Hi everyone! I did W5:R1 today. It was terrible! I managed to get through it, but felt like my legs were like lead. A few factors were involved I think.
1. We’ve been in Alton Towers on holiday from Monday to Thursday so lots of miles covered.
2. My 3 day sleep target is 77%, which is shocking for me. Walls were paper thin in hotel!
3. I probably didn’t drink my usual 3 litres yesterday due to travelling.
4. It was hot at even 6am.
5. I found it hard to get back out after a 6 day break.
Anyway as I was literally plodding after having a great first 4 weeks on C25k feeling somewhat deflated Jo decided to throw in that I should be breathing in through the mouth and out through the nose. I’ve not been doing that.... and when I tried I went light headed! My calves didn’t hurt as much, but I wonder if I was just concentrating on breathing, so it took my mind off
it.
My question is do you all breathe in through your nose and out through your mouth? Does it come naturally or is it something that needs work?!
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Magicfairy11
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Thank you! Ah I didn’t realise that was a direct symptom of dehydration. I even knew I wasn’t drinking enough. I’ll work on that before Sunday’s run!
I breathe in and out fully through my mouth I think when running. It made me feel peculiar when I tried Jo’s way. I’ll try again maybe just for a few minutes each time.
I’m a mouth breather so I couldn’t really manage the breathing suggested and just ignored it. My breathing got easier on week 5 just when Laura suggested it might and I don’t think about it now. Initially I found it very hard to get my breath back and thought it might hold me back but I think it just sorts itself out as you get fitter. It might be a useful distraction for me to give it another go. Distractions help!
There is advice on breathing in the guide to the plan........ ... do what comes naturally.
Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.
I think your post is good evidence in support of my theory that everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.
Hydration is something I’m always banging on about. I always plan to drink 3 litres every day. Subsequently it makes me need the loo constantly 😆 and family are fed up of me not being able to do a 2 hr journey without a wee stop, so I purposely didn’t yesterday. Wrong plan! I’ll definitely spend the next couple of days ramping it up again. Thank you
Agree with all on here but will add my well done to you for persevering for the run with all that discomfort and exercise done this week with the holiday x
You seem to have figured all the reasons out for yourself. 😁
Hydration is key to avoiding heavy legs. I knew I didn't drink enough yesterday and sure enough my legs and feet were like lead on my run this morning.😢🤪
Ignore the advice about breathing in the podcasts. If you have found something that works for you then just stick with it.
As Instructor 57 says - you have been breathing all your life just fine up until now 🤣.
I didn’t realise that hydration would affect the legs so much to be honest.
I will stop over thinking the breathing and maybe just practise a little bit until I have to give up 🤣
Oh dear I was just posting that my W5R1 was the best run so far. Possibly it was my new bra and a sunny morning. I drink a half litre before I go out and about the same during the run. That works for me. As for breathing as others have pointed out from the first slap on your bottom you've managed to breathe fine. Stick with what feels good for you.
Hopefully more sleep and more water will make W5R2 a smiling run.
More oxygen getting to the muscles will prevent the build up of lactic acid, so more breath will help, so it probably wasn't just the concentrating on the breathing that helped the calves, just try to make it feel relaxed.
I have yet to do week 5 and be told in through the mouth and out through the nose, a bit like swimming i suppose, but with swimming its more obvious why. I have been going in through my nose out through my nose, but thats due to learning meditation.
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Breathing in through the nose and out through the mouth.......................
Breathing
Keep breathing....
Breathing rhythm
