Ex smokers

[Sassybynature]

I really struggle with running further than 5k. I have been running now for nearly a year and that is the furthest I ever get. My legs can go much further, it is my breathing that is causing me problems. Could I have done irreparable damage to my lungs having smoked for 20 years...the shame😒. I Stopped smoking a year ago. Or do does anyone have any tips how I can run further?

Well done for stopping smoking!!! Your lungs will get stronger. Run a bit slower if it's too much?

How long does it take you to run 5k?

This thread has gone quiet, but it might still be worth a read for some tips on moving from 5k to 10k.

www.mumsnet.com/Talk/exercise/2666186-Completed-5k-and-now-trying-to-reach-10k-Anyone-else

I would say slow down. I also smoked for 20 years and started running the same time I quit.

Do you listen to music or anything when running? I found if I don't I can hear myself pant and sound breathless and that in turn makes me feel like I can't get a breath.

So it will get easier? It takes me 36 minutes to run 5k, but I can't hold a conversation during the last 10minutes or so. progress is so slow, from speaking to friends that started at the same time as me they are now at the very least, running 10k some even half marathons! Well I will carry on and maybe by next year I will hopefully get to 10k. Thank you for responding.

Look at it as distance not time. Sod times, don't look at them. If you want to go from 5 to 10k, ever so gradually increase your distance every week.

How many times a week are you running? I used to run 3 times a week (injury atm), keep 2 of those at 5k, one run increase slightly every week. 10% I think is usual rule. So first week 5.5, say next week 6k etc, always a slow gradual never exert yourself run. Your long, slow run.

Ok, I will take your advice and give that a try Tattoos. Could this be down to me being an ex smoker do you think? should I go and see my doctors and ask them for a lung test. I really want to know if I am just not pushing myself enough or whether it is down to me being an ex smoker or have just a small lung capacity. I run twice a week.

Ex smoker here and I was recently told by my Nurse that it takes 5 years really before your lungs start recovering and start to get back to normal.

I quit 3.5 years ago and although I've exercised all of my life (44) and that includes regular cycling, I found running so hard, which I realise now (although I didn't want to admit it to myself at the time) was due to the smoking. I can now run 10k, but this is over 3 years later and I certainly couldn't have done it after the 1st year of quitting.

Having said that though, I definitely think it's worth you going and seeing your GP and having a chat, especially if you're having difficulty catching your breath when you run, this could even be caused by mild asthma. I know it's scary, I spent a long time worrying about smoking related illnesses! but you're doing your lungs the world of good by running and I'm sure things will improve the longer you're at it!