41 - 6ft 2" - 21st 9lb - W4 R3

[Sedge]

Another tough run today, I completed all the runs this week, but I'm a little concerned about my breathing. There is no way I can hold a conversation whilst running, and if I go any slower, I'll be going backwards! I'm hopeful that this will improve in time, so will keep going! As always, I'll be adding another days rest in between weeks, so next run will be Thursday AM.

I've lost 1 stone 5lb so far, but have been counting calories on MFP. My aim is to be in the 20st Xlb bracket by my birthday in early August. The lighter I get, the easier it will become.

See you at the finish line.

[Kiwipie Graduate]

Hello Sedge, a lot of people will give you this advice, slow down and if your breathing still isn't under control slow down again. The pace that you run at is your own pace, get that right and everything will fall I to place. You aren't going backwards, look at how much you've achieved already!

There's a great video on YouTube called Japenese slow running, it uses the running motion at a walking speed.

If you have a running watch you can monitor your heart rate zones, HR2 & HR3 are the fat burning zones, so you don't need to push as hard as you think to see positive results.

Its been very hot lately, running earlier in the morning would make it more comfortable and hydration is really important too. 😊

[Sedge Graduate in reply to Kiwipie]

Thanks Kiwi,

I have seen that video, and try to follow it as I did tend to heel strike. You are right in terms of my HR, I am in the high 140s, so will try again to slow down even further... on average I’m at 8.55 per KM, that includes the warm up/cool down...

[Kiwipie Graduate in reply to Sedge]

That's quite a fast pace if you're including warm up and cool down in your pace times.

A few weeks ago I went out for a run with a friend as she was struggling with her breathing and couldn't get past week 5. We practised slow jogging together, our average pace was 9.54 and that didn't include warm up/down. Our slowest K was 10.58 and we were still running! She's just completed W7 R3.

Running slowly really is the answer. 😊

[Fifitrixiebell73 Graduate]

Well done on the run and the weight loss!

[JulieHills Graduate]

Two words - slow down!

And a few more words... slowing down revolutionised my experience! Don’t compare times or distance just keep moving at your pace. There are moments when you think it has all gone pear shaped but the next run will be better! You will be amazed at your progress!

[IannodaTruffe Mentor]

If you cannot breathe fully and deeply as you run, then you cannot provide your muscles with adequate oxygen and so you will tire more quickly, be more prone to aches and even possibly to injuries.

The fast pace at which you can hold a conversation equates approximately to 75% of max hr and is the one at which elite athletes spend up to 80% of their running time, building stamina and endurance...........forget about the numbers, just make sure you can speak.