It's getting colder...

[ellewood7]

Morning all. I am currently on Consolidation week 4 (my second time completing C25K) and am noticing that as the weather gets colder (and drier) my breathing is getting harder/wheezier/painful.

I was expecting it - although I had kind of forgotten that this happens too - but it has already started impacting my running. Have had to stop for a minute or so in the last 2 runs I done, which I've not had to do before.

There are several reasons why this is happening, I think. One is that I have changed up my route and there are more hills, but another is the colder air.

Anyway. Anyone got any tips on how to press through this? I'm slowing down but are there any other practical tips to get through the colder weather?

Thanks

(p.s. apologies if this isn't in the right forum now - not quite ready to go to the Bridge to 10k site yet - still feel more comfortable with you 5k lovelies )

[IannodaTruffe Mentor]

Of course this is the right place for this question.

I am still here 8 years after graduation from C25K.........

Breathing in cold air can constrict upper airways therefore reducing the volume of air passing through them.

Keep breathing deep and full, avoiding shallow breaths. Cold air actually has a greater available volume of oxygen than warmer air, so it is a matter of getting the balance correct.

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

Although it will reduce airflow slightly, wearing a buff or even a facemask can warm air slightly, reducing the narrowing of airways. It might be worth trying.

This FAQ Post about breathing will give info on general principles involved healthunlocked.com/couchto5...

[ellewood7 Graduate in reply to IannodaTruffe]

Thank you, as always, really helpful. I will have a go with a mask or buff.

One of the changes from previous runs has been me trying new routes and mixing it up - and coming to a lot steeper inclines and hills. With hindsight, I think I need to go a slower if I'm to factor these in - I'm wondering if I was already running at almost full capacity on flatter ground, so introducing the inclines has tipped me over. It might be that this improves as my fitness generally gets better.

I try so hard to slow my running down - using a fitbit to keep myself at a pace I know I can manage, but I always find my legs starting to move faster and before I know it, I'm getting faster again!

Will read your breathing post too - again, very helpful, thanks.

[IannodaTruffe Mentor in reply to ellewood7]

You might this FAQ Post about getting faster helps to ram the message home healthunlocked.com/couchto5... about the necessity of slow running.