What gets you through each run?

[Kerhel]

Hello! I really want to get through the whole programme - am feeling much fitter already! Snag - W3 is proving difficult. I tried W3R4 last night but couldn't run for the full 3 mins (even though I had got through them before). I felt quite sick and couldn't breathe! I was on a slight incline - don't know if that was why. I want to try again today on level ground. My question is: is it really just all in the mind? What gets you through each run when you hit a low? I think I might need to toughen up a bit!

[GoogleMe Graduate]

Not wanting to have to do it again! (Which is slightly weird and nonsensical since the idea is to keep running regularly but...)

Slow right, right down if it is getting really tough. Honestly, run on the spot if you're nearly, nearly there and desperate, it all helps build that mental stamina.

[Hidden]

Absolutely sheer bloody-minded stubbornness. I agree with slowing right down. Get each run in the bag and don't worry about the 5k bit as the real aim is to run for 30 minutes continuously by the end of week 9, and you can work on distance and speed later 😀

[Dunder2004 Graduate]

Running is mostly a mental challenge. When we choose to give up it isn't because we can't go any further it is because we choose/decide that we have had enough.

It may sound simplistic but if you are out of breath, you are going too fast. Throughout c25k you should be running at a pace that allows you to hold a conversation. Next time try to really focus on keeping the running intervals nice and slow and you should find it much easier.

[Curlygurly2 Graduate]

Some runs are just like that, Laura will tell you later " some runs will feel better than others but a bad run is always better than no run" and she should know!

There are lots of reasons why you found it difficult, setting off too fast is often the culprit, but could be the incline, not left long enough after eating, coming down with a little bug, any number of things really. GM is right, just slow down, then slow down some more if you need to. Laura will get you through, she knows what she's talking about.

[Joolez Graduate]

I agree about slowing down- it makes a big difference - plus once I have completed a particular run I just keep telling myself that I can do it because I have already done it. We all have good days and bad days - just know that a bad day is just your body's way of recovering from the new regime and good days will follow - I promise 😀

[Carolinemcd Graduate]

I'm on week 5 and so far I really try hard to just focus on the run and the interval I am doing right now. I got stuck on week 2 for about two months because I was convinced that I couldn't run for 30 minutes. It's ridiculous because week 3 is NOT running for 30 minutes. So my worry was totally irrational and silly. I also spent so much time with the stats and numbers flying about in my head and looking at making improvements to my time. As soon as I slowed right down and let go of the obsession over distance and speed and just focus on the time I felt so much more in control.

I used to write down every detail about my run, now I just record it as C25K W4R3 DONE. and that's it.

Worrying about it doesn't help either. You can do it, you know that

[Kerhel in reply to Carolinemcd]

That is so funny about week 2!! I think you've hit the nail on the head! I went to parkrun on saturday (I walk it) and I was just SO impressed by the people who sprint round it that I got it in my head that I wanted to achieve that too. Right now. It is so frustrating being trapped in the slow lane but I guess it is just patience!! 🏃😆

[Kerhel]

Everyone picks up on something that really rings true. It just shows that you've all been through it too! Great advice, thank you!

[ryse]

One thing my cousin told me is if she's feeling discomfort while she runs (twinges, etc, not full-on pain) she pays lots of attention to each part of her body in turn - toes, feet, ankles, shins, calves, knees, etc - and concentrates on what she's feeling, and she finds that often helps her through. I've tried it a few times and found it helps. It also forces you to listen to your body and slow down a bit if you're going too fast.

Btw I think I just did exactly what you did, but with W7R2 - started off too fast, winded myself, couldn't finish the whole 20 mins, and to top it off, pulled a muscle... so I am here from the future to encourage you to sloooooow dooooooooooown XD

[Irish-John Graduate in reply to ryse]

GREAT POINT!!! Yes - we do need to get out of all the Gremlin-Think in our heads and focus on what our bodies are actually doing/telling us until we get running comfortably in the Zone

[Carolinemcd Graduate in reply to ryse]

I like that idea!

[misswobble Graduate]

I'm glad you said that. It's true 🙂💪🏋🏻‍♀️🥔🍅🥝🥒🌽🥕🥑🍤🥗🥚🥛

We can do much more than we think we can. We are too easy on ourselves sometimes and talk ourselves out of things when perhaps we should be doing the opposite

You're off and running now so that's good! A positive. Ok it's a bit tricky at the moment but keep going, slow but sure and you will push through. You will!

The good thing about this programme is that it's best done slowly, which is such a relief. By all means find flatter ground to run on and tackle hills further on down the line when you are fitter. Hills are good at improving our puff but at first they are very tough and can be demoralising.

If you need to repeat a run by all means to do, but bear in mind it's a progressive programme do try and move on. You are doing well so far so good luck 🙂

[Irish-John Graduate]

A) " It's just about the next step" B) "If I got this far from useless by trusting the programme I can trust it to get me to the end goal" C) All this is making me look DAMN good compared to most blokes my age ( no ladies - you do not have exclusive rights to vanity ) and D) I'm 56, the adventures in life are not as frequently accessible as they used to be - so, this is my version of "all aboard the crazy-train and let's see where it takes me "

[RunningGeek Graduate]

I go with everything said already but would add that I sometimes resort to counting 1, 2, 3, 4, 1, 2, ..... Seems to help me. Persevere, you'll feel better for it and you will be able to run for 30 minutes quite soon Happy running.

[Oldfloss Administrator Graduate in reply to RunningGeek]

Me too RunningGeek ..I am a 1234 kinda gal!

[JaySeeSkinny Graduate in reply to Oldfloss]

Me too! Often find myself doing it, especially towards the end of a run.

[RunningGeek Graduate in reply to JaySeeSkinny]

Mine's usually at the start - the first 5 minutes or so can be very hard

[Oldfloss Administrator Graduate]

Just slowing down a bit more can get you back on track... and thinking just how much good you are doing to yourself by running.

The pesky mind gremlins try everything to stop us running...ignore them or squish them with every slow and steady step!

What gets me through a tough run...just sheer gratefulness that I can do it

[Emmy9 Graduate]

I'd say (1) S-L-O-W...forget about the distance or pace, just so slow that you can keep going (2) Flat, not an incline... Don't tackle an incline yet if you don't want to. My husband kept pushing me to do that but I refused and then when I was ready I managed it fine, but it DOES make a difference (3) Some great music... I didn't have the podcast but check my favourite tracks so I had a few ready which were the right length. Good luck!

[melindes Graduate]

So much really is in the mind. When I started, I had a psychological block about running. I couldn't get both feet to leave the ground together and, like you I found each longer run harder but I kept telling myself i could do it. The trick is to jog slowly and keep encouraging yourself and projecting to the end when you will feel the glow of achievement. I'm just about to go out on run 2 of week 8 and am daunted but confident. I will get through it. And remember, as Laura says if you need to you can go back and repeat runs; you don't have to progress to the next until you feel ready. Give yourself the best chance to succeed. All the very best and let us know how you get on.

[Jennifersimpson Graduate]

Are you listening to music? That helps me. I focus on the words and not the run.

Also when it gets tough I tell myself I'm going to run one more minute and then I'll decide if I'm going to continue. It takes the relief off my suffering right then and I always continue when I reach my point because I feel accomplished.