Week 9 run 1 fail - stopped after 20 mins

[Coops31]

Today was Day 1 of week 9 of Couch to 5k.

Last week instead of 28 mins x 3 I did 2 30 min runs and 1 28 min run so thought today would be a doddle. I had to stop after 20 mins. Couldn’t catch my breath. Had to sit down and thought I was going to pass out. Just don’t know where I went wrong and feeling quite devastated as this is the first run I’ve had to stop.

I was a bit unhealthy last week, eating a bit more than usual and drinking a bit more than previous weeks. Could this be it? I don’t know but I’m gutted and don’t know whether to try again in a few hours or leave until tomorrow. I can’t believe I only lasted 20 mins after doing so well.

Update, next day: I don’t know what’s wrong with me. Commented the run but where as last week I was jogging 5.2-5.4 mph today I finished at 4.7 so a massive drop. Tried to compensate for yesterday by completing the 5k, took just under 40 mins though. I hadn’t run since I was a teenager since starting this programme though and am about 2 stone overweight at 38 years old

[John_W Graduate Ambassador]

What made you stop? These things are invariably mental ... What physically were you feeling at the point you stopped? Out of breath?

[Coops31 in reply to John_W]

I felt like I was over breathing and couldn’t get deep enough breaths. Physically I didn’t feel tired. Legs felt fine. No aches or pains, just the breathing. Stopped at 20 mins. Had to sit down. Panicked for a bit then felt ok to walk again so just slinked home with my tail between my legs

[John_W Graduate Ambassador in reply to Coops31]

>>> S L O W***D O W N <<<

OK, so your new fitness has led you to speed up , which is normal. On this run, you've set off too fast. You're right to pay attention to your breathing - it's your best guide as to how hard you're working. Continue to pay attention to it.

If you couldn't get enough air in and struggling to breath, very simply you were going waaaayyyy toooo fast.

Instead of 'running', think 'JOG' instead and dial back the pace to something that feels like no effort at all, so that your breathing allows to talk quite comfortable - a 'conversational' or 'chatty' pace. It's a pace that means that when you finish, you feel like you could carry on if you had to.

It's simply not necessary to finish feeling like you've had a hard workout - absolutely not.

[Mobiliseandmove]

Hey Coops31 , there are lots of things that could affect your running on any given day.

Here are a few ideas:

1. Recovery - have you been recovering well? Are you well-rested? Are you staying hydrated? Have you been allowing for rest days?

2. Stress - exercise is a physical stress. An accumulation of mental, emotional and physical stress can lead to fatigue and burnout, impacting our performance.

3. Pacing - you mentioned about feeling out of breath. I'd maybe suggest going slower than usual, breathing through the nose, and really settling into a comfortable rhythm. If you're forced to mouth breathe and mouth breathe deeply, you're probably demanding too much of your body at that pace.

Take care of yourself, let us know how your next run goes!

Adam

[John_W Graduate Ambassador in reply to Mobiliseandmove]

All good advice apart from the nose thing - not necessary in my opinion.

[Coops31 in reply to Mobiliseandmove]

Thanks Adam, will do. Will try again tomorrow and make sure I really pace myself

[Instructor57 Graduate in reply to Mobiliseandmove]

i find breathing through nose AND mouth the most comfortable and natural

[Coops31 in reply to Mobiliseandmove]

Hey Adam, managed to complete the full 30 mins (ran for 40 in the end to get just past 5k) but went really slowly. A lot slower than the previous 8 weeks when I was averaging an already slow 5.2-5.4 mph. Today’s averaged at 4.7mph. Do think it may be psychological though.

[Hberryh]

Congratulations on getting that far!! I am really struggling on W4, think I will be here for a while, I will therefore leave the running technicalities to others.

But what I will say, is yes, you stopped, but you did get your butt out the door in the first place, you could have stayed firmly at home. If you get it right first time all the time then you aren't learning anything.

As for repeating it, I would rest, get your energy back and go out again on your normal run day. Listen to all the great advice you will get on here and try to take it on board next time.

Best of luck - you've got this

[Coops31 in reply to Hberryh]

Thanks ever so much for that. You’re right. I’ll dust myself down and try again tomorrow at a slower pace.

Well done on getting to week 4. Those 1st 5 weeks were a killer for me!