I’m about to embark on starting the C25K. I’m currently drinking and eating too much and also suffering from mild anxiety and depression. I have a few questions:
Which app do you follow?
Can you recommend any music playlists?
Any other advice you can offer is greatly appreciated as I have always had the “I can’t run mindset”. I really want to give this a try. I’ll be running with my dog as his walk time works out as the best time for me to do this.
Many thanks in advance for any guidance.
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Shellrunner
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This forum is primarily for people following the NHS C25k plan which is available by clicking on the link at the top of the right hand side of the Home page of this site. We welcome people using other plans or apps, but the timings and emphasis may be different so your experience could also differ.
My playlist is all my favourite music on shuffle. I personally don't want relentless 160bpm and enjoy chiliing to a bit of reggae, or whatever as much as more dynamic stuff.
You can run and this training plan, along with your secret weapon (this forum) will prove that to you and get you running for thirty minutes......by which time you will be hooked.
Hi I too run to help with anxiety. I’ve been on the plan for a few days weeks and it has helped with my anxiety. The feeling of achievement when you complete a run makes you feel amazing. It has really helped me in feeling ‘strong’ again and giving me faith in myself.
I run with my dog, so maybe your spaniel would like to join you. Enjoy the journey and I hope it gives you the strength it has given me.
Hi there . 7 weeks ago I couldn’t run anything . Now following the NHS Couch to 5K I’m now doing 25 minutes at a time and building . Get going , follow your own pace and go for it . You could find you start enjoying it and the sense of achievement is brilliant
Hi thanks for getting back to me. Well done to you! Deep down I think I will enjoy it. I brisk walk with our dog for an hour each day and he’s a Spaniel so I’m hoping his endless energy rubs off on me! Thanks again 👍
I use the NHS podcast usually but after getting to the longer runs, I decided to listen to my own music and use a free tracker app thingymebob!
I was in exactly the same boat as you a couple of months ago, eating and drinking too much, anxiety pretty crippling and depression bubbling away. The plan is very easy to follow and it absolutely can be done, one of the greatest things is when you realise you've just done something that you struggled with the week before! It's fantastic for your self esteem!
Good luck! And run slooowwwlllyyy, seriously, you might feel like you're going backwards but it's the best way to do it!
The programme is great for so many things, anxiety and depression and all sorts.. running is going to make you feel fitter and stronger and able to handle so much more!
Just take it gently and begin to use the runs, just to lose yourself in the activity and imaging those stresses and any issues floating away behind you
Thank you, I know I need it and it will benefit me. I really appreciate all your advice so far. I am going to focus on how great this will make me feel. 👍👍xx
We carried out a poll (results under Polls button) recently and over 96% of respondents said they had experienced some mental health benefits from running and over 60% reported huge benefits.
I do feel as though I am stronger mentally (and physically!) since starting, I've just finished week 8 and just that feeling of 'wow, I've just run for xx minutes' is helping me to see that I can make the changes to my life that are needed. My confidence is growing which is helping me to lift myself out of it...which is super!
And, as Oldfloss said, you just lose yourself in the run and things are good!
I'm excited for you, it is such a great thing to start
Healthy eating regime...rest days between every run.. listening to your body, not pushing too hard and always remembering this is your journey.. we are here with you every step of the way... so keep posting please.
Welcome
PS
Oh.. and you will get tired of hearing me say it.. Slow and steady.. it works!!
Welcome aboard and how brilliant that you've decided to do it.
I started on 1st October and did double jeopardy as I quit the booze too for #Stoptober or whatever it's called 😂
I've made a commitment to do a Parkrun on 2nd Dec as my goal, would setting a goal work and give you a clear focus?
Music? For me it's an 80's playlist from #Spotify everytime. I tried the radio but got too distracted!
Dog with you? Yep me too and it's fab having her check I'm still breathing, only challenge is stopping when she needs the loo!
Mindset is key and I must say that whilst I'm only on week 5 I don't feel like I'm going to die when I try to run for a minute any more.....
Try to keep on the flat if you can, I did hills too quickly and have gone back to flat for now. Also if you have woodland it's an amazing time of year to run, light jog, huff and puff your way through them.....
Go for it and the very best of luck to you.
Ps...it got me out of bed too as my anxiety was totally taking charge of my mind....huge difference felt by week 2 x
Welcome! You’ve come to the right place. Six months ago, I was drinking and eating too much and also suffering from anxiety and depression, primarily caused by grief and work-related stress. In all honesty, I’m still eating and drinking too much - but for pleasure rather than for comfort - and running has had an unbelievably positive impact on my mental health.
Trust in the programme and take it one step at a time. You’ll be amazed by what your body can achieve and once your body starts, your mind will follow. I can’t imagine ever not running now.
Good luck and keep us posted with your progress. You’ll find plenty of support and motivation on here to help you!
Welcome! Drinking and eating too much tends to go hand in hand with anxiety and depression. The good news is C25K can really really help with this. The running will focus your mind on something else, and the endorphins released while exercising can give your mood a good old boost! You may find that this new found focus radiates into other areas of your life i.e what you eat and drink. You need to drink more water if you run ✅ You need to fuel your body with healthier foods in order to run well ✅ A run after a good night's sleep is better ✅ See what I am getting at? 😀
This is a very good thing you are doing for yourself. Take all the runs nice and slowly, have faith in the programme and yourself, and take time to stretch after every run. And always post here if you need advice, tips, cheering on or support.
Running has definitely helped me banish some mild depression, with the added benefit of getting fitter!
Now then girly this is the 1st day of the rest of your life and a time of change,you've got the app and your play list plus your best pal as your running partner
The big thing is don't try running to fast take it nice and easy, slow and steady is the way running at snail pace minus 1 is what will get you through this
Let us know how you're going on and we're here to help support you
Hello and welcome to the best forum in the world. Here you will find everything you need in order to achieve your goal.
With regards to the program, I followed the NHS C25K and had Michael Johnson aka Mr Smooth as my trainer.
Music is totally up to you. I have lots of different songs downloaded in my phone which I stick on shuffle when I begin my running so I never actually know what’s coming next and that suits me fine.
If you’re drinking too much alcohol, maybe cut down a little bit especially before run days as you will need to be hydrated when running.
I can’t really comment on the depression part of your post but I know from my own experience of running that it does make me feel happy after I’ve completed a run and that’s down to all those lovely little endorphins that are set free to run round your body to make you feel good 😊
Most of all try to enjoy the runs, make sure that you take your rest days, these are very, very important. On rest days you can do low impact exercise such as walking, cycling, swimming, yoga, Pilates but absolutely no running!!
Keep posting on this forum so that we can all revel in your success and good luck on your running journey 😊
Welcome!! NHS podcast Laura is my hero!! Good luck and keep posting the support here is just awesome 😊
I can’t begin to thank you all for your support so far. I think half the battle is knowing that you’ve got like minded people doing or having done the same. I’ve pulled my NB’s out for a run which is tomorrow! I will heed all your advice and let you know how I get on. Happy Saturday folks! 😍
Welcome to the forum. It's just a great virtual running family, and we'll be running alongside you every step of the way. Come back in to tell us all about your runs, the good ones, and the not so great ones too. You'll get heaps of encouragement, advice if you need it, a pat on the back or a kick up the bum if you feel you need it too.
The podcasts are great although not everyone's cup of tea. Others have loved the app, which you can use alongside your own playlist.
A year ago I was on week 3 of the programme and tomorrow I will be running my 2nd 10K race. I started the programme as part of my recovery from cancer, and I was notably struggling physically, but had hit rock bottom , unable to come to terms with having had a mastectomy and my resultant body image. Running has given me back the feeling that I have control over my own body. It's helped me get fit and feel I can fight off any recurrence, and gives me time and space in my own head to just be...
Good luck, I'm sure you'll do great. Look forward to hearing about your first run.
Hi shell runner this program is amazing I’m on week 8 tomorrow but I keep having to pinch myself because believe me at the beginning I never ever thought that I could ever run 25 minuets straight off . Everyone on here gives you so much support & great advice especially (oldfloss ) slow & steady works every time
Well done and welcome. Don’t think that if you don’t reach each goal the first time it’s a failure. Stick with it until you feel comfortable and ready to on to the next one. The nhs app is fab. I had 3 weeks off with tendinitis and a bout of vertigo and got back into it using the app and this forum. It’s a great programme, go slowly and be kind to yourself by celebrating each achievement (although may not lots of drinking)
Hey Shellrunner, I have also just started C25k to see if it will help with my depression/anxiety, as per my GP's recommendation. Have also been eating too much recently! Good luck to the both of us
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