Help please

[LuckyKat123]

W3 didn’t go very well so decided to repeat it. Out of the 6 runs I’ve done, I’ve only managed the 3 minute run three times and not on the same run. My legs are ok, it’s my breathing that’s the problem. I start to struggle and then that’s all I can focus on and I start to panic and stop. Any tips to get my breathing under control?

[PurpleCat87 Graduate]

Maybe try slowing down a bit when you are struggling to catch your breath. I find taking in a few really deep breaths helps, in through your nose and out through your mouth. Perhaps do some deep breathing before you set off and see if that makes a difference?

[LuckyKat123 Graduate in reply to PurpleCat87]

Thanks PurpleCat, I’ll give the deep breathing beforehand a go and see if that helps. Determined to make this work! This forum is full of such lovely people 😊 Don’t think I would have even got this far without you all x

[Hidden]

Try slowly breathing hard through your nose so it feels like your inflating s balloon in your stomach, then slowly breath out through your mouth! I find this is working for me! Good luck!

[LuckyKat123 Graduate in reply to Hidden]

Thanks to you too Cyclone. I’ll try the balloon idea too. I suppose it’s just finding the thing that works for me. Onwards and upwards! Hope it’s going well for you x

[Hidden in reply to LuckyKat123]

Thank you! I’m really enjoying it, so far! Got my first of four x 25 minute runs, starting tomorrow! I’m looking forward to the challenge!.....I think? Good look with your next run! You’ll find your way with your breathing!

[Hidden]

Hi, sorry to read you are stuck at week 3.

It sounds like you could be running too quickly if your breathing is affecting you to the point that you are struggling. You should be able to maintain an easy conversational pace with your breathing during your run sections. If not, then you are going too fast.

The first thing you need to do is to slow your pace right down - it doesn't matter if your "run" is slower than your "walk", just as long as you have a running action going. Once you have worked out your slow pace then you can turn your attention to your breathing. As you reduce your pace your breathing should come more naturally and happen without you needing to over-think it, avoiding the panic which inevitably makes everything worse.

Take your time to get this right and you should notice a big difference. Good luck.

[LuckyKat123 Graduate in reply to Hidden]

Thanks Delly-dot, I thought I was going super slow but I’ll try slowing down more, see if that helps. I shall embrace my inner snail too 🐌👍🏻

[IannodaTruffe Mentor]

If you read the guide to the plan then you will find advice on breathing .

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

[LuckyKat123 Graduate in reply to IannodaTruffe]

Thanks Ian, I will re-read the guide and I will slow down more!

[Elfe5 Graduate]

Hi there, I agree with everyone who says slow down! 😄

Look at the Japanese slow running clips on YouTube- lots of us have found them really helpful to get the feel of just how slow “slow” can be - I always use that for the first 15 mins of a run- it gets me warmed up really well.

The best piece of advice I had in the early weeks was not to think about breathing- it will sort itself out when you are slow enough. - But as an alternative to other comments- I breathe through my mouth in & out - I can’t get enough oxygen fast enough through my nose!😂

[LuckyKat123 Graduate in reply to Elfe5]

Hi Elfe, “first 15 mins” ha ha a distant dream for me but well done you 💪🏻 I’ll try everything suggested, there has to be something that will work for me. No way am I giving up no matter how long it takes! Good luck to you and thanks for your help 😊

[John_W Graduate]

Hi LuckyKat123 - have a look at my post and the video about Japanese Slow Jogging here:

healthunlocked.com/couchto5...

Cheers

John

[LuckyKat123 Graduate in reply to John_W]

Thanks John, I’ve already watched 2 of them but hadn’t seen the third. So useful. I do need to slow down. I think I’ll ask my 25yr old son to come out with me for moral support, obviously we’ll maintain social distancing 😁

[LuckyKat123 Graduate]

Well you were all right! 😀

I WAS running too fast and when I slowed it down today I smashed it 😁 I could have probably gone on past 3 minutes. I even managed to sing along to my music, the park was empty so I didn’t scare any young children or animals 😂

Thank you everyone for keep giving me advice and encouraging me when I have a wobble.

You’re all amazing 👏👏

[Hidden in reply to LuckyKat123]

Brilliant. Well done 👍🏼😀