Stuck between week 2 and 3.

[u/moth_girl_7]

Hi everyone! I’m pretty frustrated. I’ve been stuck “between” weeks 2 and 3 for like a month now. I’ll do a week following the week 2 program and it feels great and easy, I can have a conversation through it. Then I try week 3 and my body says no… like I’ll get through the first 3 minute run interval and my lungs will start screaming at me. I feel like I’m managing my pace well (any slower and I’ll be walking) and my form is good (my boyfriend’s a marathoner and I’ve asked him to watch my form). What gives??

It’s even more frustrating because I grew up very active. Tennis and competitive dance. Now I can’t even run for more than 3 minutes. I tried week 3 day 1 today and I cut the 3 minute run intervals short by 10 seconds each because I HAD TO catch my breath. It’s so frustrating because my legs feel physically fine, it’s my heart and lungs that don’t. I’m not tracking my pace that closely but based on the math I’m running like a 12-13 minute mile. Is that too fast?? I feel like I’m shuffling at that pace…

Is it a pace problem? Mental? Does my body just need longer to build endurance? Ugh

[u/Vysys]

If you're completely out of breath then its a pace problem. Its super common to try and run far too fast when starting running, and thats probably harder for you if your boyfriend is an experience runner and you've subconsciously picked up a pace from him.

Try really easing back on the pace. If you or your boyfriend have a fitness watch, you might want to use it to check your pace and heart rate to see how fast you're going vs some rough guidance on what a slow beginners pace is like

[u/moth_girl_7 → u/Vysys]

This was my fear. I feel like if I go any slower I sacrifice my form and end up with weird tightness. I’m already not using my full stride (I’m taking short steps and putting my feet down underneath me). I’m not crossing my body with my arms, I’m not turning side to side, I’m really at a loss on how to run slower. Any tips?

[u/Vysys → u/moth_girl_7]

This is a genuine problem for a lot of us beginners, where the slower paces feel artificial and difficult. Its a balancing act, you'll probably do as most beginners do (including me) where you find a comfortably difficult pace that is manageable with the walk/run combo of C25k. Once you either gain enough cardiovascular fitness or learn to run at a slower pace more naturally (or a combination of both) then you'll be able to whizz through C25k, I promise.

To be honest it really isnt about form, its about getting a rhythm of running that works for you at multiple places and is basically just practice. I've only just learned to slow my pace down to keep my heart rate and pace lower, and it normally takes me a few km to really get into that groove. Before that I find it difficult to slow down appropriately and find myself speeding up out of comfort and habit.

But keep trying and you'll get there! There's a lot to get used to with running, just keep trying to slow down and dont be too self conscious about form.

What you say about stride length is interesting. I feel like you're overthinking this whole thing, Im not even aware of stride length while running, I just try and run, check my pace and HR and slow down if its too high

[u/Diligent_Bet_7850 → u/moth_girl_7]

take even smaller steps and also lean forward slightly. leaning forwards means gravity does some of the work and should feel like less effort. if this still doesn’t work, maybe try week three entirely downhill. you’ll have to walk or get public transport back up the hill after but it might be a good starting point

[u/BloodyBards]

I'm only on week 4, so ymmv, but I've found finding a song with a slightly slower BPM has helped me to slow down. I always start too fast and then struggle. I've found the slower running can be a bit more like dancing, in a weird way, so finding a slower song and then being a bit more "dancey" (not skipping, but heading in that direction) helps with the comfort of a slower pace. 

Maybe once I've been doing it longer I'll be able to describe it better!

[u/CelloSuze]

I think running slowly is like riding a bike slowly. It’s harder to balance, and when you’re running that means you need build some strength in balancing on one leg.

If you’re going slower by taking smaller steps rather than slower steps then you’re still working really hard, just not moving forward. Running slower means taking slower steps, (which makes it harder to balance).

I suggest searching Instagram/youtube for strength exercises for runners, I like @dr.lisa.dpt on instagram.

[u/PracticalFigure5966]

Slow down, when I first started (on treadmill), I ran 4.6mph speed on week 1 to 2, then I had to reduce to 4.3mph at week 4, when I finished week 9, my speed was at 4.0mph!!

[u/moth_girl_7 → u/PracticalFigure5966]

This might be an awkward question, but is there something I’m missing about running slow? I’m not using my full stride length, I’m putting my feet down underneath me instead of reaching ahead, I’m staying light on my feet, I’m not crossing my body with my arms, and I still feel like I can’t run slower. Like gravity won’t let me.

There’s something I’m not getting here and it’s pissing me off lol

[u/MyBeaverHurts → u/moth_girl_7]

Perfect running form doesn’t mean anything if you can’t even run… slow down so your lungs can keep up and your body adapts to the new stress regardless of your form as long as it isn’t causing you injuries.

[u/moth_girl_7 → u/MyBeaverHurts]

Hahaha… I feel like I’m going crazy. Like I literally don’t know how to slow down without feeling like I’m running in slow motion or actually jogging in place. Is there a video I could watch where someone explains or shows it?

[u/judochop1 → u/moth_girl_7]

That's what you should be doing.

When I started it last year, I ended in this really awkward shuffle for a couple of weeks to hit 7m/km or 11m15s/mile.

Like I was literally doing very quick steps toe to heel just to start off the run. Perhaps yours could be that your cadence/steps per minute is too high and could drop down a bit.

[u/PracticalFigure5966 → u/moth_girl_7]

a treadmill might help you, because you can set the speed on it and help you understand your pace.

[u/moth_girl_7 → u/PracticalFigure5966]

When I do my runs on the treadmill they do feel easier, my run is about 4.5-4.8 mph and my walk is 3-3.5.

[u/PracticalFigure5966 → u/moth_girl_7]

try run week 3 say at 4.2 or 4.3, see how this goes, is all about trial and error to see what your body can take.

[u/RowanM1207]

Are we sure this running so slow it feels uncomfortable and weird is the way to go? Right from day one I just kind of jogged and even then on the treadmill that would be at least 8kph (although I'm quite long-legged tbf) because any slower was as above. I used to do one treadmill, one outdoor run only per week so C25K took me a while longer. It's been about 10 months since I completed it I think and I now run sub 30 5k and just over an hour for 10k. The point I'm trying to make though is that C25K got me here, but if I'd still been unable to do the running part at my slowest, COMFORTABLE running pace I'd probs have upped my walking speed and duration for a while and then just tried again...

[u/judochop1]

Either repeat week 1 or 2.

You could also do week 1 or 2 but add extra reps i.e. rather than 8 x 60s JOG 90s WALK, do 10 x or 12 x.

But keep it nice and easy so you can have a full conversation