First run in 25 years

[Riazor]

I was a sprinter when I was a teenager but have always struggled with running anything longer than a few hundred metres even when warming up for the sprints. Now, 25 years later I’ve decided to give the Couch to 5k a try as the lockdown has made me feel particularly sluggish. Have loved the first run. Had to literally find me feet in the first minute. But the second run already was better and by the last one it was flowing much better. Mind you, I was going at a very slow jog! Bring on the next one on Sunday!

[John_W Graduate Ambassador]

As an ex sprinter, get that any images of that out of your head. You need to firmly think 'JOG' not 'RUN'. Seriously, it's important. It's very easy to get injured or give up exhausted because you've gone too fast.

Your jogging should be nice an easy, feeling like almost no effort at all. And your breathing is your best indicator of that. Breathing too hard, too deep? Too fast. Slow it down - keep your pace 'conversational' or 'chatty' - a pace that you can talk at

You may not like this, it may shock you even, but this is a good reference for you:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

and this

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

hope they help

Good luck!

John

[Riazor in reply to John_W]

Thanks John_W! At least as an ex-sprinter I never do heel strikes! Running on the ball of the foot comes naturally but I’m aware that breathing will be a big challenge!

[John_W Graduate Ambassador in reply to Riazor]

there's nothing much wrong with heel striking to be honest - don't believe the hype or even what Laura says (including nose breathing!)

- breathing will be fine if you keep your pace S L O W

[Riazor in reply to John_W]

I’ve got Michael...and yeah breathing through my nose is not going to happen. Remembering to breathe at all is a good start for me!

[John_W Graduate Ambassador in reply to Riazor]

just do what comes naturally - don't force anything.

[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.

Enjoy your journey.