Struggling to catch my breath - Week 7

[Pixiexox]

Hey,

So I’ve been really enjoying the programme and have managed to complete each run up until now. I’m really struggling with week 7, I’ve managed around 12 minutes running at a time with a short break in between and then another 12 minutes but I am feeling really out of breath. To the point I’ve got home from two runs and cried about how annoyed I am that I feel as though I’m going backwards with my runs! Sounds pathetic I know but just wondering if anyone has any tips or have experienced something similar?

Thanks

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

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

Enjoy your journey.

[Pixiexox in reply to IannodaTruffe]

Thank you! I’m going to slow the pace down on my next run and see if that’s helps

[IannodaTruffe Mentor in reply to Pixiexox]

Please read the guide.

[Pixiexox in reply to IannodaTruffe]

I have read and liked the article. Some great tips that I hadn’t thought of before which I will try out on my next runs. Made me feel more positive, thank you :).

[Hidden]

I found Week 7 the toughest of the lot but greatly upped my water intake to 2 or 3 litres a day , slow down as much as you need and you've got this.

Think on all you achieved so far and even on those tougher runs mentally ans physically you're still out there running.

[Pixiexox in reply to Hidden]

Thanks so much! I could definitely do with upping my water intake so I’ll do that from tomorrow and slow the pace down

[Issywhizz Graduate]

I feelthe same re breathing, I completed W6 R3 on Tuesday and struggled with breathing after about ten minutes. I’m reading posts where people are finding it easy and sailed through but I found it tough, which has really demotivated me. I run slowly and couldn’t physically run any slower so I’m not sure what else to do (apart from breathe in through nose out through the mouth). Im meant to have done W7 R1 today but I’ve lost the running mojo 🥴

[Peawee Graduate in reply to Issywhizz]

Don't give up now look how far you have come i'am sure there will be some good advise coming your way

[Pixiexox]

Bless you, I totally get you as I run with my sister and she seems to run with ease no breathlessness and there’s me beside her gasping for air! Someone mentioned in the comments it could be to do with water intake so I’m going to up my water and see if that helps. You’ve done amazing to get to week six though so don’t give up now, it can only get easier for us both if we stick at it :).

[Angelpoppy Graduate]

Oh no don't give up now! I agree with the tip about drinking more, it does make a huge difference. Also, though you think you can't go any slower, I bet you're running faster than you were even a couple of weeks ago, it just happens without you realising, so you probably can run a bit slower for some of the time. Also some runs are just tougher than others, for no particular reason and it's easy for them to get into your head and create a bit of a block. Just keep reminding yourself how far you've come and how great the programme is, you absolutely CAN do this, we all believe in you 😀

Ps I run with my daughters who are both miles faster than me but I just keep reminding myself that a few weeks ago I couldn't run for a minute, today I ran for 28 mins and that's all that matters 😊

[Pixiexox in reply to Angelpoppy]

Thank you, that’s so true about not being able to run for a minute! Will keep reminding myself of that :). Also going to up my water as a few people have mentioned so I’ll see how I get on.

[SandraY1 Graduate]

Welcome and well done on getting to W7 you’re amazing. You can do this, just believe in yourself. Running for longer now becomes a mental challenge as all pro athletes will tell you? Have I trained enough. Is their someone better than me? You are now officially a runner.

Do you use music or podcasts to distract yourself from running? Technique to breathing whilst a few: breathe through your nose. Breathe in for 3 counts out for 3 counts. Or breathe in 2 counts out for 3 counts.

But mainly it’s not to start to fast, just build up slowly, so that you can control your breathing, then pick up your pace a little. You have to build stamina and Endurance first we are newbies.

[Pixiexox in reply to SandraY1]

Thanks Sandra :). I use music to distract myself which seems to help. I’ll try the breathing technique and I think from other comments I’ve read I definitely need to slow my pace down.

[Suem108 Graduate]

I had the same problem and read that breathing in and out through both mouth and nose increases the amount of oxygen you get into your lungs and make sure you breathe in fully (making your tummy rise and fall). This really made a difference for me. Also getting into a steady breathing pattern. Keep trying and good luck.

[Pixiexox in reply to Suem108]

Thanks Sue, I definitely need to work on getting into a rhythm with my breathing so I’ll see if that helps

[Tap_per]

For me personally I think that finding a rhythym is the most important thing for breathing. For a while I was trying to do the suggested in through nose, out through mouth but I found that a real struggle and it made my run harder so now I just breathe in and out of my mouth. I actually find it hard to breath through both at the same time even when not running 😂