Running for beginners

Conrad83 · 01-05-2016 11:31AM #1

Hi am wondering if any experienced runners can give me some advice.

I've recently started the couch 2 5k running app and am currently on week 4 but am finding it quite tough, I got to week 5 but had to go back a week. My problem is I cant seem to run for any longer than 5-6 minutes, now that is an achievement as when I started out I couldn't run for more than 2.5 mins. I'm reasonably fit, gave up smoking 1.5 years ago etc. I'm not sure if it's my breathing technique but when I get to 4-5 min's I get very out of breath and can't seem to get much further. I've tried counting my steps and breathing in and out for 3-4 steps.

Any tips?

Chartsengrafs · 01-05-2016 11:51AM

Well done on getting started Conrad. I'm not sure that breathing 'technique' is a thing. Apologies if it is, just not something I have come across.
If I had to guess, your 5-6 minute runs are probably just too fast to be sustainable. It's a very common thing with beginners. Maybe try pulling back the effort a bit?

kit3 · 01-05-2016 11:53AM

You might be going too fast. Maybe slow down a bit & see how that works. Thinks there might be a couch to 5k thread on the events page that might help also. Can't link on the phone ! Best of luck with it

SligoBrewer · 01-05-2016 11:53AM

My main two tips would be to slow down and not to give up. If you stick through this barrier you'll soon get to a stage where you can feel you can maintain a certain pace forever. You need to find that pace, however slow it may be and build on that base.

You're at a stage roughly where you're running just under 1k at a time. Great job and we'll see you finishing you're first parkrun in a months time and it'll be the most memorable run you'll ever do.

These stages when you're running are the toughest, and they get easier with each week.

kit3 · 01-05-2016 11:54AM

Chartsengrafs wrote: »

Well done on getting started Conrad. I'm not sure that breathing 'technique' is a thing. Apologies if it is, just not something I have come across.
If I had to guess, your 5-6 minute runs are probably just too fast to be sustainable. It's a very common thing with beginners. Maybe try pulling back the effort a bit?

Snap

I stopped to tend to my cooking mid reply so missed yours !

Coffee Fulled Runner · 01-05-2016 02:38PM

I would say take it easy and build a base. Don't just go flat out just keep them runs easy. Maybe follow a easy base building plan. Don't go down the route of trying to run in long distance races too soon. Maybe a few parkruns and if it suits join an AC too.

Conrad83 · 01-05-2016 04:27PM

Thanks guys! I think the speed could be a factor alright, I used to run competitively when I was a teenager (I'm 33 now) and maybe subconsciously I am running a bit too fast even though I try to be aware of this and slow it down. My aim is to be able to run 5k and I ain't giving up!!

Firedance · 03-05-2016 10:33AM

Conrad83 wrote: »

Thanks guys! I think the speed could be a factor alright, I used to run competitively when I was a teenager (I'm 33 now) and maybe subconsciously I am running a bit too fast even though I try to be aware of this and slow it down. My aim is to be able to run 5k and I ain't giving up!!

+1 to what the others have said, slooow right down, and when you think you've slowed enough, slow some more! This is the key to all your future running, you can't run your easy runs too slow but you can absolutely run them too fast. Can you hold a conversation when you're running? (its ok to talk your self, we all do it

)

Stick with it! and let us know how you're getting on! There's a log section here and a couch to 5K thread too with plenty of great advice to go around.

robinph · 03-05-2016 04:29PM

As they have all said, run slower. If you are only able to run 6 minutes at the moment then just try running slower for 5 minutes. Or try running until X number of lampposts, then walk for a couple of lampposts and run again for the next X number. Do that a couple of time this week, then next week run the same route but do X+1 lampposts each time with a couple of lampposts recovery inbetween again.

Conrad83 · 05-05-2016 11:20PM

JusT a quick update! Decided to go for a run tonight without the couch 25k app to see how I got on as a few people have recommended this. I managed to run almost 7 mins which I know to some experienced runners is not much but to me it really is considering I couldn't run more than 2.5 a couple of months ago! I consciously tried to really slow down and push myself and am so glad I did, will try this again without the app for my next few runs and see how I get on, really hoping I can keep running for longer soon ðŸ˜Š

thesimpsons · 06-05-2016 12:32PM

like you I really struggled at the start to get past 5 mins of a run. I kept at it very slowly - almost like a power walk at some times. I went slowly from 1.5km to 3km to 5km and was able to do them a little bit stronger each time without stopping. then last week I got to 6km with a tiny stop half way and I thought I'm finally getting there. But last night I ran my first ever 10k, and I did it all without stopping. time was slow (1hr 15) compared to alot of people but couldn't believe I got there. keep at it - as slow as you need to but keep going. I use mapmyride on my phone - it keeps track of the mileage and times and I've got a log to look back on .

also - when I started I could hardly breath not to mention talk. last night I had conversations the whole way (well till the last 1km whenI was a bit wrecked)

livedadream · 16-05-2016 11:46AM

im not an experienced runner but ive been running just over a year (my one year runiversary was last Saturday!)

the thing i found at the start was the same as what everyone above has said, slloooowww down,
i was a demon for tearing off and then not lasting the course, now i have a good solid pace.

the breathing thing ive heard of but im not sure i apply it right,

it seems to be breathe in out in two movement,

each time a foot hits the floor breathe out breathe out
then in and in in two efforts when breathing in, like a drum in in out out in in out out..

Chartsengrafs · 16-05-2016 11:54AM

livedadream wrote: »

the breathing thing ive heard of but im not sure i apply it right,

it seems to be breathe in out in two movement,

each time a foot hits the floor breathe out breathe out
then in and in in two efforts when breathing in, like a drum in in out out in in out out..

Happy runiversary! Forget about the breathing 'thing' though. There's no single correct way to breathe when running. Breathing out every time a foot hits the ground sounds crazy!

livedadream · 16-05-2016 11:59AM

Chartsengrafs wrote: »

Happy runiversary! Forget about the breathing 'thing' though. There's no single correct way to breathe when running. Breathing out every time a foot hits the ground sounds crazy!

no sorry i didnt make it make sense, i dont do its not breathing out everytime the foot hits the ground its two breathes .. i dont think im explaining it right...

like right foot breathe left foot breathe but one breathe if ya get me?
right foot exhale left foot exhale... one exhale but two efforts?

let me try to find a youtube video,

i dont really do it im still trying not to die when running 10km :-)

sconhome · 16-05-2016 12:35PM

Folks well done on the progress but do yourself a favour and forget about the breathing thing or any tips or tricks you are told.

Don't think about it and it will happen, sure you've been breathing properly to match your activity since you were 1 second old. Nothing has changed

The one thing if you are getting out of breath following the C25k you are probably pushing too hard on the 'on' sessions and not recovering enough in the 'off' periods. I usually use the Breath scale with our runners https://allrunningmatters.wordpress.com/2015/10/31/how-do-i-know-how-hard-i-should-be-working-out/ so they can gauge things properly for themselves.

But bottom line, don't sweat the rhythm or count or pairing with the footfall of each breath, let it happen and enjoy the running.

HigginsJ · 16-05-2016 05:16PM

Conrad83 wrote: »

JusT a quick update! Decided to go for a run tonight without the couch 25k app to see how I got on as a few people have recommended this. I managed to run almost 7 mins which I know to some experienced runners is not much but to me it really is considering I couldn't run more than 2.5 a couple of months ago! I consciously tried to really slow down and push myself and am so glad I did, will try this again without the app for my next few runs and see how I get on, really hoping I can keep running for longer soon ðŸ˜Š

I'm in similar spot to you, 33 years of age.

Stick with it, it really is surprising how quickly you build up that base to the point where you are going further each time out. I challenged myself to go just a small bit every time ( even 0.2km)

I am on Week 7 (completed day 2 yesterday, 5 minute warm up, 25 minute run, 5 minute warm down) and I managed to complete 6.5km in 35 minutes, running the whole way.

When I started Week 1 Day 1 I completed 4.1km in 30 minutes. I actually found the first few weeks tougher than the long runs this week. I still find the first 5 to 10 minutes very tough but by the end of the run I feel like I could easily keep going.

lenihankevin · 16-05-2016 05:35PM

34 years old..started the c25k in September...barely got through week 1...stuck with it..tried to be consistant with a day rest between every run. Once i finished the c25k app i just used to run as far as i could every 2nd day...just ran my first 5 mile race on Friday in 36 mins and my first 10 mile race on Sunday in 76 mins. On top of the world today!!

HigginsJ · 16-05-2016 05:39PM

lenihankevin wrote: »

34 years old..started the c25k in September...barely got through week 1...stuck with it..tried to be consistant with a day rest between every run. Once i finished the c25k app i just used to run as far as i could every 2nd day...just ran my first 5 mile race on Friday in 36 mins and my first 10 mile race on Sunday in 76 mins. On top of the world today!!

Fair play, that is good going. Just to hit on one point you made there, the rest day between every run day is what I am doing, really find it works out very well so would recommend this.

DubOnHoliday · 16-05-2016 05:45PM

Our athletics club runs a couch to 5k, no matter what stage you're at its easier to do it with others. Aside from that you get to chat and learn what issues people have along the way.

lenihankevin · 16-05-2016 05:52PM

HigginsJ wrote:

Fair play, that is good going. Just to hit on one point you made there, the rest day between every run day is what I am doing, really find it works out very well so would recommend this.

Also helps that I live on the top of a mountain so every run tends to end with a 3km uphill struggle!!

gutenberg · 17-05-2016 11:12AM

I'm doing Couch to 5K at the moment. I'm just starting Week 5. Honestly it's the best programme, when I started I could barely do the initial runs - not necessarily because of lack of puff, but my legs & feet would get so tired, and after a while I would find breathing a challenge (bad habits picked up through swimming, of only breathing through the mouth). I really enjoyed Week 4 and didn't find the 5-minute runs too bad, so we'll see how this week of all 5-minute runs goes. Any tips for Day 3, when you have to do the 20-minute continuous run? It does scare me a little, even though at this point the majority of the time is spent running rather than walking, but there are still those little breaks...

tailgunner · 17-05-2016 11:23AM

gutenberg wrote: »

Any tips for Day 3, when you have to do the 20-minute continuous run?

Run a bit slower than you think you need to.

If you've been getting through the previous weeks okay, by the time you get to the 20-minute run, your body won't need the little breaks. It's a bit daunting from a mental perspective, but put your trust in the training you've done so far.

Best of luck with it. It's such a huge confidence boost getting through week 5. I found the rest of the programme much easier in comparison.

gutenberg · 17-05-2016 11:40AM

tailgunner wrote: »

Run a bit slower than you think you need to.

If you've been getting through the previous weeks okay, by the time you get to the 20-minute run, your body won't need the little breaks. It's a bit daunting from a mental perspective, but put your trust in the training you've done so far.

Best of luck with it. It's such a huge confidence boost getting through week 5. I found the rest of the programme much easier in comparison.

Thanks! That is helpful advice - better to take it a bit slower and actually finish it than to blaze out after 15 minutes, after taking it out too hard.

Going for the Week 5 Day 1 run later today. I'll try keep ye posted :pac:

HigginsJ · 17-05-2016 01:24PM

gutenberg wrote: »

Thanks! That is helpful advice - better to take it a bit slower and actually finish it than to blaze out after 15 minutes, after taking it out too hard.

Going for the Week 5 Day 1 run later today. I'll try keep ye posted :pac:

Best of luck, as was said above, take your time and you will easily cover off the 20 minutes. 100% agree that c25k is a great programme, really gives you a solid base, always pushing you a bit more.

demfad · 17-05-2016 02:10PM

Conrad83 wrote: »

Hi am wondering if any experienced runners can give me some advice.

I've recently started the couch 2 5k running app and am currently on week 4 but am finding it quite tough, I got to week 5 but had to go back a week. My problem is I cant seem to run for any longer than 5-6 minutes, now that is an achievement as when I started out I couldn't run for more than 2.5 mins. I'm reasonably fit, gave up smoking 1.5 years ago etc. I'm not sure if it's my breathing technique but when I get to 4-5 min's I get very out of breath and can't seem to get much further. I've tried counting my steps and breathing in and out for 3-4 steps.

Any tips?

A few runs that might help.

5 min walk to warm up
then 10 x (1 min jog + 1 min walk) 5 minw alk warm down.

After a few of those try (5 x 2min jog+ 1 min walk) samer warm up and cool down.

In the walking warmup try and bring the effort up to where you are breathing a bit. When you start to run, imagine running at that same effort.

gutenberg · 17-05-2016 04:27PM

HigginsJ wrote: »

Best of luck, as was said above, take your time and you will easily cover off the 20 minutes. 100% agree that c25k is a great programme, really gives you a solid base, always pushing you a bit more.

Went out earlier for Week 5 Day 1. It wasn't the best run, felt tired & sluggish (maybe because it was close to lunchtime and I didn't have an enormous breakfast...). Sometimes I get a stitch while running, is there anything I can do about it other than stopping? Should you just push on? I never really know what to do...

sconhome · 17-05-2016 05:28PM

Stitch can be directly related to breathing. Usually its a little spasm in the diaphragm muscles. Any time I get one I press two fingers into the area under the rib cage and a couple of deep breaths in through the nose and out through the mouth can help a lot.

I was just looking back on my own notes and based on a couple of years running C25k I've found that people respond better with an extra week in the early part of the program so Week 5 becomes Week 6 effectively.

Casey78 · 17-05-2016 05:37PM

Conrad83 wrote: »

JusT a quick update! Decided to go for a run tonight without the couch 25k app to see how I got on as a few people have recommended this. I managed to run almost 7 mins which I know to some experienced runners is not much but to me it really is considering I couldn't run more than 2.5 a couple of months ago! I consciously tried to really slow down and push myself and am so glad I did, will try this again without the app for my next few runs and see how I get on, really hoping I can keep running for longer soon ðŸ˜Š

Keep at it and you'll get there. I was the same as you when I started.
I remember one of the weeks had a 20min run and I was terrified of it.
12 months later I was lining up at the start line with 15,000 other people ready to run the Dublin Marathon.
You'll get there to.Best of luck with it. Best thing I have ever done for myself is to start running. Only wish I started when I was younger,I was 34 when I started.

Ososlo · 17-05-2016 06:12PM

gutenberg wrote: »

Went out earlier for Week 5 Day 1. It wasn't the best run, felt tired & sluggish (maybe because it was close to lunchtime and I didn't have an enormous breakfast...). Sometimes I get a stitch while running, is there anything I can do about it other than stopping? Should you just push on? I never really know what to do...

Try not eating for at least 2 hours before you run and you might not get a stitch. I would 100% get a stitch if I ate close to running. Don't have too much liquid in your stomach either. Stitches are a biatch and it is very hard to run through them. Focus on good even breathing too and keep your pace nice and slow and comfortable. Good luck with it.

livedadream · 18-05-2016 08:52AM

gutenberg wrote: »

Went out earlier for Week 5 Day 1. It wasn't the best run, felt tired & sluggish (maybe because it was close to lunchtime and I didn't have an enormous breakfast...). Sometimes I get a stitch while running, is there anything I can do about it other than stopping? Should you just push on? I never really know what to do...

my specialist (ive crohns so almost had a heart attack when i got my first stitch thinking i was dying) said that in general when exercising a stitch on the right side is breathing related and a stitch on the left is food/water related.

now i try to push on, unfortunately no matter how fit i get i will properly always get a stitch low down on my right side, i try the same as the other poster sticking my fingers in and hoping for the best or arms over head to try to stretch it out.

Enduro · 18-05-2016 09:45AM

It could also be that your running too hard. A lot of modern theory on the causes of stitch is that is very little to do with food or water intake, but much more associated with lack of conditioning. So try easing off a bit.

Running for beginners

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