I’m a beginner to this and started trying week 1 with a local group. They are much too fast for me and I only managed 3 runs the first time I tried. However I’ve persevered but still can’t manage week 1 without having to stop after some of the runs. I am not giving up but I’m not moving to week 2 until I can complete week 1 comfortably without stopping. I haven’t run for over 40 years and have consulted my GP who thinks I have COPD and I’ve test scheduled in March. I have noticed that I feel better after running (very slow jogging) so that’s a positive, and I’ve managed 3 runs each week. The biggest problem is with the running group, when I’m with them I can’t manage more than 2 or 3 mins of running before being really short of breath and giving up. I’m baffled why I can’t do as well with a “helper” as I do on my own.
It could be that it’s very hilly there or that it’s too fast. What do people think?
Written by
Derbyshire_bred
To view profiles and participate in discussions please or .
Sounds like you are trying to keep up with the group and running too fast. If I were you, I would run solo instead. Unless you feel like you really need the support / accountability of running with others? Hills are hard work but help so much with building up your stamina. They will be worth it in the end. Next time you run, slow right down, it doesn't matter if you are running slower than you could walk! It's the running action that matters. See if you can complete the Week One runs at your slow pace and if you have to run uphill, slow down even more! I used to hate uphill running and would sometimes just turn round and run downhill instead if I felt like giving up! 😂 You could also try planning a flat route somewhere, even if you have to drive there. Is there a local lake or river near you? Or a flattish park?
It’s difficult to know for sure, but the fact you can do it on your own, and not with the group suggests that the pace is to fast imo. We all have different capabilities, and need to build stamina at our own rate. Is it not possible to do it by yourself? Have a look at the How to post, which offers a lot of advice and information for people of all levels.
When I started this I had not run since being a child (I’m 59) and took the whole plan very slowly, so basically I’m saying if I can do it anyone can 😁
Well done for persevering! If you have got COPD that's bound to make it harder for you than it is for the rest of your running group. I personally hate the thought of running with others - too much pressure to try to keep up with them! You need to be able to set your own pace when you're starting.
The advice on this forum is always slow down, then slow down some more, and then, if necessary, go even slower. Lots of us have taken far more than 9 weeks to complete this programme, so don't worry if you can't complete all 8 minutes, just aim to do a little bit more each time if you can. And if you can't, well, you're already feeling the benefits, so you're winning already 😊
Keep posting to let us know how you're getting on 🏃♂️
Thanks for the advice. I also think that it’s too fast, but I’m going to give it one more try (Tuesday 6pm) and if I still struggle I’ll not continue with the group. The c25k app says during the 5min warm up walk you should be able to hold a conversation. When I’m with the group (or one of them stays with me) I am too short of breath to speak. So too fast for sure. They’re all experienced fit runners and run more than5km several times a week. It’s great that they’re encouraging couch potato’s but my first week, one person in the group had ran the London Marathon in 2018 but had not ran since. Not quite a couch potato really. One person who is a run leader keeps telling me off for not breathing the right way! It’s a bit upsetting.
I couldn’t even follow the podcast trainer advice on breathing , best advice, do what works for you. You find your own rhythm later on in the course...it just kinda happens
Do your own thing at your own speed, slow and then slower still. I found a flat route as I was struggling with the hills around my house and I’ve come on loads.
I started at the beginning with a running group and lasted 2 sessions, it just didn’t suit me. Everyone was lovely and supportive and there was no pressure, but I constantly found myself going too fast and couldn’t complete the session which then made me feel yuck. So I cracked on by myself and it seemed to suit me. Try what works best for you. I’ve decided I’m not the most sociable runner, like my own pace and head space. I’ve done a few parkruns and they are great but I get a bit anxious particularly at the start. You’ll find what works for you I’m sure. Don’t compare, experiment a bit and you’ll crack it. You’re already lapping everyone on their couch... good luck 😊
Your jogging pace will not be the same as anyone else, necessarily, so you are better off on your own.
The pace that you need to move at is one at which you can speak full, ungasping sentences as you run. That will be a sustainable pace, making the whole thing achievable and much more enjoyable.........unless you are a masochist.
“They’re all experienced fit runners and run more than5km several times a week”
No wonder it is too fast! 😉
For now, why don’t you run solo & post on this forum for support? We will cheer you on all the way. 😄 You can always rejoin a group later. Don’t worry at all about pace, slow right down so your breathing can sort itself out. When I was a newbie, it was an absolute revelation to be told that you can run at walking pace – but doing the running motion. It had never occurred to me that running that slowly was possible! You will naturally speed up as you become fitter.
Well done for brilliant perseverance.😄 I suspect if you do W1 very gently at your own pace, that you will discover you’re ready for W2 sooner than you think. 😄
I did agree to give the group one more try this week, but if it goes the same way as before I’ll stick to my way with the app 😁and post my progress here.
That’s great- you are already seeing progress when you can go gently at your own pace. 😄 We all need to run as we can, not as we can’t!! You don’t have to be fast to reap all the benefits. 😄
You have to run your own pace as others have said, if you have mild COPD you will be able to run gently and slowly oh so slowly and still build fitness
Good luck and good luck with your test I have one of those coming up too
You are doing an amazing job. Please don’t allow running in the group to dishearten yourself. Follow the app or podcast and come on here for all the support you need x
You'd he better doing it on your own. You have to go your own pace. Then you're more likely to succeed. This is the down side to doing c25k in a group - people feel they have to go a certain pace.
Yes it’s a shame that the whole group thing doesn’t seem to be much help for me. Like I’ve said to others I won’t be put off and I’m determined to keep going as long as it takes. Thank you 😊
I don't know how you feel about music. If you have access to it, download some really slow tunes. My slow playlist starts with Dire Straits Romeo and Juliet. I'm not going to win any races with that, but it slows me down and helps me relax. You might need to experiment with tempo.
Also, for what it's worth, I wouldn't wait until I was comfortable doing a run before I moved on, just that I could complete everything Laura told me to do. Totally up to you though, it's your journey.
Thanks for your reply. I’m using the podcast versions of c25k which has music on it. It seems fine for me. Well I haven’t managed to complete any of week 1 runs without having to stop yet, not on the jogging phase though. I have to stop after the jogging for maybe 30 secs or more to get my breath back before I can do the 90 sec walks. So that’s why I said I won’t move on yet until I can do it all without stopping. Five weeks ago I couldn’t do more than 3 mins of jogging, but now I can do 8. So slowly getting there.
There is great advice above, I don't have much to add except the "slow down" bit is what got me through the early weeks, I would honestly go somewhere flat and try on your own with no pressure to follow anyone else. Did I mention slow down? We are all conditioned to take off at Olympic speed and it's really not necessary, the early weeks are about building stamina to keep moving more than anything else and the brisk walk part is also very important but none so much as keeping moving whatever your pace.
You are doing amazing and you are persevering where many would have given up so well done and keep posting with your progress, we are all here to help and support you.
Obviously I agree with the others because they’re wonderful! But also, fair play for sticking with week 1 for so long and having patience with yourself. I know I could use a little lesson in patience with myself! So well done for that alone 😊
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
We are all conditioned to take off at Olympic speed and it's really not necessary, the early weeks are about building stamina to keep moving more than anything else and the brisk walk part is also very important but none so much as keeping moving whatever your pace.
Week 5 Run 1: Choo Choooooo 
Week 5 Run 1
Week 1 done ✅ and I can still breathe! 
Week 5, Run 1 - and we're off!
Week 9 run 1 fail - stopped after 20 mins
