Breath is the key! (At least for me...)

[ChannelRunner2]

I just made a discovery I want to share with my fellow newbies in case someone else needs to adjust their speed... I had thought I was running at a conversational pace since I wasn't gasping for air - far from it, it seemed. Then I read the post and comments on breathing that was posted here recently (see healthunlocked.com/couchto5... ) and decided that instead of focusing on the rhythm of the music (as I had done at 155 bpm) to focus on the rhythm of my breath. So, today I slowed down the music to 145 bpm and

Surprise!

I could breathe in twice - two steps - and then I'd struggle. Clearly, I was going faster than conversational pace! In order to breathe regularly - four breaths in and four breaths out - I had to slow down even more. And guess what! I feel even better after this run! 🥳

On Monday, I'll try to run without the distraction of music (as I noticed today how I keep going back to the rhythm of the music rather than my breath...) - and we'll see what happens.

[CBDB Graduate]

Fabulous! I have a Spotify playlist set up for 145 - 155 BPM, just in case you want to try it!

open.spotify.com/playlist/4...

I like running to music, and I think the slight changes in pace keeps me on my toes, so to speak.

[ChannelRunner2 Graduate in reply to CBDB]

Thanks, CBDB , I might try that playlist although so far I've resisted using Spotify...

[CBDB Graduate in reply to ChannelRunner2]

I know what you mean. At least it’s European (e.g. good GDPR). And just to note, in case it’s relevant, you can use the playlists in its free subscription.

[Irish-John Graduate in reply to CBDB]

I start every run to "Maneater' by Hall and Oates PERFECT starting pace for me to ease into, and so ingrained now that even when I unconsciously do a jack-rabbit start it pulls me back to a sensible and functional pace

For inspiration doing my FM - I lined up the last track to be the theme music from 'Zulu'. Definitely needed the boost and inspiration from thinking what the poor devils on both sides of that event survived, felt like it would be sheer pants if I dropped out with just a bit to go - and that is what happened, desperately knackered but 'Overcome the Gremlins' full on LOL

Wishing everyone many happy miles in 2023 and beyond

[CBDB Graduate in reply to Irish-John]

yeah! Music has the power to get you over the line, doesn’t it! Nice!

[OldManRunning Graduate in reply to CBDB]

5hrs 11m! How far are you running CBDB 😂 Do you have to be on WiFi to use Spotify or does it use your mobile data? Cheers

[CBDB Graduate in reply to OldManRunning]

🤣🤣 it uses mobile, so works really well in combination with running. Also free providing one is ok with random order of songs and occasional adverts.

[OldManRunning Graduate in reply to CBDB]

Thank you 😁

[MissUnderstanding Administrator Graduate]

I didn’t get that right until after graduation! Quite a long time afterwards!!! I was exactly the same-I thought I was running slowly enough and at a conversational pace until one run my legs were really achey and tired after a gym session and it forced me to properly slow down. It’s amazing! That pace where you feel like you can go on forever.

I’ve found I don’t run to the beat but certain types of music make me amped up and more likely to go too fast. Recently I’ve been running to talking podcasts which has helped a lot on runs that are supposed to be slow.

Good luck with the music free run. Hopefully you’ll have some birdsong to provide some entertainment! 🏃‍♀️ 🦅 🎶

[ChannelRunner2 Graduate in reply to MissUnderstanding]

I am glad I am not the only one, MissUnderstanding ! 🤣 I felt silly after reading here over and over again to run at conversational pace - and thinking I've been doing it... Well, at least I figured it out without talking out loud to myself 🙃

Looking forward to finding out what I'll hear on Monday! It'll be through the Stadtwald ("city forest"), so I'd hope there would be some birds singing...

[ChannelRunner2 Graduate]

Today's run was a lot of fun! No music - unless you count the birds... I focused on breathing in four steps through my nose and out four steps through my mouth. There were a few times when I had to slow myself down again and another few when I just ran and enjoyed!

I realized one advantage of a slower pace: I can take pictures! And, yes, it really was this empty except closer to the parking lot (as always...)...

Section of my route: Trees lining a paved path

[CBDB Graduate in reply to ChannelRunner2]

😀😃👍🏽

[RunforMum Graduate]

Thanks. This made interesting reading; I've just completed week 2 and have been experimenting with breathing but also trying to slow right down. Really interested in what you say here.

[Roxdog Graduate]

I've just seen this post and it got me thinking 🤔 I'm completely addicted to music while running but I deliberately choose music which doesn't have a strong beat. I choose very chilled out, rather meditative music most of the time. Occasionally I switch to more upbeat music, but mainly I find that the more meditative music keeps me calm and 'in the zone'. I did a few guided runs with music which was pumping out a rhythm and hated it!

[ChannelRunner2 Graduate in reply to Roxdog]

Interesting! I might try that at one of my next runs! Yesterday, I slowed the music down to 140 bpm and noticed that I just ran - not focused on the beat or my breath, just enjoying it. That felt really good (okay, after I got over the inner critic's scream of "too slow" 🤣).