Can't keep up with Couch to 5K, Week 1 - Do you have any advice?

Well done for trying!

I finished C25K in December. I had lots of trouble breathing at first, too. Try running really slowly.

Also, make sure you're taking a rest day after each session. Your body heals and improves while "resting".

You'll get better as you go.

I ran 13 km this morning, and was barely puffing! The body is absolutely incredible if you treat it well.

Good luck!

Slow down. Really. There will be times that you feel like you're not running as fast as you walk: that's ok. It's also ok to repeat a week.

Like others have said, be the tortoise not the hare. Slow it on down.

I echo all of the above. I thought I had slowed down, but it wasn't until quite a few weeks in that I actually realised how slow I needed to be at that point. As already said, it doesn't matter if you run more slowly than you walk. You will gradually speed up later. I graduated in December and I'm still working on speed, but by slowing down at the start I can now run for 10k quite comfortably.

Do week 1 over until you can do it. If you are actually having breathing problems, then you may want to check with your dr.

I have completed the c25k using Get Running, please take it from me - trust the program.

I remember having to physically stop at the end of every running interval in weeks 1 & 2. I was wheezing and my heart felt like it was going to harm out of my chest. I pushed on and each time the app presented me with a new longer interval, I did it. It was very hard the first time in almost all of those cases but once I had done it the first time, I found I could get by.

A few things:
- Sounds like you need to slow your pace.
- As mentioned above, read up on breathing while running. It is incredibly important.
- I'd suggest some core work to help you. I found my whole form improved when I added core workouts.
- Watch your posture. I used to run like I was falling forward. Once I straightened by back and relaxed my shoulders, my world changed!
- Trust the process and wait for the "hitting your stride feeling" - that point where an interval or a run changes: you're still working hard, it still isn't easy but you feel a change in the strain and have an "I can do this moment". If I feel like I am going to fail, I just make myself wait until I hit my stride before I stop and inevitably find out that I don't need to. Beginning to run is as much a mental challenge as a physical one.

Ok, so I used to do C25K. I started when I was 255 lbs (5'8.5") and the first week was hell. I struggled to jog for 60 secs, and couldn't even finish the first day. But I kept going, and I got better. It took me 1.5 months to move on to Week 2 because I just didn't feel ready. Week 2 was definitely easier.

You just have to keep trying, and don't worry about how long it takes you to complete a "Week". Something that really helped me was singing, believe it or not. I'd sing (quietly or inaudibly) to myself and that helped me to regulate my breathing (I got that tip from an article on Runnersworld, btw).

Also, run slower. When I first started, I'm sure a crawling toddler could have outpaced me. You can worry about speed after you finish the program.

Good luck, OP!

I just started the app and had to stop a few days due to bad weather. but I am going to keep repeating week 1 until I can get better. I can run but for me my legs get tired quick(I can strength train my legs better than I run).when you feel like you cant run,slow down and walk at a moderate pace. you will get better,your lungs will improve and you wont be so short of breath. I have asthma and my lung capacity has improved. I have never ran before but I did and still do exercises to boost my stamina and endurance which is what helped me not get out of breath when running. also I breathe in through my nose and out through my mouth when running,which helps a lot. do you have any breathing issues normally or just while running/working out?

Try doing 30 Day Shred on the days when you are not doing C25K, it really helps with stamina.

I am starting after Easter and looking forward to it.

Slow down

When I first did the program I started at what I considered a slow run... About 5mph. Of course, that was fast for me, but I thought by regular standards it was slow. I thought any slower would be considered a walk. Lol. I completed it, but it was miserable. I was always watching that clock, feeling like the last 15 seconds of each run were going to kill me.

A year later (and out of shape again) I restarted but got an injury. Doctors orders were to slow WAY down. He thought I jumped on the bandwagon too fast, lol. I didn't want to stop running, so I slowed down. I slowed down to 3.0mph at the peak of my injury. One day I "ran" for an hour and a half!! I was so proud. I could have walked faster, but that wasn't the point.

Anyway, over 6 months I increased my speed slowly. I'm still slow (5-6mph) but I enjoyed the process. Feeling like I was dying every time I ran for 2 minutes (or 10) was not fun. Now, I get what they mean when they say the first mile is the hardest, or that you find your groove after a while if you push through. But it doesn't feel like I want to die.

Slow down to a pace comfortable for YOU! Even if it's slower than some people walk. And speed will come after you do it for a while.

*claps* amazing! I have never seen an MFP forum thread with such excellent, consistent advice

Yay, everyone!