Completed wk6 run 1.
I’m still finding it incredibly hard to catch my breath!
it doesn’t seem to matter how slowly I go, following tips about not slouching , regulating breathing with strides, tried singing to music ect. and while I can push through, it is incredibly hard going. Any tips welcome 🤗
First off, welcome !
Now.. if you are running very slowly.... and it is still a struggle, that is a dilemma... but we are here to help 
Okay... relax.
Breathe...just like you do all the time. Try not to overthink and trying to regulate with strides... just breathe. Keep your whole body relaxed and just run... gently.
Have a read of this , it may help...
healthunlocked.com/couchto5...
The longer runs are just perfect for slow and steady, and, there is, believe me, always slower... truly. But, the newly-forming running legs need some support; from the rest of your running body..
Are you popping in some form of strength and stamina work on some of your rest days?
That really will impact and there are so many exercises you can choose from...loads on the S and F forum, and all manner that you can do with little cost or time...the usual, walking, cycling, etc... a hard day in the garden or a housework blitz...
E.g.
healthunlocked.com/strength...
If you have not had a peek at the How to Rn C25K post yet, ( I hope you have), there is a heck of a lot of advice there on how to run enjoyably!
Do please, stay round and keep posting... we are all here, to support !
I suffer with hay-fever, I was wondering whether that could be affecting you regulating your breathing while running? This time of year it's warm and the air feels thin, try and do a few runs on colder days or when it rains I find so much easier. I find slowing down and taking deeper breaths in through nose and out through mouth works. You could practise breathing techniques everyday through meditation, trying to focus on breathing and opening up your lungs and then while running apply the same technique to power through. To be honest it's just experience, you'll find the thing that suits you with practise - keep going, you've got this ☺️
Slowing down is always a great starting point...here on the C25K plan...for all of us, even as JRT16 is, repeating the programme... and the rest days too, will make a massive difference.
We are all so, so different and breathing is something we do without thinking...but when the weather changes and it really does, here in the UK, we may, as you have, have to adjust and implement our own strategies for handling this
I was similar throughout the programme and fell into a more comfortable way to run after graduation without really changing anything. It just suddenly clicked. For some of us, it just takes a bit more time to find that pace. I’m finding heat and hay fever hard to manage at the moment and that’s definitely made it more difficult to breathe comfortably. I’ve never been able to breathe to any suggested pattern!
There are some videos here other forum members have found helpful…
healthunlocked.com/couchto5...
One run it’ll fall into place. Really good luck!
Thank you, all the advice and other people’s experience helps, at least I know I am not alone and ridiculously unfit! Fingers crossed I find a rhythm 😀
Testosterone in my HRT helped me with this although no idea if this is remotely relevant to you!
I have done C25K many times since I was 45...l have a few health issues now mainly perimenopause & on Sunday for the first time ever on this very same run I had to admit defeat & stop at 18 minutes...I.was so out of breath & just couldn't do it.i.am finding the pollen really bad at the moment so it's easier to run really early in the morning before it gets bad.However slow you think you are going just go a little more slowly
Thank you, I do suffer with hay fever so could be a contributing factor. 😊
You completed it. That's the first point.
But some observations from my own experience...
Breathing *out* - long 'hoooooooo's can get me over a gaspy hump
Often the cause is wearing just slightly too much. I don't feel too hot, the running just gets difficult. I got caught out on my last run because it turned sunny and full length leggings and fairly tight long sleeves didn't fit the bill. As I say, wasn't conscious that I felt too hot (and I was enjoying the sunshine), just found it very hard going.
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