he said to breath in with 4 footfalls and then out for 4 footfalls, I've never run and I'm overweight and this advice was brill, it helps u control Ur breathing and I've not been gasping for air. Also I'm not fast I had to slow right down cos if my shins!!! So that probably most definitely helps in not gasping! Lol good luck finding your rhythm

[Ladystar in reply to Botwocker]

My shins hurt too so I think I need to slow down. Think I’m focusing on what others are doing and trying the keep up.