Puffed out!

[Cookacake]

I completed C25K in June and am doing consolidation runs of about 35-40 mins . I find that I get really puffed out the first part of my run, even after about 50 yards I'm breathing heavily. Then I seem to 'get into' the run and am not so puffed. Anyone else had this problem?

[SueAppleRun Graduate]

Start really slow to give your body time to get ready then speed up a bit at a time until you are at your happy pace

[Cookacake Graduate in reply to SueAppleRun]

Trouble is, I go really slow all the time, don't know if I can go any slower!

[SueAppleRun Graduate in reply to Cookacake]

Have you watched the slow japanese running video on youtube? it’s great and although it sounds silly i practised round the house to get it right, now we can both run a lot faster but only because we ran super slow at first

[Cookacake Graduate in reply to SueAppleRun]

Perhaps I'll try this - won't strava it though!!

[UnfitNoMore Graduate]

Virtually all runners suffer from the “toxic 10” where the early stage of a run (10 minutes or so) are more of a struggle... it’s normal and just your body taking some time to get all the systems running efficiently... it needs a slight oxygen deficit to happen. The “negative splits” strategy for running helps a lot... first mile/km easy and gradually quicker as you progress.

[booksie Graduate in reply to UnfitNoMore]

Thanks for that. I am definitely a candidate for toxic 10. Some suggest going slower but like Cookacake I am very slow as it is.

[Shrekswife Graduate]

Hi Cookacake,

I know exactly how you’re feeling. It happens to me on most of my outings.

Having graduated a month or so ago, I have carried on running every other day, repeating week 9 run 3, and haven’t got any faster. The most I usually run is 3k although I have run 5k twice but not in 30 minutes.

I find that once I’ve run 10-15 minutes I'm not as puffed out but then by the time I’ve run 30minutes I feel totally knackered.

Sorry I don’t know what to suggest to help but wish you luck on continuing your running journey.

[Cookacake Graduate in reply to Shrekswife]

Oh that is so good to hear. That is exactly like me. Thanks for sharing.

[booksie Graduate in reply to Shrekswife]

Suddenly very glad I came across these posts as I'm the same. Thanks for posting!

[booksie Graduate]

Yes! I still gasp for breathe in the first 5 mins and then it settles down a bit. I've come to the conclusion that despite having now done 2 consolidation runs ( 2nd this morning in the teeming rain ) I still can't get my breathing right! I know I'm likely doing something wrong but not sure what!!

[Roxdog Graduate in reply to booksie]

You're not doing anything wrong, it happens to most of us, some of the time. I nearly gave up after 1 minute recently until I reminded myself it was normal and went on to run 35 mins

[booksie Graduate in reply to Roxdog]

Thank you Roxdog. Glad to know that now!

[Lifebeginsat Graduate]

Same! I've never heard of the toxic 10, but had worked out that the first 5 minutes for me were always awful- nothing coordinates, especially my breathing, then by about 10 mins in I'm getting more comfortable, and by 15, it all comes together. I have just accepted it now. Occasionally it is easier at the start, but on the whole, I spend the first 5 minutes reminding myself that it's temporary otherwise I wouldn't carry on!

[booksie Graduate in reply to Lifebeginsat]

This has made me feel a whole lot better knowing it more or less happens to many! Like you, I start the run then hate it for the first few minutes but now I'm just going to keep going!! Isn't this just the best place to find out all this stuff??

[Lifebeginsat Graduate in reply to booksie]

I love this site. So knowledgeable and supportive. Good luck. Keep going, were with you! 👍🏃‍♀️

[Pol51 Graduate]

There’s a book called ‘your pace or mine’ by Lisa Jackson which is a great read.

She says that no matter whether you’re running 5km or a marathon the first 5 mins of any run suck!

[booksie Graduate in reply to Pol51]

👍 so glad to have found this out

[Roxdog Graduate]

A lot of the time. It's our bodies adapting our breathing and normal!

[Scoochie Graduate]

my 'toxic 10' is more like 'toxic 15' now. Like many of us , i keep telling myself it's a necessary part of running and to keep going. But it can be hard sometimes, especially when you find yourself thinking of all the reasons why you cant do it.

The excuse my brain found yesterday was that i had had a large bowl of soup 5 hours earlier!!!

[booksie Graduate in reply to Scoochie]

😆😆😆 Mine was - I didn't sleep well last night!

[zinza]

Usually I feel terrible up to 3km. After this I am all about the run.

[booksie Graduate in reply to zinza]

Sounds like we're all more or less in the same boat so good to know it's sort of "normal" John-W said the warm up is important so will try walking a bit faster before the run now

[John_W Graduate Ambassador]

The more effective your warm-up the less bad you'll feel in that first 5 or 10 mins. It's simply your body warming up like a cold car on a winter morning - once it's warmed up, the engine runs more efficiently. The body is the same.

[booksie Graduate in reply to John_W]

thanks John that's a good analogy. I do warm up for the full 5 mins as it takes exactly 5 mins from my house to the park. Might up the pace on the warm-up to see if makes any difference

[John_W Graduate Ambassador in reply to booksie]

try incorporating other elements into you walk - maybe jumping up and down for a 1 minute on the spot (like skipping). The warmer you get, the better you'll feel.

[booksie Graduate in reply to John_W]

ok will try tomorrow! Many thanks