Think I've cracked how to not have a dreadful first 5 minutes every run

I was going to wait until my next run to blog - it will be the graduate run, unbelievably - but I just had a revelation.

If you're like me the first 5 minutes or so of each run I'm really struggling to get my breathing under control. I think I start off in a state of semi-panic, worrying that I won't be able to do it "this time", half-convinced that I'm never going to be able to breathe easily again. It's been a real bug-bear throughout the 9 weeks.

Today I started off by doing the 5 minute warm up walk and this time I really pushed it to the "briskly" level. I think I've been sauntering along a bit too much so far! I went as far as to try to get a bit breathless and then to do the controlled in-out breathing, even counting to four at times! By the time I got to the end of the walk I was a bit puffed, so I paused Laura for a few seconds (sorry, Laura) but when I set off on the run - miracle - no problem with the breathing!

I don't know if it was a one off thing but I'm going to try and be a bit more serious about the warm up in the future. I hope this helps others because those first 5 minutes running have been pretty grim. Good luck everybody.


Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

8 Replies

  • I've noticed the very same thing! I'm only on week 2, but for me the first run is the most difficult. I feel like I'm slogging through mud and I'm winded. I will try pushing the warm-up up a notch and see if that helps. Thanks!

  • I hope it works. I guess I walked a bit faster but also tried to huff and puff a bit too. Isn't that what we see the "proper" sportspeople do? They sort of huff away a bit before they launch into the activity. You can see I'm not very technical!

  • I've always tried to make sure my walk was brisk enough just to avoid breaking into a trot so my run doesn't have to be a major step-up., The walks are great for buiding stamina but they do have to be done at a good pace. It's also a good idea to adopt that pace in your daily walking too- stops you talking to your companion though so don't do it with anyone you like or you'll soon lose friends! :)

  • I will give that a go on my next run on saturday I always hate the first 5 minutes of running so this may help.

  • Gonna check that out, thanks for the tip. Good luck with the graduation run.

  • Good idea! I always hate the first 5 minutes of every run but I suspect you are right about getting the breathing sorted before you start running. Will definitely give it a go. Thanks! :-)

  • I'd really like to know if this helps you all. Let me know and I'll blog to say if the miracle happened again for my graduation run - I can't believe it's tomorrow!!

  • Yes, it did work - no problem with breathing at all! And I've finished C25K!

You may also like...