Help with digging deep for week 8

[hys123]

I’m in week 8 now and have disappointed myself when I had to stop running midway. I started again it was for a minute or so but I could not get deep enough into my lungs to breathe. On other times it has been fine. Any tips on dealing with the disappointment as well us breathing tips.

Thanks x😊

[SB1724]

Don’t be disappointed. As the support will no doubt jump in to say ‘there’s no such thing as a bad run’ ! Tap yourself on the back for getting out and doing what you did! Think how far you’ve come!

Breathing is a struggle isn’t it. I’m behind you (Wk6) but slowly getting used to in through nose out through mouth, helps with heavy legs. Two days rest seems to help me between these long ones too. Keep running.... keep smiling. 👏🏻👏🏻👏🏻🏃‍♀️🏃‍♀️🏃‍♀️

[hys123 in reply to SB1724]

Thanks for your support. It is soooo hard on these longer ones. I actually love it now and I guess thats why I was so disappointed 🙂

[IannodaTruffe Mentor]

The longer runs of the plan are both a physical and mental challenge.

On the physical side, pace yourself.

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

This is how the recommended pace for C25k is defined, as explained in the guide to the plan, which also includes advice on breathing, which is basically do what you have always done, in a natural way. If you cannot breathe you need to slow down.

I do not agree with the breathe through your nose advice, nor do the majority of running coaches.......you need to use the path of least resistance to get oxygen into your system and that is not through your nose alone.

Mentally, find a distraction, so that you are not thinking about time or running.......music, podcasts, shopping lists........anything.

Prepare well by drinking a minimum of 2.5-3 litres of fluids in the 24hrs before your run and relax. Do a good brisk warm up and enjoy your run.

[hys123 in reply to IannodaTruffe]

Thanks for this great advice. I will try the water thing ready for week 9. It is absolutely possible that I had not prepped properly for dehydration.

[IannodaTruffe Mentor in reply to hys123]

This may ram the message home about the crucial nature of hydration healthunlocked.com/couchto5...

[Hidden]

Firstly, don't feel disappointed. Walking through the door to run is a victory in itself. I'd go a little slower. There are lots of opinions on breathing so ultimately I think it's what comes naturally. Good luck and remember each run gives us something for the next.

[hys123 in reply to Hidden]

I have noticed there seems to be a bit of conflict in the breathing department. I am going to make sure I am properly hydrated.

[PP30 Graduate]

Don’t worry about it. There is no rush or timescales to complete it. Just keep trying. I have found a good warm up, gradual pace, having some water and a banana before I run helps

[hys123 in reply to PP30]

Thank you, a banana really helps. I’m on my last 2 runs this week, and this forum has helped with the final push.