Warmups.

[sdu60]

Why is it that I find the first 3 minutes running so hard and uncomfortable? After that it seems to get progressively easier. The 5 minute walk warmup does not seem to do any good. Should I do some more strenuous exercises to get the heart rate up before starting?

[SandraY1 Graduate]

I was told when I first started C25K if you are struggling to get going than do a 10 minute warmup walk. So set your timer ⏱ for 5 minutes. Then start the app, so you should be ready for your run nice and warmed up. I have used that method all the way up to W7 R2 which has helped me a lot.

[pawsnclaws]

I’m exactly the same and find the first run a lot harder than the last ... think I’m going to do a longer warm up walk too

[Emcg51]

I really push hard in my warm up walk and make my first run super slow until it ‘kicks in’ 👍🏻

[Speedy60 Graduate]

It's very common to find the first 10 minutes difficult (it even has a name - the toxic ten). If you're just struggling for three minutes, you're doing well!

It happens because it takes a while for your heart and lungs to meet the new oxygen demands of your muscles. Once that gets sorted, your body tends to sort itself out at a new balance. It does become easier as you get fitter, but in my experience it doesn't go away.

The best ways to mitigate the effects are 1. To warm up well by making sure your walk is as brisk as possible, getting your heart rate up as you suggest. 2. To run very slowly and breath deeply at the beginning of your run. Lots of people are so keen to get started that they shoot off and then can't keep the pace up as their muscles struggle for oxygen.

Other than that - welcome to being a runner. 😊

Good luck 👍

[IannodaTruffe Mentor]

It is because of oxygen deficit and is known as the Toxic Ten amongst runners.

It is explained here healthunlocked.com/couchto5...

A longer more strenuous warm up will diminish the impact.