Couch 2 5 k

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KatMR16
KatMR16 Posts: 25 Member
in Motivation and Support
Anybody doing this? I can't even get through the very first walk/run part. My chest starts to hurt. On the other hand, I'm perfectly fine with circuit training and HIIT. So i dunno what the problem is.
My husband says it is normal because my lungs are getting used to it. But I don't think that's true. I have never heard that before. I really want to be a runner. But i can't get past the chest pain.
Any advice?

Replies

  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
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    Best advice for c25k: go slow. If you can go slower and still be running, do it. Don't push yourself. You should be able to carry on a conversation while you're running.

    This advice saved me. I'm on my last week of c25k and can run 35 minutes without stopping. It's a really great program.
  • Adc7225
    Adc7225 Posts: 1,318 Member
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    I tend to agree with Superman . . . it takes me about 2 - 4 minutes to get into a good stride and pass the chest burn. When I started C25K the best advice I received was to go slow, if you are walking at 3.6, run at 3.6. Allow your body to adjust to the motion of running, you may have that burn but over time and as you increase your speed some of that burn will pass or you will adjust better to it. It won't feel like pain just you getting into your stride.

    Or maybe you are like me, I really wanted to run, but I generally hate it! Currently I have a challenge with a friend to run 100 miles in 2016 . . .
  • NorthCascades
    NorthCascades Posts: 10,970 Member
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    KatMR16 wrote: »
    But i can't get past the chest pain.
    Any advice?

    See your doctor and get cleared for exercise.

    Pain in your chest could be a side stitch, or something much worse. None of us can tell over the internet.

    Assuming you're ok to run, start very slow, like RespectTheKitty says.
  • PaytraB
    PaytraB Posts: 2,360 Member
    edited May 2016
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    RespectTheKitty wrote: »
    Best advice for c25k: go slow. If you can go slower and still be running, do it. Don't push yourself. You should be able to carry on a conversation while you're running.

    This advice saved me. I'm on my last week of c25k and can run 35 minutes without stopping. It's a really great program.

    This. Then more of this.
    Slow down. It feels as if you're slower than a turtle already, I'm sure (it felt that way for me), but you're going to fast for now. Slow way, way down.
    The "problem" is that your different body systems are in different levels of fitness. The first few weeks of C25K allow the slower systems to catch up so that everything is in sync. Your tendons are the slowest to improve, for example. Until they do, you have to go slower than your lungs may be able to go and probably much slower than your cardiovascular system may want to, for example.
    Your husband is correct. If you can't speak a short sentence while running, you are running too fast for your lungs.
    Slow is the winning key to learning to run.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    You're running to fast.
  • shellyc7182
    shellyc7182 Posts: 261 Member
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    I agree with the above... Start with a visit to the doc.

    When I did C25K, I went V E R Y S L O W. Instead of intervals of walking and running, I did intervals with walking and faster walking (think power-walking, but less nerdy). Also, I'd repeat the days. I would spend a week on day 1, next week day 2, etc. I eventually worked myself up to running and loved it!
  • belinda_73
    belinda_73 Posts: 148 Member
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    I did the c25k several years ago and still run a couple times a week. I am freaking slow! lol some ppl can walk faster than I run, I keep cadence to easy listening songs, like Runaway Train. I love the feeling of running and I had a rough start. pains in the sides, shin splints, swelling in the knees, I had to see a physical therapist. he told me to go slow. I don't run longer than 40 minutes and make sure you have good shoes. try doing the treadmill at 4 and see if your chest pains are better.
  • chantallemfp
    chantallemfp Posts: 6 Member
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    Add me, I just started. I too struggle and I am learning to belly breathe and not chest breathe if that makes any sense. I struggle regulating my breathing and every runner I know and websites say to belly breathe. This helps regulate your breathing, relieve chest pain and avoid side stitches while running.
  • mikngayaq
    mikngayaq Posts: 24 Member
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    RespectTheKitty wrote: »
    Best advice for c25k: go slow. If you can go slower and still be running, do it. Don't push yourself. You should be able to carry on a conversation while you're running.

    This advice saved me. I'm on my last week of c25k and can run 35 minutes without stopping. It's a really great program.


    I agree with this. Start slow. I am asthmatic and have a really high resting heart rate so little activity puts me at my max hr making it difficult to breathe and continue any sort of run. I started off walking at a brisk pace and slowly increased my pace for almost two months before I could get through the first C25K run. I also found that I had to be well warmed up (walk for 20 min prior) to get through all the runs. I'm still working my way up, slowly, but surely.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
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    Have you looked at running/jogging form videos on youtube? When I started a couple weeks ago, My 'chest pain' was simply from bad form... I clenched my arms too tight, my stride was too large, my arms were up too high and my breathing was far too shallow. I gave up. But, I restarted yesterday with proper form in mind and proper breathing (stomach breathing, not chest breathing) and was able to complete my first day without the chest pain.

    Choose flat terrain.

    To practice stomach breathing, lay on your back and place a book on your stomach... lift the book with every breath.

    If none of this is your issue, then start off with 30 seconds jogging, 120 seconds rest and repeat.
  • KatMR16
    KatMR16 Posts: 25 Member
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    I have been to the doctor several times for my chest pain. Nothing out of the ordinary. Took ekgs, xrays, blood etc. No stress test, though. Doc said since I'm young he didn't feel it was necessary. He cleared me for c25k and my weight training class at the Y.

    Could be my breathing maybe? I was diagnosed with MILD asthma in my teen years. But never needed an inhaler. And never need one while doing circuit training or.yoga etc. I know I probably do not breathe right. And probably my form too. Like Cerise suggested. I will try going slower lol; even though I go pretty slow now.
  • PaytraB
    PaytraB Posts: 2,360 Member
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    For awhile after a bout of bronchitis years ago, I had to use an inhaler before exercising for something called 'exercise induced asthma'. It went away after awhile but it can happen.
    Maybe your mild asthma is aggravated by exercise? It's a conversation to have with your doctor when you see him next.
  • RoteBook
    RoteBook Posts: 171 Member
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    KatMR16 wrote: »
    I have been to the doctor several times for my chest pain. Nothing out of the ordinary. Took ekgs, xrays, blood etc. No stress test, though. Doc said since I'm young he didn't feel it was necessary. He cleared me for c25k and my weight training class at the Y.

    Could be my breathing maybe? I was diagnosed with MILD asthma in my teen years. But never needed an inhaler. And never need one while doing circuit training or.yoga etc. I know I probably do not breathe right. And probably my form too. Like Cerise suggested. I will try going slower lol; even though I go pretty slow now.

    It could definitely be asthma. See if your doc will give you a referral to a pulmonologist or asthma specialist. I didn't realize how often I should have been using my rescue inhaler until my doc put me on pulmicort, and I was suddenly breathing like a normal person. I danced uphill the first time I made it through a hike without my lungs burning.

    Even with the daily pulmicort, my doc has me use my rescue inhaler before cardio, but I've just finished week 3, day 1 of couch to 5k!
  • KatMR16
    KatMR16 Posts: 25 Member
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    I expressed that with him also. He said if it acts up again, to come in and he can do an in office test. Where they make your asthma come up then give you medicine. I haven't been back because i haven't needed to since i quit c25k. I exercise daily, though. I will give him a call.
  • CrossfitOCRunner
    CrossfitOCRunner Posts: 61 Member
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    I coach 2-3 c25ks per year. my fundamental advice is slow down. you are probably running too fast to start out. even a trot is fine. you will build up. the program does ramp up, so don't be afraid to repeat a week. you are probably not used to breathing and running, which is different than some other forms of exercise yet still similar to many - it all depends on what you are used to. try slowing down once you've ruled out anything medical. I've you've been exercising, its most likely conditioning and you are going harder than you do in other exercise.

    if you have asthma, there a millions of asthmatic runners. my coach is one. you can learn to overcome it, but def take the proper steps with the right level of observation and care. Conditions and new things can be dangerous, so put your health first.
  • b12arr0
    b12arr0 Posts: 55 Member
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    shellyc7182 wrote: »
    I agree with the above... Start with a visit to the doc.

    When I did C25K, I went V E R Y S L O W. Instead of intervals of walking and running, I did intervals with walking and faster walking (think power-walking, but less nerdy). Also, I'd repeat the days. I would spend a week on day 1, next week day 2, etc. I eventually worked myself up to running and loved it!


    Best advice right here. Doctor visit, go slow, and repeat days until your ready to move to the next.
  • krasinac
    krasinac Posts: 1 Member
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    I'm glad I found this post! I started the C25K program in February and 3 months later I'm finally on week 6. So I've been repeating weeks a lot until I feel ready to move on. Week 6 has been a tough one for me and I get so out of breath that I end up cutting the running portions short and walking more. I'm going to try slowing down and hopefully that will help. KatMR16 or anyone else want to add me as an MFP friend to keep motivated and discuss challenges with the C25K program?
  • JButlerEagle
    JButlerEagle Posts: 45 Member
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    Also needed this post. Just did Week 7 day 1. I was able to jog (s l o w l y) for the 25 minutes prescribed but my mileage is not there yet... was wondering whether I should keep going forward or pause and try to increase distance. Between this and other thread, seems it's okay to be slow and speed will come as miles get added. http://community.myfitnesspal.com/en/discussion/comment/36615474#Comment_36615474
  • PaytraB
    PaytraB Posts: 2,360 Member
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    JButlerEagle wrote: »
    Also needed this post. Just did Week 7 day 1. I was able to jog (s l o w l y) for the 25 minutes prescribed but my mileage is not there yet... was wondering whether I should keep going forward or pause and try to increase distance. Between this and other thread, seems it's okay to be slow and speed will come as miles get added. http://community.myfitnesspal.com/en/discussion/comment/36615474#Comment_36615474

    I graduated from C25K almost 3 years ago and I still can't run 5K in 30 minutes. Speed is something that will happen (or not) in time.
    I can run 5K or more; it just takes me longer than 30 minutes.....and that's okay. The fact that we're out running, injury free, and having fun that counts.

    Keep up the good work.

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