Before I get to the point, I want to say a huge thank you to everyone on this forum, I have not posted before, but have been reading really useful advice since starting C25K.
I have tried the program before, but never got past week 1-2 before! This time I was determined and I could say I breezed through first 3 weeks of training.
I found week 4 hard, and repeated it until I could complete all runs in full, which helped.
Then week 5 arrived.
First two runs were actually great, and although by no means easy, I have completed them at first attempts.
I have now tried run 3 three times and cannot seem to be able to run for more than 15 minutes max (by which stage I am struggling for breath and all the ‘breath in through your nose, breath out through your mouth’ goes out of the window).
I know it’s probably in my head now, but I am panicking about not being able to complete it and move forward with the plan.
This was my run this morning (I record warm up and run, but not cool down at the moment).
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Joisrunningnow
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and includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
As the guide states, forget about the breathing advice if you can't do it and just do what you have done all your life..........without thinking about it.
I have never breathed in through my nose when running and there is much published data suggesting that it is not useful advice for runners. You need to use the airways offering least possible resistance........through your mouth.
Hi! From personal experience, I've found that the trick is to pace myself to do the time, not the speed. I do indeed go slower than you (just checked 😊), and after my last 25 minute run I felt like I could have gone further and for longer. I am sure my speed will come later, once I am used to do my times regularly. Best of luck!
"....by which stage I am struggling for breath ..."
That right there, is your problem and also your solution. Understand that your breathing is your friend - it's your best guide to how much effort you're putting in, how hard your body is working. Your main aim is to run at a pace at which (1) your breathing is very comfortable so that (2) you can hold comfortably hold a conversation - it's called a "conversational pace". Also referred to as 'easy'.
Another thought: you may have an image or assumption of what running looks like. Forget it. Forget 'RUN' and instead think 'JOG'. So nice and slow, feeling very easy and relaxed. Almost no effort at all. Aim to finish feeling like you could carry on - that may be hard to believe but it *is* possible.
So... S L O W D O W N
Oh.... and forget the nose breathing thing - it's really not important and over complicates things.
Doing this on your own can be hard - you have no-one else controlling the pace for you and no reference point to know what is fast, slow etc.
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