There seem to be a lot of posts recently about being scared and frightened about upcoming runs…..Week 5 Run 3 seems, unsurprisingly, to feature heavily in these posts. This may be because the forum is busier, or it may be to do with the times we live in. While on my run this morning, before I had heard about last night’s atrocity in London, I was trying to work it all out in my head.
We all learn, pretty quickly, that a major component of learning to run, is dealing with the psychological challenge of doing something that we have never done before. Apprehension and caution are natural but once you have embarked on C25k, whether you are using app or podcasts, you really do need to listen to the calming voice of your coach. In my case it was the goddess Laura, who made it clear early on that having to repeat runs was in no way a failure…...those repeats just make you stronger…...so what is there to fear?
Fear is an utterly negative emotion. It can cause physical tension, shortness or difficulty in breathing and increased heartrate, all of which on top of the stresses that running puts on the body are unhelpful. Sure, it may serve a purpose in life and death circumstances, but we have a remarkable ability to let it creep, in an irrational way, into our daily lives. Fear of being seen jogging by anyone who might know us…..fear of being laughed at by total strangers…...fear of being seen with a beetroot face…..all common threads on this forum alongside the fear of not wanting to “FAIL” a particular run.
I remember being excited by the challenge of W5R3 ( for those of you who have not looked yet, you will be ready for it when you get there!!). In no way did I fear it. I am not a superman, I just knew that if it was a step too far and I could not complete it, then my first attempt would have helped me be prepared for the next attempt…….every run is training for the next one, wherever you are in your running career. Take the positives (there are always some) and move on. It is about preparing your body, not a tick box exercise. This, to me, is a far more positive way to approach the programme than repeating weeks just because you are not sure that you will manage the next one……..how do you know until you try it.
Voicing our fears can be helpful, especially when there is the reassuring presence of this forum to confirm that you will be okay. However, the language that we use and the way we think through these “fears” to ourselves has a potent effect on how we feel about something and how others relate to our concerns. C25k is a series of challenges, superbly constructed to keep us progressing to the target of 3 x 30 minute runs. None of them should be dreaded or feared and I believe even using those words can subliminally raise anxiety. We limit ourselves by telling ourselves and others that we will never be able to do something. So leave your anxieties at home. Running should be stress free and you will actually perform better without those self imposed stresses...........relax, physically and mentally.......
Stepping outside our comfort zones is empowering.
Starting to run C25k, nearly four years ago, flooded me with an absurd surge of optimism, which has stayed with me, although maybe not quite as extreme now as back then. It was bolstered by the beacon of supportive positivity that is this forum. Running has changed my confidence and self esteem along with all physical benefits gained and all that is reflected in my life and relationships.
Now I know that some think that 'positive thinking' is airy fairy nonsense, so let me tell you a story..........Between 1952 and 1954 an Australian, John Landy, ran between 4 minutes 2 seconds and 4:03 no fewer than six times in his attempt to become the first runner ever to record a sub four minute mile. In December 1953 he only needed to run the final 220 yards in 30.6 seconds to break the four minute barrier, but he tied up in the home straight and finished in 4:02. He told reporters after that race, “I feel I could go on for ten years, but I don’t think it is worth it. Frankly, I think the 4 minute mile is beyond my capabilities.”
In May, the following year Roger Bannister famously became the first man to break that barrier, running the mile in 3:59.4.
Forty six days later John Landy smashed the mile record with a time of 3:57.9……….four seconds faster than he had ever run the distance before………..this is the man who had spent two years trying to knock two seconds off his time.
Nothing had changed physically in Landy's training or form and although his feat has been dissected time and again, the only conclusion is that a barrier in Landy’s mind had been removed, enabling him to achieve what he believed impossible just a few weeks earlier.
This is a lesson to us all, not to limit ourselves............
The only way to fail with this incredible training plan is to head back to the couch on a permanent basis.
It seems to me that we live in a world overflowing with negativity, hostility and fear, but as we know, in this little microcosm of the world, positivity and communication garners fabulous results. Talk to the stranger, don’t worry if the question is silly, offer your advice, help the other person, because, actually, they are just like you, with the same hopes and ………..
......well, I will leave you to fill in the gap with an appropriately positive word.
I know that next week there will be the same flood of “I am terrified about Week…..” questions and this post may not be of help to many, but if just one person thinks “Right, breathe deeply, keep calm and positive, face the challenge and do the best I can.” then maybe it was worthwhile.
Nice one lannoda so eloquently put I agree people seem to want to give up before even starting or have a fear of pushing ones ability(for anyone reading this these are not criticisms but observations of what people have posted).
A great positive read Iannoda. So instead of worrying about my first ParkRun and it's uphill section I'm going to turn things round and breathe, face the hill and do the best I can. No more worries !!
Actually, because of the limitations restricting dashes or spaces in names, most people have never understood that name. It should read Ianno da Truffe, which needs to be said quickly and is not as self centered as you suggest.......my name is not and never has been Ian.
"This, to me, is a far more positive way to approach the programme than repeating weeks just because you are not sure that you will manage the next one……..how do you know until you try it?"
This was certainly something that crossed my mind! Thanks for putting it into perspective.
Ok. There is maybe a difference between anxiety and fear. Fear is a necessary emotion so we can fight or flee a life threatening event. Anxiety is a curse of the modern world; an exaggerated response to threat. So yes , I entirely agree: we need to be braver; warriors in a battle against negativity. But at the same time I really understand that people are scared of all sorts of things. Those anxieties maybe irrational- but they are real.
I try and help my kids to know that you can't achieve if you don't try and I hope that people on this forum know that too.
I love your reply and it would be great to sit down and debate semantics, but my main intention was to point out that we can limit ourselves by our own negativity, in a totally unconscious way. Many of our real anxieties come from our own insecurities and I believe that by taking a positive approach they can sometimes disappear. That doesn't mean they aren't real, but that we are partially responsible for constructing them in the first place.
I don't think I am disagreeing with you at all (I am brave!) but just pointing out that there are lots of people on this site who are fighting real demons with anxiety and it's tough, y'know?
I don't think we disagree at all and I am not belittling anybody's anxieties, I just believe that positivity can prevail.........
My personal philosophy is that we are just a bunch of chemicals and separating mind from body is futile. Put that mix into an environment with so many variables and anything can happen. Positivity, for me, is my, possibly delusional, way of feeling I have some control.
Well said, today I tried week 5 run 3. I didn't get to the end and did 16 consecutive minutes. Will try again on Tuesday and know I'll do it. No fear, just taking one run at a time.
A very interesting post. Many of us have been brought up to get things right - and not just right, it has to be perfect. If it's not going to be perfect then don't do it. It is very difficult to adapt this way of thinking to real life. Your thought-provoking words help!
Wise words...that was me yesterday thinking of doing W5R3 today. Actually when I got up today I was feeling slightly excited about attempting it and that change in attitude apparently worked. Currently sitting here with my well deserved glass of water having just completed it. The last couple of minutes were tough and if my legs had stopped, no worries....it was further than I ran last time. I'll try the same approach next week and hopefully it'll work for me again.
& on that note, just finished wk7:1... my bugbear is hills, or even slight inclines... so decided after all the posts to go for it & although hard, I got over my fear of hills... now I can run anywhere!
As a teacher I used to share this saying with the children, "If you think you can or think you can't, you are probably right." ANd if I asked a question and the child I picked said they didn't know the answer I would say "ok, but if you did know, what would you say..." It was surprising how often they then would tell you a suitable response. (They were Primary age.)
The fear of the unknown,especially as we have to put our own bodies through a physical effort which we have never tried before.What is this FEAR? Is it the possible PAIN that will consume our bodies.Each of us have reached apoint in our lives through painful events however small.There is an old adage " We don't know unless we try it".I am sorry 😞 I.T. if I have gone over with what you have said; it just got me thinking 😔 and l had to put it across in apost toyou as agree with you.Stevy
You are so right, but posting wee worries here is always so reassuring
The advice is always good and that feeling of being cared about just gives you the wee prop you need to get out there and do it. You are esp helpful Ian with your blend of optimism, common sense, and tough love. Thank you.
What a great post. I've just done W5R2 and loved it...I never ever thought I could say that. I don't feel like a middle aged out of shape woman any more...I feel like a runner and I can't wait to have a go at W5R3 because as you so widely say, I will do it. Maybe not on Wednesday, but I will do it! Thank you for your positivity!
I was worried about coming back after a bit of knee trouble. I am now going to just go out and enjoy my run and stop when I've either had enough or I get to the end of the workout. No worries now, cheers Ian
One of the main things that C25k gave me was the confidence to do things I previously thought I was incapable of. Often it has turned out I'm still not capable of them - C25k didn't grant me omnipotence - but once you've tried a thing, you've demystified it, and then it's just a matter of chipping away until you can do it.
Fabulously written! I am on week 6 run 2 on Wed and if you had said to me 5 weeks ago you can jog for 20 mins I wouldn't of believed it! I can and I will!! Thank you 😁🏃♀️🏃♀️
Great and honest post! Very true, I felt a bit afraid before that 20 minute run and by listening both to Michael Johnson telling me 'I can do it, it's all in my head' and Miles Davis calming me down further, I actually ran nearly 4.5k without pain or losing my breath. I felt fantastic, now I'm on W6R2.
My fear came from the fact that I was so prone to injuries previously and when back in early January I actually completed the course, I picked up an ankle trouble that kept we off running for months. A mix of age, very bad shoes, no insoles and running harder than I should have done all dented my confidence and busted my ankle.
Got new great shoes, custom made insoles, wise words and exercises from my physio, and paced myself as Michael Johnson repeated to me every time. This time, no pain, better runs, more confidence and, fingers crossed, no injuries.
Reading this forum helped me understand what we all can achieve, boosted my belief and confidence, and it's just amazing what a simple exercise can do to achieve all that.
I can hardly wait for my evening run today, thank you all!
I’m still around and have since graduated at marathon and ultra running. And still with Miles, although I’ve only kept Kind of Blue and that’s only for relaxing runs up to 10k. 👊😉
Well said And as for that scary ol' w5r3 - yesterday was my first run for a month, so I went back to that trusty 20-min favourite as I was pretty certain I'd be able to manage it. And I did! Mountains are never as big as the first time we climb them (or something!)...
Thank you for this... I think you are so right that certain experiences, and completing C25K is one, stay with you and empower you. They are not magic wands (didn't cure my underlying condition for example... and although fundamentally I knew that (as some might not) I still had a sneaky little hope) but they do shore up resilience which you may never know when you are going to need next.
It's not that we should berate ourselves for a bit of second guessing, we have imaginations after all... and sometimes putting it down here on the forum gets it out of ourselves where it does the damage. We just need to know it doesn't mean anything important. We know that the aim of the programme is to get us running continuously for 30 minutes and not just as a one off stunt, so we can safely take it one run at a time.
What a delightful post, Thankyou for sharing, very wise words... I still do remember that W5 run3 and I will never forget the elation I felt after me and my son completed it... those feelings dont ever go away 😎
Yes he is!!! my beautiful 15 year old ran every day on holiday at my mums in Hayle on the beach with me last week. He's my favourite ( and only) running buddy, I feel very blessed....
Love this. For me, something changed or clicked when I started this programme. Or maybe just before which is what gave me the drive to just go for it in the first place. I couldn't complete the very first session properly - I had to miss one of the middle runs & cut a couple of the latter ones a few seconds short. But rather than give up, I made a decision to do It again until I was able to do it 'properly' then could move on. Thankfully I was able to do it with my next attempt & I have no doubt my change from normal anxious mindset had a lot to do with it. I'm now on week 7, running (slowly) for 25 minutes & really looking forward to doing the Race for Life in 2 weeks time. And that's just the beginning... 😀
This was me last week dreading Wk5. Then after coming on here and hearing the positive replies, it gave me encouragement and put me in a different mind set.
What's the worse that can happen? I have to walk some of it, there!! That's what I've been doing for the last 4 weeks, nothing has changed,
I'm not gonna die and I'm not a failure. And more importantly, I'm out there giving it a go, which is what I wasn't doing 5 wks ago!
So now my mind set has changed (thanks to you lot) and I've wk5 r1 in the bag, the next 2 are mine!! 💪💪
I'm glad I put the dreaded post out there. It helped my immensely.
Cracking post, young man. i don't get on here nearly often enough these days but definitely couldn't miss reading this one. Was it FDR who said, "We have nothing to fear but fear itself."? Dunno, but whoever it was knew a thing or two. Nothing limits us more than our own lack of confidence.
I'd like to add to your post some thoughts on the negativity of "gremlins" Some people like to name their gremlin, and give them a personality and traits... and blame them for their inability to complete certain runs etc... personally I think this is a bit dangerous, sometimes there are times when we should listen to our bodies (how many times have you heard that?) and STOP! It's kinda fashionable on this forum, I've never heard of Gremlins anywhere else, to blame these imaginary gremlins, and attempt to keep going when sometimes it would be prudent to do the opposite...Gremlins don't exist, they are in your head. We're all adults here, take responsibility for your runs, successful or otherwise...
Like you say gremlins are in our heads. My understanding is we use the term gremlins to refer to our inner critic (telling us we are not good enough, etc.), rather than to refer to any physical aches and pains.
I have just read this on the advice of jancanrun...I was worried about next wk...5...now I say come then let's get this done!!! If I don't succeed totally the. Will just do it again, and again until I do it!!! Thanks, brilliant advice!!!
Really glad I read this thank you, WK5R3 coming on Fri I don’t know what it is and I don’t want to until I walk out the door and then I will get on and do it !!!! (He says hopefully) 👍
That Labour bloke is a big inspiration! Watson says at first he ran "from lamp post to lamp post" and I remember a big lady who turned into a marathon runner who began by pretending to run for a bus. I guess fearing looking an idiot is one of though fears we have to over come. At least I am not famous, but like him I would love to lose 7 stone !
I find the word apprehensive useful. Afraid means I’d rather not. Apprehensive means I think it may stretch my capabilities so I need to make sure I’m properly prepared and clear about goals and how to reach them. Same butterflies, different attitude.
Love this Ian - thank you for taking the time to write it (albeit a while ago now!). I am about to do run 2 of week 5, and am excited! I find it fascinating watching how my body is changing and adapting through this process. I have always tried to keep fit, but have done this through classes in the gym - from kettlebells to yoga - and have never been a runner. It's early days I know, but I feel like I am unlocking a piece of the jigsaw, if that makes sense! Onwards and upwards!
I can't tell you how many times I've read this post. It's SO helpful on the down days - and I've shared it with others too. (If you run as beautifully as you write, you must be some runner!) Thank you so very much. I can't imagine how many people your words have given hope and a 'Darn it! I can do this!' to... (Raises hand... 🙋🏻).
This should be a "pinned" article. It would help a lot of newcommers in the initial stages to ignore inhibitions and try out the task at hand. Very well put and a little bit of history to inspire never harms.
Glad I found this. Thank you. For me and I am sure others, It’s always at the point were I want to give up but choose to keep trying that I do my best and realise new capabilities. It’s taken me until I pushed through the C25K runs to appreciate that and it has positively affected my life and relationships. Getting there has been a matter of balancing what I want to achieve against what I think I can achieve and finding the middle ground. ☺️
...really inspirational thank you...why don't you re-post this every week, I'm sure even graduate members, along with newbies will appreciate this ...even if they have seen it before
Found this post last night when I couldn't sleep. Completed W3R2 yesterday - my first run outside and really struggled with the 3min runs and kept thinking if I can't do 3mins how am I going to do 5mins, 8mins etc.etc. - this post very helpful. Thank you!
Thank you so much for this. I try to be as positive as I can, and the odd thought does creep in. Now, I'm going to try to push myself even more. Your positivity shines ☺
Really appreciate this post...several of your comments hit home (I tend to be a really negative thinker.) I am beginning to believe that the plan will prepare me for my next run, that doing (trying) is better than not as some improvement will ensue. Only just finished week 2 but feel I am mentally ready for and will enjoy the challenge of the coming weeks. I feel buoyed up by reading all the positive comments. Thank you everyone.
you obviously picked me up wrong, I wasn't negative at all and if I feel a bit of apprehensive, when I saw the jump from 5 min to 8 min, I thought ok, well I better step it up then . Once I turned on Laura I focused reconnected with myself and knew I could do it.
I never thought for a second I would fail as this app is putting you through the paces in away you are building up your stamina.
Great Post, loved the John Landy story. I have been positive about all my runs on here, never feared any however did have a wobble Wk 7 and a moan on here as had 2 consecutive really hard runs, got some great advice put my positive pants back on, set a challenge for my next run and had a great one. Positivity, determination, fun and self belief are all key as hard as they are to achieve sometimes. Thank you for the inspiring words and constant support 😊
Ok thank you for this, wk5 it will be then. Since writing my post I have looked at my runs for wk4 and they have got slightly quicker each time. So without looking for what wk5 entails I will get out there on Sunday and if "Laura" says I can do then I will trust her and the programme. Thanks again for the info.
I've just read this and what an inspiring article! thank you so much, 🙏. Being a newbie runner this is such good advice to read.
This is my first post here - I don't do social media, but this feels a much nicer and safer space than a lot of other forums. It's a few months since I started C25k and have read a lot of the posts though and find them very helpful and friendly.
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