Week 4

[nuno250]

HiI've just attempted week 4 for the 3rd time and just came finish it. This time was the worse yet. I've really enjoyed the other weeks. Don't think it helps that I can't breathe through my nose when I run. Any advice?

[SueAppleRun Graduate]

I hated week 4, some people really love it. Breathe however is comfortable, and start running as slow as you possibly can, doesn't matter how far you run at this point, it's all about minutes, good luck, and let us know how you get on

[Yesletsgo Ambassador Graduate]

The advice which I'll give, and other people here will give (like SueAppleRun ) is simple -slow down. You are in the early stages of C25K and your body is learning a new skill. It has to get used to a whole new level of activity.

C25K is about getting to a point where you can run for 30 minutes, not that you can run 5k in 30 minutes. Only a minority of people who do the program manage that, so if you're slow you're not alone.

The idea is to run at a 'conversational pace' ie so that you could have a chat with someone who was running with you. Check if you're managing this by saying out loud 'I can get to the end of this sentence on one breath without even trying.' If you have to stop half way through you're trying to go too fast.

You've identified your breathing as a possible issue. When I'm sitting around at home taking it easy then I nose breathe pretty much all the time. I can't manage it for any extended period when I'm out running. The main thing is to get into a steady rhythm, so for me I count 'In - 2 - 3 -4, out - 2 - 3 -4' until it feels natural. More air gets in when you mouth breathe so if it works for you why not just go with it.

Let us know how you get on

[Mummycav Administrator Graduate]

well done  nuno250 …

Breathe normally…don’t try and breathe through your nose if it doesn’t work for you…breathe from your diaphragm…here’s how to practice…

Lay on the floor and place a book on your stomach…while breathing, the book should go up and down…that’s breathing from your diaphragm…you can get much more breath doing it that way

Slowing down…slower than slow will also help settle your breathing

[drl212 Graduate]

Agree with everyone here - slow it down. I always say that during my C25K my briskest walk was faster than my run! Finding the humour in that caused me to take pride - not in the fact that I was slow - but the fact that I was doing it.

I can't breathe through my nose while running either. As MC says, diaphragmatic breathing will help...

Keep us posted on how you make out...