farmgirl

Thanks for the encouragement!

It's a slow, arduous journey but we can do it!

Congrats on your progress! Getting the hang of taking deep, controlled breaths has taken a lot of practice and concentration for me. Having recently quit smoking I am finding it difficult to increase my lung function especially while I run, but here's what I've been advised and this is working very well for me. While walking/running concentrate on your breathing, this also helps to take your mind off of the fact that your legs are dying (LOL)! But when walking, I breath in deep for three foot falls, and out for two. As I speed up, I breath in for two, out for one. Also, be sure that you're breathing from your belly and not your chest. I've had to make myself stop sucking in my gut (everyone knows it's there anyway) and breath deeply so that my belly moves in and out instead of my chest or shoulders moving. THIS is what has taken a lot of practice and I have even been doing this when resting in my recliner watching TV or working on my laptop. Everyone does everything differently and something else may work for you, but this has worked very well for me. I can feel my lung function increasing and am able to push a little further on the run portions of C25K. Happy Running

Robert I've never heard that advice myself. I am not an expert or anything by any means but I would think that you wouldn't need to take such a deep breath unless you weren't breathing deep enough regularly. I've been pretty successful so far with taking a deep breath in for 3 foot falls and out for 2 and then as I start going faster and further into the 30 minutes I breath in for 2 and out for one. It has taken some practice but learning to control my breathing and taking a deeper breath each time has worked pretty well for me and it's helping my stamina quite a bit.

Doubt kills more dreams than failure every will.

At any drug store you can find a Vicks (or an off-brand) vapor stick. It looks like a small tube of chap-stick but it's like Vicks Vapo-Rub in a little tube that you just kind of breathe in each side of your nose to help dry up a runny nose. I'm a farmer and when I have to be out in the cold working on fences, feeding cows, etc. I always keep a little tube of it in my pocket. Hope it works for you too!

Thanks for the encouragement and Congratulations on your 5K! It takes a lot of hard work and dedication to get to that point and I'm looking forward to that day

I realize that one of the ten commandments of running is that you should never compare yourself to other runners. However... I feel compelled to seek advice. I just today completed Week 1 Day 3 (WOOT!!) and made it 2.2 miles in 30 minutes. I am pretty psyched about this since just a couple of weeks ago before starting C25K I could barely walk a mile. I'm a big girl and recently quit smoking so no matter what anyone says, I will not lose my excitement about my progress but I would love to hear from others about where you started? I will be repeating week 1 this week because I just don't feel that I'm ready to move up but I think that it would be very motivating to hear from others who have been in the same boat. Happy Running!

That's very helpful advice! Thanks Jeff

I have recently quit smoking and getting control of my breath and working on steady, rhythmic breathing has been a challenge for me but I have found that if I breathe through my nose deeply, in 3 foot falls and out 3 foot falls really works well for me and I feel that my lungs are opening up and I am not getting as tired as quickly. Also, breathe from your belly. As a chubby girl it is natural for me to try to suck in my gut and I'm in such a habit of breathing from my chest that this has actually been the most difficult thing to acclimate to. But when you're breathing so that your belly moves in and out instead of your chest you are breathing more deeply and increasing lung function and volume. I find that I have to concentrate on my breathing while I walk or run but I'm sure that after a while it will become something that I just do. I hope this helps and the best wishes to you!

Ashley, I have been a resident of Virginia for the entirety of my 36 years and I agree that this is an awesome place to be! I am in the mountains near Tennessee and North Carolina which automatically makes running a challenge since it's impossible to find a level road to run on LOL! I, too, was looking for a workout partner but to be honest I've come to really enjoy my time alone. Some days I listen to music, some days I enjoy the peace and quiet of just my thoughts and the rhythmic sound of my feet hitting the ground whether it be pavement or a leaf covered trail through the woods behind my house. It's wonderful to have a running buddy to help you stay motivated but don't discount the importance of quiet self reflection I am just starting out myself and we can both do this!

Thank you all for the advice and the encouragement! I can tell a difference in my breathing since I quit smoking and am finally starting to feel good about exercising. I am a bit grumpy but my lungs are healing and I can go longer without getting out of breath now. I am trying to be conscious of my breathing while exercising and have been concentrating on deep breathing and keeping a rhythm, usually in for three foot falls and out for three footfalls. This has worked fairly well. I am, however, having difficulty breathing from my belly. I am in such a habit of breathing from my chest that I have actually been trying to "practice" keeping my chest still while inhaling and breathing so that my belly goes in and out instead of my chest. I read that this was the best way to breath more deeply and effectively. Again, thank you all for the responses and encouragement. It's wonderful to know that I'm not alone!

Thanks for the advice Kristin!

I have found that I have less pain in my joints when on the elliptical machine. I was wondering if anyone else had tried this program on the elliptical and how well it worked? I want to get to the point that I can run outside on the roads and through the woods behind my house, but the pain in my knees and ankles is currently keeping me from doing this. I feel that this pain will lessen as I lose weight begin to build muscle. Any thoughts?

I have been trying to walk to gear up to start C25K soon as I am terribly out of shape. When walking, I am having a terrible time with ankle pain. It is a burning, excruciating pain that goes up the outside of my ankles. From researching it appears to be possibly peroneal (sp?) tendonitis. I am certain that it is related to both my size and my previous lack of activity but I am having a really hard time powering through it. Will it go away in time? Also, any suggestions to help to prevent/ease this pain in the mean-time would be greatly appreciated. I am really psyched up and excited to start C25K and I don't want to lose that excitement over this.

I'm having a lot of trouble with ankle pain. I had planned to walk this week and start C25K Monday but I'm having so much pain in my ankles that I can barely do a brisk walk for 15 minutes. I'm sure it's just because I'm a big girl and in terrible shape, but It's a burning unbearable pain that goes up the outside of my ankles when walking. I was told that I needed to stretch my ankles before starting but what is the best way to stretch them? Will it go away after a few sessions? Any help would be greatly appreciated as I can power through it for a while but can't handle it for 30 minutes.