Those who competed C25K / went from unfit to a runner- I have some ques

[Boringusername444]

I find it’s my breathing that I struggle with. It makes me want to stop. So far I am doing 8 mins of running before needing a rest.
Did you feel this too? If so when or how does the breathing part get better?
At the moment I just can’t imagine ever being able to run a long distance without stopping to walk parts of it.

How do you keep motivated when running alone? I find I do well in the running group I go to once a week but on my own it’s so easy to stop.

And any success stories of how you struggled with a few mins running and one day it finally clicked and you never stopped?

The first 10 mins are tough. Your body is adapting from rest to active. After 10 mins or so you find your rhythm.

Listen to music or podcasts so you don't hear your breathing. Set out with no goal except to run 30 mins without walking. Slow down to a slow jog but don't walk.

I still find it much harder to run on my own.

I have to really focus on starting at a steady jog for about the first 8-10mins then I can settle into a slightly fast pace for the rest. I find that quite hard as I pretty much have walk and run and no real in between.

I also have to focus on breathing properly: steady and deeply. If I shallow breathe I always have to stop and walk.
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I think it does take 10 mins or so to settle down, but you can also try running slower so you can really concentrate on your breathing.

If it helps, I was a lifelong non runner - the sort to cut corners on cross country day, picked last on sports day etc. Turned 40 and decided to try, so I did c25k, then a 10k, then a half marathon, then a full. And that belief in my body continued that I then tried triathlon, and open water swimming - my whole image of myself changed, and sport stopped being something other people did and was something I could do if I wanted to. Not fast, and I'll never be a winner, but I'll give it a go

I completed C25K a couple of years ago now & have gone on to do a half-marathon. When I started I couldn't run for a bus without getting breathless, and even now if I go off like a bullet I find the breathing hard.

Start out going slow, build up your pace slowly, or even just stay running at a pace that's comfortable. As you progress your lungs and breathing will improve. You'll learn how to regulate your breaths and your speed.

When I started I couldn't believe I would be able to run for 30 mins non-stop. But I did, and you will too, it's a great programme.

Have you tried going to a parkrun? It doesn't matter at all if you drop to a walk, and it's a great running community, very supportive.

I find I need to actually get my breathing into a rhythm to keep going, I tend to be in for 2 steps, out for 2 (or whatever works for you). And if you can't control your breath, slow down a bit.

Some helpful and inspirational replies there thank you 😊
I haven’t done parkrun yet. I really want to but I’m the type of person who has to go with someone the first time as I’m stupidly shy. I don’t have anyone to go with though. Trying hard to persuade people to do it but they won’t.

So all you established runners still find the first 10 mins the hardest?

Run a bit slower. I found that running slower helped me to keep going and helped me to keep to the rhythm of my breathing. Once you can run 5k, you can work on speed.

I started running properly in January- I didn't do couch to 5k but trained slowly from a fit-ish non-runner to a half-marathon in May. It does get easier/better, but if you are constantly pushing yourself to improve, you don't always notice this until you drop back and have an easy day!

Breathing has always been an issue for me. It helps sometimes to concentrate on my breathing- sometimes I think in for three strides, out for 2, or try to breath like I'm swimming i.e. fill my lungs then a long exhale.

When it's hot or I'm running up a hill, my breathing still goes to shit. I try to push through the tough bit and then run a bit slower on the next flat section to get my breathing back to normal.

I often find the first 20 minutes the hardest, and I know on the "running thread" a lot of people have said similar!

Motivation is hard, and I found giving myself a goal really helped. Maybe find a race to sign up for or join race at your pace to run a certain number of miles in a month (I think the starting point is 25 miles in a month?). Medals and swag are great motivators!

Yes I still find the first ten minutes the hardest.

I only either run with friends, do park run or run on a treadmill. The rare occasion I’ve run outside on my own I end up walking. Parkrun motivates me for a PB. Treadmill running I normally have a little programme even if only in my head that I’m going to run at x speed for so long, then x speed/incline for so long so I just keep going.

I started running late last year and was struggling with breathing properly. I could barely run for 30 secs without stopping. A family member recommended I look at a couple of videos on youtube of breathing techniques. That night I went out and ran for 8 mins without stopping. I was so proud of myself! I can't remember which vids they were but I am sure you will find something useful on youtube. Good luck

Honestly, the first but is always hard BUT the more frequently you run the easier it gets. When I was running once a week it was taking me 1-2km (sometimes more) to settle in to a run, when I started running 3 times a week that dropped to just a few minutes and even though I'm running a bit less now (pregnant and slow) I'm not struggling with that first section anymore.

Breathing is really important, if I'm struggling I really concentrate on a rhythm - in/in/out works for me, although just concentrating helps.

Good luck, you'll definitely get there, I never thought I could run (hadn't even at school) and I love it now.

The hardest part is getting out of the door!

Keep going, you will get better over time.

I'm 54 & asthmatic & I managed a park run.

I'm what you might call an 'established runner' (not being big headed by the way, it's just for context!) and the first half hour is hell for me. I can barely breathe and want to stop the whole time. I starting running longer distance last year and I much prefer it as I run a lot slower but for longer and I find it more enjoyable. For me an average run is about 7 miles and the first 3-4 are horrendous! Only after mile 3-4 do I start to feel a bit better, so I guess my breathing settles down and I'm in more of a rhythm?!

I'm one of those people who a few years ago scoffed at runners and thought I would never try it, I genuinely couldn't run for a bus. But starting VERY slowly and gradually building up the mileage has been key. My rule is, the longer distance I run, the slower and steadier I go, therefore it's more enjoyable!

Stick with it, it gets so much more enjoyable. And definitely give parkrun a try, I'm not the most social person but have met so many amazing people there, people are so friendly and at my local one there are about 15 first timers every week so you're never going to be left on your own for long.

Good luck with your running journey!

Not read the replies. I hated running, did that programme and went on to run marathons. So keep doing it!

Breathing will get better. It's about finding your stride which gets easier the longer you go. Even now I have the odd run where I just can't get my breathing right and it's horrible.

Do you keep an even pace? Have you tried going faster/slower? If you listen to music as you run, try a few different songs with different tempos. It could be as simple as just not having the right stepping rhythm for you eg I take long steps (but am slow). If I take small steps, it messes everything up. Keep going and you will find a technique that works for you.

When you are struggling, try goal setting eg if you really want to stop, tell yourself you won't stop until the next lampost. You'll be amazed at how often you'll get to that lampost and then decide you'll run to the next.

You've done the hard part starting it. Think how fab you'll feel when you've completed the programme!

Park runs are lovely, wonderful atmosphere - do try to give them ago on your own if you can. Lots of people go by themselves. They are so supportive of new runners and it really helps to run with others - you really feel like you want to keep going. I think doing park runs every week really transformed me into a runner. I started out very cautiously because I was terrified I wouldn't last the distance, found my times dropping steadily every week and that I was capable of more than I thought. I started to get quite competitive about achieving new PBs, and then moving from the gentle joggers to a more competitive time. It motivated me to enter a couple of 10k races which were hard but so much fun for the atmosphere. My last race was a half marathon which I never thought I could do. Now post pregnancy, I am starting park runs again from scratch with even slower times. I don't think every get to where I was again, but I want to feel comfortable running again and park runs are for my the most motivating way to do it.

I am week 8 c25k and have had to break for a bit as my back was agony last week and I have had some issues with my foot and concerns about plantar fasciitis creeping back. I am dying to get back out running and I never thought I would feel like that!!

I’m going out tomorrow - I haven’t hit 5k yet but am hoping I will this week with the extra time. It’s taken me longer than the 9 weeks due to problems with my feet and being ill with a cold for a fortnight but I’m back on it!

Entered a 10K in September so I have that to aim for!

I did couch to 5 k from Jan onwards and finished my 10th park run today. The first mile, or third of the way, is the worst for breathing, and then like everyone says you find your rhythm and settle down. My best breathing is 2 in, 3 out.

The hardest transition for me was going up from 8 minutes. I just had to keep going until 10 minutes. Your body can do it when your mind says 'no!' You just have to keep on. I still to this day go, I am lapping that bin, that bench, that lamppost, that hillock, I can keep going ten more paces...ten more paces...

Breaking it down into small (tiny) chunks is helpful to me. Good luck! You can do it for sure, if I can!

Whereabouts are you Op as I'm sure there would be a MN in your area who would do Park run with you (I know I would - I'm in the West Midlands).

Go to a parkrun.
I am one of the slowest and it s fine. Just follow everyone else... and listen to the briefing they give beforehand.

I take it very slowly for the first km or so and find that really helps. If I start off too fast the rest of the run never really gets easy, but if I go slowly and let my body get going then it’s much easier.

And there will always be someone else for whom it’s their parkrun too, so don’t be shy - you’ll love it!

I find running to things with strong lyrics helps me as I sort of breath it as I’m running. And slowing down the pace as I find I’m more likely to go too fast then need to slow down if I’m alone. Breath in for four, out for four

Another tip I was given was to run up the hills and recover on the flat/down hill rather than walk up the hills- it’s improved my fitness a lot.

The 8 minutes on C25k was the first time I had EVER run that far in my life without walking. Breathing was always a big factor, and the shin splints from my untrendy M&S trainers.

Breathing in 1, 2 and then "relax" for two counts helps me. I don't often have to conciously do it now, usually at the end of a long race.

Music you like helps. I was doing a HM today and by 11am it was a scorcher. I ended up croaking along out loud to the Red Hot Chilli Peppers as I ran because by mile 12, anything that distracts you is a good thing. My pace picked up just from singing! It also means you're breathing enough

You may need to slow down a little, even if you're not convinced that you're fast to begin with. I liked the NHS podcasts as the (naff) music is a good pace and beat. I still use the C25k+ ones.

Thank you for the replies these are helpful.
I haven’t actually listened to any music on a run yet. I don’t even take my phone for now (no point tracking when I’m not running the whole time).

Can’t wait to be a proper runner

Even if you are walking some of the time, I think it's fun to track your runs, and in the future you can see how much progress you have made. You may also be running a lot faster than you think on the run sections!

Some people find music really helpful, so it is worth a try.

I’m on week 8 of C25 and the difference between how I felt at W1 and now is immense. It’s still bloody hard and I’m basically being lapped by snails but I’m doing it! I really rate the cC25 podcasts as I have the mindset that I’m not ‘allowed’ to stop until I’m told to - it’s really helped get over that strong urge to walk instead. I’ve also just signed up for my first ParkRun - am aiming to start that once I’ve cracked the 5k distance.

Oh and I didn’t start tracking my runs until week 7 - I’m using Strava and it’s been great to seem improvements run after run.