I’ve just started this c25k and I am really struggling and feeling like I will never get beyond week 1. I’ve repeated week 1 for the past 3 weeks (I have missed a couple runs) and it’s still incredibly difficult. I feel like I could carry on running but I get a terrible stitch. So painful that just walking hurts. Sometimes it comes on early and stays there. Sometimes it comes toward the end. It feels impossible.
I don’t eat or drink for 2 hours prior. I make sure I’ve been hydrated. I go at a slow pace. I focus on doing belly breathes. I warm up beforehand. I will get a stitch come on in the same two places, first lower left then that will ease a little then one will develop on the upper right.
Can anyone help me, I feel like such a failure and like there is no way through this. I want to try week 2 but I’m scared I won’t be able to complete it and it will just be agony
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HarveyClan2
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Hi HarveyClan2I reckon if you haven't had anything to drink for two hours before you run then you're in need of fluid. Try having a small glass of water, maybe before you put your trainers on, and see how that goes. Other than that, not an instant fix, but I've found strengthening my core muscles helped. And not going too fast.
Welcome to the forum and well done on getting started.
Slow down more...............yes, you can.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.
Read this FAQ Post about hydration. healthunlocked.com/couchto5... Not drinking in the two hours prior to your run is probably the reason for the stitch
Hi HarveyClan2, when I get a stitch I brace my abdomen as though I'm preparing to receive a punch on every out breath. I think it was recommend in the coaching at some point in C25K and it does seem to help. I do get them less often now than when I started.
Well done on getting out there and giving it a go, how's that failure?? Slow down, you can actually run slower than you walk, I'm proof of that! Can't advise on stitches, do you get it when you walk, maybe walk more, until your body is ready for the runs.
On my first attempt (of three) at Couch to 5k, I went out on the third run, had to cope with a little climb in one of the run sections, and that completely floored me. I had stitches, nausea, palpitations, cold sweats, the works.
One of my problems (I realise now) was dehydration. I wasn't drinking nearly enough during the day, and when I stressed my body by doing exercise it wasn't happy about that.
Aim to drink about 2 litres of fluid a day. Coffee and tea both count. Beer counts about half.
A good indicator is the colour of your pee, though if you're on certain multivitamin supplements that can confuse things. A faint straw yellow is good. Dark orange is bad. Completely colourless means you may be drinking too much fluid. Blue or green probably means you've been eating asparagus recently.
Don't drink a lot just before going out running: a small glass is sufficient.
Back to that nausea. I took a break from running and started again a few weeks later. I got to the end of week 2 but started to get stomach cramps and constipation. Again hydration, but I didn't realise that. I also was on medication at the time that contra-indicated strenuous exercise (Roaccutane/Isotretinoin). Once I'd finished that I started again, but this time I did four week 1 runs spread over two weeks before progressing. That one "stuck" and I graduated two months later.
I notice you tried C25K a few years ago. (There's a post from 2019.)
Have you tried doing something to prepare yourself for doing C25K? How about a few brisk 30 minute walks for a week or so, then restart C25K? (And don't forget to drink enough.)
In addition to what's already been said...Stitches happen when there's a build up of lactic acid in your muscles caused by anaerobic respiration. Your blood isn't supplying enough oxygen so the muscle can't metabolise to carbon dioxide as it should and the acid forms instead. Severe pain makes you stop and breathe deeply, the oxygen gets through and the pain goes. Counterintuitively the way to cope is to do lots of sharp exhales 'huff huff huff huff' etc. This allows carbon dioxide to be exhaled and the oxygen to get in. Don't worry, the oxygen intake will take care of itself.
I was told this by an aerobics instructor in the 1980s and haven't had a stitch since 😊
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