W1R1 done this am. I have been doing other activities and thought I was reasonably fit for 61 (f). Turns out I found it hard but the recovery was quick. Breathing is a challenge for me but I took advice from here and went quite slowly. Fitbit told me I covered 4.25km during the run. Not sure if this is good or bad but it’s a yardstick for me to measure my own performance. That’s me started anyway.
First Run: W1R1 done this am. I have been doing... - Couch to 5K
First Run
I've just finished week 5. Tbh week 1 was the worst. I think the tendency is to try to sprint on the runs. I struggle with the breathing and somehow it gets easier for me on the longer runs when I get a rhythm going. I'm running about 4km which hasn't really changed much since I started (first was 3.8km) so sounds like you're doing well to start with.
Well done 👏👏 I struggled with breathing but in week 3 or 4 I can’t remember exactly something just happened and I just started to breathe really well without even trying! My body just adjusted I guess so keep it going because you will get there too 🙏🏼🙏🏼
Well done on completing your first run gwenpens 👏🏻👏🏻 it’s a great programme.
With regards to breathing, try not to overthink it, next time you’re out there take the running parts nice and slow, try to relax and take a nice deep breath in through your mouth then purse your lips slightly as you exhale, get this into a nice easy steady rhythm and you’ll find you won’t feel so out of breath as your taking in the oxygen you need. Imagine your body is like a machine and the oxygen your taking on board is your fuel.....hope this helps.....Good Luck 👍
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.
Enjoy your journey.
Well done. I think we all have a tendency to overthink breathing. As has been said deep breaths in through the nose and out the mouth. I do this when I suddenly think I'm out of breath and it calms me down and breathing is much easier. Good luck and keep it up you can do it.