Week 4 advice needed (general advice as the runs get tougher)

[mayattacksfat]

I've got my first run of Week 4 in a little while. Actually pretty worried about it as the run timings seem to have increased SIGNIFICANTLY from last week! Any advice? I find my breathing becomes a real struggle when running for 3 minutes straight. I'm relatively fit but am much more used to anaerobic/HIIT workouts. Running is very much a struggle for me. Thanks for the tips in advance!

[Gwyrdd Graduate]

I too struggled. I told myself to slow down and persuaded myself that the task was as much mental as physical. Breathing .. try blowing out hard as you can, then there is no need to think about breathing in - it just happens

[mayattacksfat Graduate in reply to Gwyrdd]

Hi Gwyrdd, thanks so much for the advice. I tried this on today’s run and honestly it really helped! X

[Skymoon7]

Well done for completing your run. Even I finished my 1st run of week 4, 10 minutes back and it was really hard. But somewhat I finished the run. Actually I felt so dehydrated in the middle of the run and had sips of water while walking and that helped me a bit.

[IannodaTruffe Mentor in reply to Skymoon7]

If you feel dehydrated on your run then you need to address your hydration in the 24 hours before your run. What you drink during the workout will have little or no effect on your general hydration, as pointed out in the guide to the plan healthunlocked.com/couchto5...

[Skymoon7 in reply to IannodaTruffe]

Thanks for your tips

[mayattacksfat Graduate in reply to Skymoon7]

Thanks! You too! Yeah it’s quite a feeling to complete it isn’t it.. today was the 2nd run for the week - I found it harder today, but I’m just going to accept that some days will be harder. I don’t carry a bottle with me when I run but I think having some water would’ve really helped!

[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, breathing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

If you can't breathe, slow down.

Enjoy your journey.

[mayattacksfat Graduate in reply to IannodaTruffe]

Thanks so much for this and the advice on hydrating before the run! Really useful info in this guide - really detailed - and I’m going to incorporate more of all of this. My new bible!