This afternoon I successfully managed to complete week 7 run 1, but the last 5 minutes were a REAL struggle. For the first time ever I got a stitch and it was a battle to keep going but there was no way I was going to stop after I’d already run for 20 minutes!! Will definitely be slowing down even more than usual for the next 2 runs of this week.
Also, what breathing patterns do people follow that work well for the longer runs? The one Sarah mentioned on the app in one of the earlier weeks didn’t work for me (breathing in/out for a particular number of steps by counting on one foot or something) so would be interested to know what you all do. ☺️
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LauraRuns
Graduate
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I tend to fall into a natural breathe in for 3 & out for 3 sometimes 4. I can’t breathe in through my nose & out through my mouth for more than a few breaths because it makes me feel sick!
Just did week 8 run 1 today, the last 5 minutes are definitely the worst 🥵 I tried to slow down a bit today around 10 minutes in but I couldn’t get into a rhythm so I just stopped thinking about the pace & just concentrated on keeping going!
Just breathe, naturally for running, mainly in through the mouth, that takes in the largest volume of oxygen which is needed, although breathing through the nose takes oxygen deeper into the lungs, but isn't easy to do that while running, just the occasional breath through the nose can be done though.
How to treat a side stitch
You can try the following steps to help reduce your pain and resolve the side stitch:
If you’re running, take a break or slow down to a walk.
Breathe deeply and exhale slowly.
Stretch your abdominal muscles by reaching one hand overhead. Try bending gently into the side where you feel the stitch.
Stop moving and try pressing your fingers gently into the affected area while you bend your torso slightly forward.
Stay hydrated while exercising, but avoid sugary sports drinks if they irritate your stomach.
A side stitch will usually resolve on its own within a few minutes or after you stop exercising
I really honestly don't think about it. Just trust your body to sort it out. If you need to breathe deeply you will. Just breathe as naturally as possible.
Well done for finishing the run, slowing down should help I guess, last week I was overtaken by another runner, at quite a speed, but I stuck to my pace, even feeling a bit stupid!!! 😂
An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.
Just breathe without thinking about it..........in other words, relax.
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Week 7
Epic Fail week 7 !
onto week 7! 
Week 7, run 1 - I'm back!
Week 5 completed
