completed week 4

[Purpledapper]

it’s taken a couple of weeks but I finally completed week 4! Still blowing like a train but determined! I have my sights set on a park run at the end of this programme.

[drl212 Graduate]

Terrific! Congratulations on completing Week 4 and your determination and for that parkrun goal!!!

Slow and steady wins the race. Do keep us posted.

[Yesletsgo Ambassador Graduate]

Great photo!When you say that you're blowing like a train, is this your breathing? Getting control of your breath makes the run much more manageable and enjoyable.

Aim for a conversational pace - run at a speed where you can comfortably chat to someone if they were running with you.

Check if you can say 'I can get to the end of this sentence on one breath* out loud as you run. If you can't, slow down until you can.

Then shout out "I've got this, I'm awesome!!!' just because you have and you are!! (but maybe check there isn't anyone around to hear you in case they worry 😂)

[Purpledapper in reply to Yesletsgo]

that’s really helpful, thank you, I definitely struggle with maintaining a consistent pace.

[Yesletsgo Ambassador Graduate in reply to Purpledapper]

This will come with time, it's amazing how much there is to learn as you make the transition from the normal sedentary lifestyle to being a runner (and you are well on the way).

For me, getting my breathing under control at the beginning of the run is key. Strangely this sort of gets easier as you start to run for longer periods. When I was just running for a few minutes the whole focus was just on getting through it. Now you're at the point where the non-stop running is starting to increase you'll need to think about pacing yourself.

Firstly, don't overthink the breathing. You've been doing this very successfully since the day you were born and long may it continue. Mouth breathing is absolutely fine. Counting breaths helps some people, baffles others.

Secondly, if breath is an issue slow down until it isn't. Even if you feel your pace is a walking speed it doesn't matter. The physical action or running is different to walking and that's the most important thing.

Thirdly, don't fret about your speed. There are so many things that affect it that it really isn't a good metric of how well you're doing. Some of us will never get close to 5k in 30 minutes, self included, but does that make me a 'bad' runner? Nope The fact is that I can run for further and longer than most women my age or even a lot younger and the running gives me a great deal of happiness and satisfaction. Concentrate on enjoying the run, not punishing yourself.

Happy running, you are doing fantastically