Hi all,

So, I'm a 24 year old male with a history of a very sedentary lifestyle (18 - 22 I smoked a lot and did nothing). I've been doing the couch to 5k program for over a year now. I haven't been super consistent with it, due to cold weather coming along, or a cold might take me out for a week which then leads to laziness etc etc. I am asthmatic but I suffer from 'mild asthma'.

I recently finished W6D2 which involved a 5 minute warm-up walk, 10 minute run, 3 minute walk, 10 minute run. It was quite a warm day and I still managed to finish it. There are a number of things that I am concerned about:

• Should I be feeling really tired in the evening of a run, and typically the day following?
• When I finish the run, it does take me about 5-10 minutes to catch my breath fully, and my heart rate stays about 10-20 bpm above resting for about an hour or so. Is this normal?
• I've always had transient light-headedness which is known to be normal after standing up or squatting, but it seems to be worse the day after a run, I guess because my body is tired?
• I find stairs really poop me out. There are 60 stairs in my building and every time I climb them I am pooped!
• I have recently started using a fitness band and learning about the different heart rate zones. Even if I run at what I believe to be a slow pace, I am in the anaerobic zone and if I were to run any slower, I would be running at a walking pace.

Here are some metrics from the run: https://imgur.com/a/dyZEwu4

.I would really appreciate some guidance if there is something I could be doing better or am doing wrong.