https://healthunlocked.com/couchto5k

[Vadron]

I have just completed wk3 r3. I keep hearing on here that you are supposed to be able to hold a conversation whilst running. Well I jog mega slowly and have trouble catching a breath never mind speaking. Is this normal? I have been like this from day 1. I am very overweight and unfit.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

The guide explains why that is the recommended pace, which may be slower than you can walk. It is a measure of your fitness and you will be able to go faster as you get fitter.

Enjoy your journey.

[Enxo Graduate]

All I can say is slow down! I average around 11mins/km which is super slow! However it does get better - when I first started I also had trouble starting/maintaining a conversation until I could control my breathing. Breath deep, breath through your mouth if you have to.

[Gannet1 Graduate]

Maybe have a look at Japanese Slow Running on YouTube too. You can compare your version of slow with his! 👍😀🏃‍♀️

[SandraY1 Graduate]

Welcome