My Biggest Problem. arghh help!
 

I've started the C25K program, and even though it's day one, I feel like I'm really going to like this.

My only problem which has always been my problem is breathing too hard. I could keep at a steady jogging pace for longer than the programs requires, if only I didn't feel so out of breath. I don't get cramps, I don't get sore muscles (until the next day, haha). My stamina can keep going but I always have to stop because I'm out of breath, and not even tired or have the "I can't do this anymore feeling". It's so frustrating!

Is there a specific breathing pattern that would help with jogging ? I was going against the wind for the first half of the time, and I know that didn't help.

Maybe everyones like this and I'm just crazy ?

Ahhhhhh

While I am no expert, I think it's something that just takes time. As you keep doing it, your lungs will get stronger and stronger.

There's a reason why C25K is structured as it is. You're not EXPECTED to go more than the required amount. Just follow the programme and you will find your breathlessness reducing as you go. You will still puff from time to time, but your recovery will faster. Honest!!!

However there are breathing patterns which folks say help - just google up running and breathing patterns. I don't worry about this. As long as the breath is going in and out, I'm happy.

I started running a little over 2 years ago with the C25K program and love it! I echo what the other posters have said: give yourself time. Both breathing and muscle stamina will come over time, as you progress. A big part of it for me was developing and becoming aware of my breathing while I was running.

As a side note to that, I did the whole program on a treadmill then switched over to running outside. My breathing developed a much easier, more natural rhythm outside! It was amazing. You might already be running outside, but if you're not an it's an option, think about it.

Also, even if your breathing is OK and your legs feel fine, it's important not to push yourself too hard. That's when injuries happen. Newbie runners are advised not to increase mileage by more than 10% per week, just to give muscles/bones/ligaments and tendons time to adapt and strengthen.

You're doing great! Keep it up! :)

If you are that out of breath, you are running wayyyyy to fast. Slow down. And when you feel like you've slowed down so much you feel like you aren't moving, slow down MORE!!!

Your cardio hasn't caught up with your legs yet!

Jen

Thanks all ! I guess I just feel like it would be so much less of a chore if I didn't feel like I can never catch my breath. I know I'm out of shape, but good grief that's crazy.

Anyways thanks for the encouragement and ill kcco :)

I just did W1D1 as well. I've never been the athletic type. My lungs burn when I run! I'm sure it will ease up over time though.

I again like others suggest looking up breathing techniques as well as running if your form is just right it should make it easier.

Here's some Good info!




Head Tilt
How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders
Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms
Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso
The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips
Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride
While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet
To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.


Source:

I again like others suggest looking up breathing techniques as well as running if your form is just right it should make it easier.

Here's some Good info!




Head Tilt
How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders
Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms
Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso
The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips
Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride
While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet
To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.


Source: http://m.runnersworld.com/running-tips/perfect-form

I agree with everyone! Don't run too fast and it'll get easier with time.

I'm currently on Week 4. I had a hard time finishing my 60 seconds at first, I was soooo out of breath! Now in week 4, the 3 minutes stretches are pretty easy, the 5 minutes one are a little harder, but I'm confident I'll be able to run them comfortably by the end of the week. It really is a fantastic program.

Ahh, I feel terrible I forgot about this post. Thanks to everyone who replied and Thedollylala, that was a very insightful read. thanks so much :)

I recently started C25K and had the same problem, but for me the out of breath was really extreme. Kind of painful and panicky. I went to the doctor and she gave me an inhaler for exercise induced asthma, and it's made a world of difference! Just something to keep in mind