Stuck on week 1 in C25K

mialsya
mialsya Posts: 188 Member
edited October 2024 in Fitness and Exercise
I'm doing c25k and I am stuck in week one! I can do 20 minutes on the elliptical at a high intensity or walk for 7 miles straight but I can't run more than 45 seconds maximum at a time. I was able to do the full 60 seconds only a handful of times. It's ridiculous. I have running partners to keep me motivated. I have professionally fitted shoes. I've tried track, pavement, and treadmill. I can't get the endurance up to be able to run for any length of time. I think it's because I don't know how to steady my breathing. I'm pretty large chested (40DD) and the girls bounce so much. I've noticed myself breathing in time with the bouncing - I'm letting my chest movements control my breathing instead of my breathing controlling my chest movements. Any help would be greatly appreciated.

Replies

  • fridayjustleft04
    fridayjustleft04 Posts: 851 Member
    Run slower than you feel is normal and wear two bras. If you have to repeat week one, don't feel bad about it. Keep doing it until you can meet the goal. No shame in it AT ALL..you're doing better than all the people sitting on the couch.
  • billsica
    billsica Posts: 4,741 Member
    try running slower, you need to pace yourself perhaps.

    No shame at all in re-doing a week.
  • Elzecat
    Elzecat Posts: 2,916 Member
    you might need to slow down your pace a bit at first so you can concentrate on your breathing and running form. Also, if you're not feeling "supported", maybe try getting a better sports bra? also, the breathing gets easier as you get more conditioned, just keep working at it--I started a variation of C25K in February and it took me way longer than the 9 weeks to get to where I could run 30 minute segments...

    one thing I started doing was practicing breathing in for 4 beats and out for 4 beats, slowly, trying to time it with my footstrike...it helped me get past the "gasping" stage that I was in :)
  • melizerd
    melizerd Posts: 870 Member
    Buy an Enell Brand sports bra! I started at a 40DDD and now I'm down to a 36DD but I still use one and it's AMAZING! They're like $60 a piece but SOOOOOO worth it, I really couldn't have done it without one! You won't have to wear two either! I will tell you that they are odd to get used to because they have hooks like a corset, I hook it with my boobs smashed out the bottom and then tuck the girls up into it after the first or second clip from the bottom is done (start at the bottom).

    It's okay to take longer than the program to work up to it too. I couldn't do it when I started here last August. I had to wait for some of the weight to come off. I started at 242 (I'm 5'7") and until I was under 200 I just couldn't run, it was too hard on my knees. So I walked away those pounds. You don't NEED to run to lose weight or be in shape, run because you want to, because you love it. There's so many other exercises out there no one should run unless they want to.

    I've just completed the official C25K program on Saturday, now I'm working on speed before my first race.
  • Elzecat
    Elzecat Posts: 2,916 Member
    I'm doing c25k and I am stuck in week one! I can do 20 minutes on the elliptical at a high intensity or walk for 7 miles straight but I can't run more than 45 seconds maximum at a time. I was able to do the full 60 seconds only a handful of times. It's ridiculous. I have running partners to keep me motivated. I have professionally fitted shoes. I've tried track, pavement, and treadmill. I can't get the endurance up to be able to run for any length of time. I think it's because I don't know how to steady my breathing. I'm pretty large chested (40DD) and the girls bounce so much. I've noticed myself breathing in time with the bouncing - I'm letting my chest movements control my breathing instead of my breathing controlling my chest movements. Any help would be greatly appreciated.

    Also forgot to say, I was a 36-38DDD when I first started running, and it is more difficult when you're large chested. To the benefit of my running, I've lost most of my chest now lol...
  • NotGoddess
    NotGoddess Posts: 1,198 Member
    Definitely double-bag the girls...it really helps. And get a sports bra with cups, then wear a compression type over it.

    I'm stuck on week 4 myself. Just keep at it. Take it slower if you need to. It doesn't matter if you are being lapped by old folks with walkers. You are building stamina right now. You'll get there.
  • melizerd
    melizerd Posts: 870 Member
    Oh it makes me so sad to see so many women thinking they need two sports bras. There ARE bras out there for women with big boobs. double bras do not give the support that we need, shell out the money for a good one and you're boobies will thank you!!!!
  • iluvtosing2u
    iluvtosing2u Posts: 19
    Don't beat yourself up. I've been re-doing week one for almost a month now and I have made improvements. At first I was just trying to run as long as I could but then I was so done by the last two runs, I could barely make it back home. haha My SW was 335 so I'm a lot heavier than you are and too have the big chest problem. So I changed my program and it's helped me. I started running 30 secs at a time every time instead of the minute. Then bumped it up to 40 every time and now this week I'm going up to 50 seconds at a time. Last week I did so well (for me)! I was impressed. So yeah, it's slower progress but who cares? It's not a race :-) As far as the big chested thing, I was duct taping them down (yep, looked pretty rediculous) because I couldn't afford a sports bra. Then I finally got a cheapy one which helped a little but now I'm wearing two bras until I can get a better one and it's helped a lot. I'm not bouncing nearly as much (I'm a 42 J). So keep up with it, get some more support for the girls and do it at your pace. You'll get better and figure it out. My breathing has come along much better too. I have asthma so that doesn't help, but I've learned how to control my breathing better. It has gotten easier. Hang in there!
  • sabified
    sabified Posts: 1,035 Member
    you might need to slow down your pace a bit at first so you can concentrate on your breathing and running form. Also, if you're not feeling "supported", maybe try getting a better sports bra? also, the breathing gets easier as you get more conditioned, just keep working at it--I started a variation of C25K in February and it took me way longer than the 9 weeks to get to where I could run 30 minute segments...

    one thing I started doing was practicing breathing in for 4 beats and out for 4 beats, slowly, trying to time it with my footstrike...it helped me get past the "gasping" stage that I was in :)

    This^^

    This may be tmi, but I wear 2 bras- even just one "good" one isn't enough for me..... I wear 1 underwire (no padding! you'll learn quick on that :| lol) and then the sports bra over it... I find that gives the best support.

    Run slowly until you get your breathing rhythm down and then work on speed. I dunno wat the C25k says, but I've kept speed as one of my last goals, and that's been working well so far...
  • WalkingGirl1985
    WalkingGirl1985 Posts: 2,046 Member
    I remember feeling the same exact way when i tried running for the first time..I've tried this program and never could get through the first week or two. I felt defeated. Then recently, I wanted to give this another shot..and now im just about to start my 5th week and can jog 1/2 a mile or 5 minutes straight, without walks. Trust me, this does get easier. Go at your own pace, start slow, breathe..inhale/exhale..then when you begin to feel comfortable with that, slowly increase your time or distance. As for the problem with the girls, try looking into tighter sports bras. :happy:
  • mialsya
    mialsya Posts: 188 Member
    My pace isn't that fast. Maybe between 5 and 5.5mph. I like the timing breaths idea. And I'll definitely double up for extra protection. Right now I only have compression type bras and all they do is squish and cause my entire front to bounce, flab and all, and not just the boobs.
  • melizerd
    melizerd Posts: 870 Member
    My pace isn't that fast. Maybe between 5 and 5.5mph. I like the timing breaths idea. And I'll definitely double up for extra protection. Right now I only have compression type bras and all they do is squish and cause my entire front to bounce, flab and all, and not just the boobs.

    This is fast :P 5mph is about a 12 min mile. I finished my first 5k (on my treadmill) doing a 13:30 min/mile. Tonight when I ran outside I was doing 12:35 min mile.

    Start slower :D so it's BARELY faster than a walk. Speed WILL come, when I started I was going even slower than I am now LOL.
  • NotGoddess
    NotGoddess Posts: 1,198 Member
    Oh it makes me so sad to see so many women thinking they need two sports bras. There ARE bras out there for women with big boobs. double bras do not give the support that we need, shell out the money for a good one and you're boobies will thank you!!!!
    I did shell out the money for a good one. Cupped, fits and supports great-hold everything steady almost all the time. My cupped bra supports but does not compress, which is what it should do. But I'm big enough that I still get jossling when I'm doing something especially vigorous. I find the extra bra on top helps add that little bit compression-just enough to keep things steady.
  • GenerationD05
    GenerationD05 Posts: 93
    My sister is either a B or a C and she even wears two bras. I wish I bought a second sports bra, but I'm good for now with just one. If you don't feel comfortable with it, I recommend getting two. Even if you get a good fitted sports bra, it might bounce. As for repeating weeks, I pretty much agree with all the advice given. Just take your time, and if you have to work up to a minute, then go for it! It's not about how fast you can go or doing it for the sake of doing it. get comfortable with it and you'll know when to improve your running and walking. I remember starting week 1 and I was panting after running. Now I'm on week 6 (just finished week 5 yesterday) and the only problem I've REALLY had is the 20 minute run from yesterday. It'll get easier, I promise =]
  • SunshineKisses_2012
    SunshineKisses_2012 Posts: 471 Member
    My pace isn't that fast. Maybe between 5 and 5.5mph. I like the timing breaths idea. And I'll definitely double up for extra protection. Right now I only have compression type bras and all they do is squish and cause my entire front to bounce, flab and all, and not just the boobs.

    This is fast :P 5mph is about a 12 min mile. I finished my first 5k (on my treadmill) doing a 13:30 min/mile. Tonight when I ran outside I was doing 12:35 min mile.

    Start slower :D so it's BARELY faster than a walk. Speed WILL come, when I started I was going even slower than I am now LOL.

    ^ That. Holy moly!! 5-5.5? I would DIE if I ran that fast! I'm comfortable at 4.5. I can keep up with it for a few minutes solid. I don't run much...waiting for the weight to drop off (which it can/does/will with walking) so my knees won't call it quits on me, but I also won't start C25K until I'm down to 225. Too much pressure on my back and knees. I don't have the form or the strength in my muscles surrounding to adjust for form. Right now, fast walking, calisthenics, and weights are where I'm at.
  • sabified
    sabified Posts: 1,035 Member
    My pace isn't that fast. Maybe between 5 and 5.5mph. I like the timing breaths idea. And I'll definitely double up for extra protection. Right now I only have compression type bras and all they do is squish and cause my entire front to bounce, flab and all, and not just the boobs.

    This is fast :P 5mph is about a 12 min mile. I finished my first 5k (on my treadmill) doing a 13:30 min/mile. Tonight when I ran outside I was doing 12:35 min mile.

    Start slower :D so it's BARELY faster than a walk. Speed WILL come, when I started I was going even slower than I am now LOL.

    I agree! My jogging started at less than 3mph, There were literally people walking by me. The point is to get used to the movement- the up and down bounce will still be effective, compared to the more steady walking movement. You will still feel the burn, and as mentioned earlier you can increase the speed when you're used to the breathing (and movement).
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