So I have just completed W2 R2 and I was wondering if anyone has to re-run a week? I am really struggling (former smoker) to breathe.

[24790162]

When does this start to get easier?

[Instructor57 Graduate]

Hi, if you successfully completed week 2 run 2 then no need to repeat .

Only repeat the runs you didn't finish .

Struggling to breathe is probably because your trying to run too fast .

Are you able to speak full sentences as you run without gasping for breath ?

If not, it's too fast !

I was also a smoker but gave them up 23 years ago , and 63 when I started this program late May .

I thought I was going to die on week 1 run 1

I couldn't breathe . I now realise I was trying to run too fast , I graduated early August and have run several 5K' s now and a run of 1 hour and I use my breathing as a pace setter , .

Run at what is called a conversational pace and it will be a lot easier !

Enjoy the program , it works 😁👍

[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.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Enjoy your journey.

[Oldgirlruns Graduate]

Instructor57 is right - you’re probably trying to run too fast. Although you may feel like you’re already going slowly, you can almost certainly go a bit slower! If you do you’ll probably find it a bit easier - although we don’t want it too easy, now do we?! There’s no rush to finish the plan so you can repeat runs if you want to but each run prepares you for the next one so if you complete them there shouldn’t be any need to repeat. Embrace your inner snail and you’ll be fine!

[Tasha99 Graduate]

Slow down and slow down again. Only repeat a run if you didn’t complete it. It doesn’t feel like it gets much easier but you start to go further for the effort if you know what i mean. Eventually, when you ease off with pace, it gets easier to do these distances. But that’s why you feel so good after - because it’s not easy.

[Runningroni Graduate]

I endorse the above about slowing down. I am an ex smoker too and it certainly compromises your lungs . It does get easier, promise.

There was advice about breathing in through the nose and out the mouth which helps. You have to think about it at first but it just becomes second nature eventually.

Stick at it you will be fine.

[Sassy6264]

I’m an ex smoker too but unfortunately am now hooked on vaping! I am on week 6 and the breathing has got so much easier. I find that counting 4 steps for each breath works for me. I do run slowly too.

[Daffodilk]

I repeated lots of weeks. I kept looking at what was to come and thinking I couldn’t do it and going back a week. I then just told myself to press start on the next run but don’t even look at what it was going to be. I run it and then find out what I’ve done! It really worked for me.

[Distracted94 Graduate]

As everyone says, controlling breathing is all about slowing down, even if you end up running slower than you might walk! Speed will come later as you get fitter. I found watching some videos of Japanese slow running useful to make me realise just how slow it is possible to run.

I struggle with breathing too and learning how to manage it is key - I learned that I can slow down while running to try to get my breath back to some extent if I'm breathing too heavily or have just run up a slope so that I can manage it while still running rather than stopping (I make myself more upright to get more air into my lungs and take smaller steps).

It will definitely be worth it if you want to improve your lung function. I have a permanent chesty cough due to asthma with lots of phlegm sitting on my lungs and, while running hasn't made this go away completely, I'm delighted that it's made it so much better (oh and I did take more than 9 weeks to complete the program and repeated the odd week, probably not necessary as people have said but psychologically I found it hard to move on sometimes and it made it feel more doable).

[Minsy]

It will get easier honestly. Repeat as many runs or weeks as suits you. It’s your journey. Keep it up. If you got to week 2 you are already doing it 👍

[John_W Graduate Ambassador]

Watch this, should help: youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[Oldwoman65 Graduate]

Well done you for getting started. I repeated some weeks til I felt confident I can move on. You go at your own pace, no shame if it take longer then 9 weeks to complete

[Run4Hills Graduate]

Hi! Well done you! I didn’t repeat any weeks but, to be honest, I wish I had repeated the odd run. There is no rush to complete. If you are struggling so much that you are put off doing the next run there is a chance that you might end up throwing in the towel. That would be tragic. Our bodies are capable of amazing things so don’t under-sell yourself. There is no right or wrong. Do what will help you become a happy runner. If you enjoy it, you will keep on running. Good luck and run easy.