Wobbly First Few Minutes!!

[neets00]

Just completed Wk7R2 ... Can I ask a question, near enough at the start of every run it takes me a good few minutes to get my breathing right, my pace etc. I always struggle at the beginning of my runs and think "oh no I can't do this" then thankfully it starts to fall into place as the run progresses...is this normal??

[nowster Graduate]

Totally normal. So normal that it has its own name: the Toxic Ten.

What happens is that your body takes a little while to realise that it's doing some exercise, and then it adjusts the metabolism to support it.

Similarly, at the end of the exercise it takes some time for the body to realise it's over. This is why you might have a red face or feel very hot immediately after stopping.

[neets00 Graduate in reply to nowster]

Oh wow thank you so much ... That is reassuring that it actually has a name as well 😯

[IannodaTruffe Mentor]

You are describing what is known as the Toxic Ten.

It is explained in this FAQ Post healthunlocked.com/couchto5...

It happens to all runners at all levels and is one good reason why there is absolutely no point pushing hard until you are fully warmed up. Mind you, if you are in the middle of C25k you should not be pushing hard at all, as an easy conversational pace is the most effective to develop your stamina and aerobic base.

[neets00 Graduate in reply to IannodaTruffe]

Thank you ... That is really interesting and I will definitely read the info on it

[Instructor57 Graduate]

As others have said, welcome to the toxic 10.One minute your walking down the road and then all at once you make your body run !

It's a shock to the system and it takes your body around 10 minutes to settle into this activity that you have made it do!

This is one reason your warm up walk is important and when you start running keep it at a conversational pace

[neets00 Graduate in reply to Instructor57]

I am so relieved it is totally normal, thank you for this information. I was a little worried

[John_W Graduate Ambassador in reply to neets00]

and the more effective your warm-up, the less 'toxic' and shorter it will be. Have a look at dynamic stretches for runners on YouTube - someone like Ben Parkes or James Dunne.

Things like star jumps and simply jumping up and down will help.

[neets00 Graduate in reply to John_W]

Fantastic... I will definitely have a look, thank you

[UnfitNoMore Graduate in reply to Instructor57]

Exactly that last bit… I skipped warmup once (naughty boy) and then followed what seemed like the toxic 30 🤣

[Instructor57 Graduate in reply to UnfitNoMore]

Absolutely, I missed my dynamics and warm up walk once!It was the first time I had driven to my start point and with the change of routine I forgot to do them and to be honest most of the run felt toxic

[nowster Graduate in reply to Instructor57]

You've described most of my parkruns.

I don't usually get the chance to properly warm up before (but I can do some stretches whilst waiting at the start line), so I take the first lap super slow, until I can feel things getting easier. Then I start overtaking those who peaked early.

This is one reason why my parkrun times are never as fast as my solo run 5km times.

[neets00 Graduate in reply to nowster]

I definitely take it slow during the first few minutes but that is the time where I feel like everything is a bit out of control

[neets00 Graduate in reply to Instructor57]

Gosh I never heard of these toxic minutes, I honestly thought it was just me

[neets00 Graduate in reply to UnfitNoMore]

Oh no 🫣 ... Definitely won't do that then

[neets00 Graduate in reply to UnfitNoMore]

How horrible .. note to myself make sure to warm up ! Vital !

[Oldfloss Administrator Graduate]

You know now that soooooo many folk feel like you... well documented and ( in my case anyway), it can go on longer sometimes! Weather or whatever..

Maybe too, pop into the Catch-Up Corner and check out the latest post... all about breathing

healthunlocked.com/couchto5......

You are doing wonderfully, well done!

[neets00 Graduate in reply to Oldfloss]

Aaaaah thank you and I will have a look 👀👍

[ALIENRUNNER]

Best tip to help with your breathing is do a brisk 2/3 minutes warm up walk before starting to run as always recommended But also add some DEEP SLOW BREATHS this exercise warms your lungs up then you'll less likely to get cramping in your lungs!! Hope this helps.

[neets00 Graduate in reply to ALIENRUNNER]

That is great thank you so much I will definitely do this

[Shinners39]

So glad you asked this I jus joined this forum and I’m on W5R2 and always think at the start I can’t do this then it gets easier!ha toxic ten eh 😆

[neets00 Graduate in reply to Shinners39]

I know .. this forum is great for info like this, so informative 😀