Couch to 5K Week 5 tip: Pacing and breathing

This week's workout: Walk 3 min/Run 7 min for 30 minutes

By Nick Hurley

Dick Pond

As you begin to run more and walk less, you may have more questions about how fast you should run.

Our run "easy" rule is best accomplished by making sure you can carry on a conversation. Make sure you can speak in complete sentences and your speech should not be rushed.

If you are alone you should be able to sing a simple song. Try Happy Birthday and see if you can get through it without gasping for air.

There are many benefits to running easy especially when just starting out:

• You will burn fat more efficiently

• You will process oxygen easier

• You will run more efficiently

• Your body will produce less lactic acid

When you run, try to breathe in and out through your mouth. The best way to breathe while running is to take short and shallow breaths.

Your breathing will be inconsistent if you are constantly taking long and deep breaths. However, if you have difficulty breathing while you are running up a steep slope using a few long breaths can help you regain your breathing rhythm.

You can also utilize your breathing rhythm to limit or minimize cramps. If you are getting a cramp or side stitch be sure to exhale when that foot hits the ground. It should help to dissipate the cramp.

You have been running and walking for a month now. Congrats!

Be sure to pat yourself on the back and be proud of your accomplishments so far. You will progress even quicker in the next four weeks as you improve your fitness.