Week 5!!@

[Eyres28]

Third time I have done C25K. Completed week 4 and week 5 run 1. Not looking forward to run 3 this week as know what's coming. My problem is always a mental one thinking I can't do it but having successfully done C25K twice I know its possible. My other problem is no matter how hard I try I can never get a breathing pattern going. Any tips for breathing and getting my mental thoughts right

[Cmoi Graduate]

Hi Eyres28 , can't help re breathing patterns as I don't have one! The only thing I can suggest is that, if you're running faster than a comfortable conversational pace, you slow down a bit.

Re mental approach, my favourite tip is to break the run down mentally into do-able chunks, each no longer than the previous. For example, think of 20 minutes as 10 + 6 + 3 + 1.

Focusing on the present chunk and counting down works much better for me than stressing about how far I've still got to go. I use the same technique on longer runs even now, 3 years after starting C25K.

Believe in yourself, and have fun!

[backintime Graduate in reply to Cmoi]

that's a great idea cmoi, I never thought of that, I just break it down into equal chunks of (for example) 5+5+5+5 and count those off. 4 chunks of 5 seems less than 20 chunks of 1 for some reason

[MissUnderstanding Administrator On a break Graduate]

I totally agree with Cmoi . Breathing issues can usually be solved by slowing down. When mine gets out of control on what should be chilled runs, like couch to 5k runs should be, it’s almost always because I’ve accidentally sped up.

Breathing is important and we’d always recommend breathing! I’ve never managed any pattern other than what comes naturally to me. Perhaps try slowing your pace a little and seeing if that helps.

I also chunk up my runs in a very similar way. I tend to focus on settling in and getting past the first ten minutes which are usually hard to strat with. Then, once I get closer to the end, I like to remind myself that it’s only (however many) minutes to go and I’ve done that before so I know I can do it. If I’m really struggling, I just pick a point I can see in the distance and just run to there. Once I reach it, I pick another. Distraction with good music or podcasts helps a lot too. The more you run, the more strategies you’ll pick up that work for you.

[backintime Graduate]

On breathing, I just breathe how it comes, mostly with my mouth open as my nose gets bunged up. I don't think you need a breathing pattern at the beginning, just ignore it and let it come.

Mentally, I find music helps and I keep it shuffled so I don't know what's coming next and if you're having gremlins just getting out of the door, I find a routine helps and leaving my running shoes somewhere very visible - my gremlins like "out of sight, out of mind" so I need to keep them in sight.

[Daith]

Hi, I'm with everyone on breathing, just do what comes naturally. I'm a mouth breather and am very self conscious of how much noise I must make however if I try and concentrate and count timings with steps or let alone even attempt breathing solely through my nose everything else goes wrong, my whole upper body tenses up and my legs do lots of silly little "on the spot" steps and then a massive stride. Just relax and do what comes naturally. Sound advice from others regarding distraction. I use music (every track is at least 3mins more, if you're old school like me with single length records, so 20mins is just 7 records) and I use points in the distance too to run to, even the poo bin is a desirable landmark in my world, and I haven't even got a dog or a bag of poo to put in it!

I'm at the same point as you though this is my second time C25k, Wk 5 Run 2 is tomorrow. We can do this!

Happy running

[Eyres28 Graduate in reply to Daith]

Cheers

[SueAppleRun Graduate]

I just breathe, if it feels hard or uncomfortable I slow my legs down, if I realise it feels too good I speed my legs up a bit. I remember that run at the end of week 5 and I started so slow and enjoyed every minute of it

[Eyres28 Graduate]

Thank you for your reply. Did run 2 week 5 last night and felt OK. Know what's coming on week 3 but will just slow the pace down if struggling

[Daith in reply to Eyres28]

Did my week 5 run 2 today - enjoyed the second 8minutes more than the first. Did you? I think someone said on here the first 10minutes are always a struggle when starting a run and from memory I agree. Think your body needs to settle into its rhythm. We can do run 3. I may put a 12minute track on my playlist, one I've not heard in a good while that'll take my mind off for a bit.Happy running

[Eyres28 Graduate]

I don't think I ever enjoy the runs!!. Do them because I know its good for health. Didn't mind either of the runs. Good luck for run 3. Doing mine tomorrow night