First 5k

Try slowing down a little. See if that helps.

I have been able to do a 5K since mid June this year. I've been battling a hip issue since the end of July (while training for a 10K). I switched to the Galloway walk/run method. My hip can handle it WAY better, as can my lungs LOL. And the kicker? I'm faster. In July, I did a 5K in about 38:33 and the one I did this past weekend, using the Galloway method, was around 35:30.

I agree...I started with walking breaks when I got too winded...now I can run (more of a jog-walk) for the whole 5K. It just takes time for your lungs and your muscles to gain strength

Walk\Run as much as you need to.

Set and follow your own pace (and not someone elses)

Have Fun!

My running go-to person told me that Galloway has some youtube pointers that you can take a look at also. My friend mentioned to me possibly taking smaller more controlled strides so as to not make your muscles wear out faster. Dunno, will look Galloway up since he is also the guy that the Disney marathon people recommend too. Good luck on your 5K! :flowerforyou:

Hi, all.

I'm training for my first 5k which takes place on September 22. I can only run about 2 miles right now without stopping and I've been training for a month. Once I reach the 2 miles I feel like I'm going to choke on my esophagus.

I'd like to arrive at the run ready to knock out the 3 miles with no struggle and I'm not sure I'll be successful. I think I've hit a plateau.

Any tips? Thanks!

Sincerely,

Couch to 5k-er

first of all, YOU ARE AWESOME! secondly, i love your sassy pic. thirdly, i've "run" several races before and each time i feel like my lungs are collapsing mid-run. i have very poor endurance...but i just keep going. i walk if i have to, but dammit, i finish the race! kudos to you for being able to run 2 miles straight!

I'd like to arrive at the run ready to knock out the 3 miles with no struggle and I'm not sure I'll be successful. I think I've hit a plateau.

Three things:

1) Most people who haven't gone through the full nine weeks of training for C25K (and even many who have) still have to walk part of their first 5K. Don't beat yourself up for having to go slow or even to walk. Your body isn't used to this, and it takes time to build endurance and muscular memory to do it in a way that won't injure you somehow.

2) Running is 90% mental. When you hit your two miles, see what happens if you say "I'm just going to go five minutes more" instead of "Oh, I can't stand this." And after that extra five minutes, go ahead and stop if you feel like you have to. But you might be able to get farther than you think. I did my first half-marathon this year, and that was what kept me going when I hit a wall at mile 11... I just told myself, "All I have to do is two more miles... and that's not so bad."

3) Are you eating anything before you go out? Not right before, but about 1/2 hour to 1 hour before you run, eat something like a banana. It doesn't have to be a lot, but fuel yourself. And when you're done, drink a big glass of chocolate milk or have some other combination of carbs and protein to help your body recover. That's most of what makes you run better the next time--making sure you give your body the right nutrition to hold on to every new gain after each run.

Listen to your body. It will tell you what to do.

I'm running my first 5K on september 22nd as well!! Wonder if your doing the jailbreak?



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