Wobbly First Few Minutes!!: Just completed Wk7R... - Couch to 5K

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Wobbly First Few Minutes!!

neets00 profile image
neets00Graduate
21 Replies

Just completed Wk7R2 ... Can I ask a question, near enough at the start of every run it takes me a good few minutes to get my breathing right, my pace etc. I always struggle at the beginning of my runs and think "oh no I can't do this" then thankfully it starts to fall into place as the run progresses...is this normal??

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neets00 profile image
neets00
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21 Replies
nowster profile image
nowsterGraduate

Totally normal. So normal that it has its own name: the Toxic Ten.

What happens is that your body takes a little while to realise that it's doing some exercise, and then it adjusts the metabolism to support it.

Similarly, at the end of the exercise it takes some time for the body to realise it's over. This is why you might have a red face or feel very hot immediately after stopping.

neets00 profile image
neets00Graduate in reply tonowster

Oh wow thank you so much ... That is reassuring that it actually has a name as well 😯

IannodaTruffe profile image
IannodaTruffeMentor

You are describing what is known as the Toxic Ten.

It is explained in this FAQ Post healthunlocked.com/couchto5...

It happens to all runners at all levels and is one good reason why there is absolutely no point pushing hard until you are fully warmed up. Mind you, if you are in the middle of C25k you should not be pushing hard at all, as an easy conversational pace is the most effective to develop your stamina and aerobic base.

neets00 profile image
neets00Graduate in reply toIannodaTruffe

Thank you ... That is really interesting and I will definitely read the info on it

Instructor57 profile image
Instructor57Graduate

As others have said, welcome to the toxic 10.One minute your walking down the road and then all at once you make your body run !

It's a shock to the system and it takes your body around 10 minutes to settle into this activity that you have made it do!

This is one reason your warm up walk is important and when you start running keep it at a conversational pace

neets00 profile image
neets00Graduate in reply toInstructor57

I am so relieved it is totally normal, thank you for this information. I was a little worried

John_W profile image
John_WGraduate in reply toneets00

and the more effective your warm-up, the less 'toxic' and shorter it will be. Have a look at dynamic stretches for runners on YouTube - someone like Ben Parkes or James Dunne.

Things like star jumps and simply jumping up and down will help.

neets00 profile image
neets00Graduate in reply toJohn_W

Fantastic... I will definitely have a look, thank you

UnfitNoMore profile image
UnfitNoMoreGraduate in reply toInstructor57

Exactly that last bit… I skipped warmup once (naughty boy) and then followed what seemed like the toxic 30 🤣

Instructor57 profile image
Instructor57Graduate in reply toUnfitNoMore

Absolutely, I missed my dynamics and warm up walk once!It was the first time I had driven to my start point and with the change of routine I forgot to do them and to be honest most of the run felt toxic

nowster profile image
nowsterGraduate in reply toInstructor57

You've described most of my parkruns.

I don't usually get the chance to properly warm up before (but I can do some stretches whilst waiting at the start line), so I take the first lap super slow, until I can feel things getting easier. Then I start overtaking those who peaked early.

This is one reason why my parkrun times are never as fast as my solo run 5km times.

neets00 profile image
neets00Graduate in reply tonowster

I definitely take it slow during the first few minutes but that is the time where I feel like everything is a bit out of control

neets00 profile image
neets00Graduate in reply toInstructor57

Gosh I never heard of these toxic minutes, I honestly thought it was just me

neets00 profile image
neets00Graduate in reply toUnfitNoMore

Oh no 🫣 ... Definitely won't do that then

neets00 profile image
neets00Graduate in reply toUnfitNoMore

How horrible .. note to myself make sure to warm up ! Vital !

Oldfloss profile image
OldflossAdministratorGraduate

You know now that soooooo many folk feel like you... well documented and ( in my case anyway), it can go on longer sometimes! Weather or whatever..

Maybe too, pop into the Catch-Up Corner and check out the latest post... all about breathing :)

healthunlocked.com/couchto5......

You are doing wonderfully, well done!

neets00 profile image
neets00Graduate in reply toOldfloss

Aaaaah thank you and I will have a look 👀👍

ALIENRUNNER profile image
ALIENRUNNER

Best tip to help with your breathing is do a brisk 2/3 minutes warm up walk before starting to run as always recommended But also add some DEEP SLOW BREATHS this exercise warms your lungs up then you'll less likely to get cramping in your lungs!! Hope this helps.

neets00 profile image
neets00Graduate in reply toALIENRUNNER

That is great thank you so much I will definitely do this

Shinners39 profile image
Shinners39

So glad you asked this I jus joined this forum and I’m on W5R2 and always think at the start I can’t do this then it gets easier!ha toxic ten eh 😆

neets00 profile image
neets00Graduate in reply toShinners39

I know .. this forum is great for info like this, so informative 😀

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