Couch to 5K

My motivation has followed the snow down the drain!

Hello everyone, I've been following the couch to 5k plan for 8ish weeks now, but am new to the forum.

I'm looking for advice on how to get back out running after a break. I completed week 7 Run2 and was due to complete run 3 last sunday - when we got snowed in. After being stuck in for 3 days due to the ice, then catching up on everything I was supposed to do during that time, my running has taken a back seat. I was planning to go out today, but just as the rain stopped and I was almost ready to go I've been struck down by dizziness and headaches. I feel as if almost everything is stopping me from heading out at the moment, which is frustrating because the reason I started running was to combat my SAD and depression.

Does anyone have any tips for going back out (especially when it's cold and dingy)? Should I go back a week or just see how it goes if I continue with week 7?

I think I may be psyching myself out, so any advice is greatly appreciated!

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Go out when it's cold and you'll feel like a hero when you get back. I promise. Not if you're sick though.

I always like to ease my way back in with some intervals after a break. If it's only been a short break I'm partial to having a run from week 4 and then going back to my regular business. But there's no problem in starting back where you were either.

Also, my OH is running outside for the first time this year to combat SAD. He hates the cold and normally does the gym in the winter. I have to say, from the outside it looks like it's rally made a difference for him. I hope it helps for you too.

Happy running.

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Hi I was the same had a two week break due to weather and feeling under the weather. I’m a graduate so had been running 30mins comfortably before my break. Went out this morning it was very cold but you soon warm up! I tried 25 mins as didn’t want to push my luck and the first half was hard. My head gremlins were trying to tell me I couldn’t do it after a break but I ignored them and completed it successfully. It wasn’t easy and wasn’t pretty but I did it. Hard part over now and the sense of achievement is amazing. I did it and so can you if you have to repeat a shorter run to get you back in try it. I do think though it’s mind over matter and if you put your mind to it you will get through the run although it might not be easy or pretty. Good luck believe in yourself you can do this 😀

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I would just carry on where you left off personally (although not if you are unwell). You are far enough into the programme to have a degree of residual fitness.

I would try not to over-think or give yourself options. Wrap up warm and head out the door. If you don't manage the next run, it isn't the end of the world, just repeat it next time around. This dark time of year it's great to soak up whatever light there is in the day. Good luck :)

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If you find it difficult to go out again and it makes you feel nervous, just try to go out for a walk (brisk walking) and see how you feel. It sounds like you're putting yourself under pressure when the programme is about relaxing into a run. So don't fret about the 25 mns (especially because you've already done them! So your body can): if it makes you feel better mentally, go for a short run like 10 mns with the warm up before. Perhaps while running, you'll feel so liberated that you'll carry on to your 25 mns... See how it goes but make sure you feel fine (dizziness and headaches can be triggered because you're tense.): do some active stretch warming up before your run at home and some deep breathing to relax. Hope you'll be out soon and up to take up that W7R3!

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I Agree with helenwheels

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I understand where you're coming from having had the problem myself, it does sound as though you had a panic attack, anxiety plays me up sometimes, but, don't beat yourself up about it, just get back into it asap, when it feels right for you. In the meanwhile do some crosstraining such as strengthening exercises, I use an excercise bike when I can't or don't want to go out..chinup!😊

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If you are well, just head out.. wrap up warm, warm up well and just head out and see what happens...:) No pressure, just see where the legs take you.

Look around , take everything in.. remember why you started this and find the feeling creeping back... you will feel better for it :)

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Thank you everyone for your kind words and advice. I went out this morning, in my favourite neon socks and hat and inspired by Oldfloss' post about her run, I decided to just take in the morning.

I took Laura with me because as awful as some of her songs are, they were still a comfort. Before I knew it, I was running to keep warm and exchanging encouraging smiles with other runners. When Laura told me "that's it!" I was grinning from ear to ear. That's the first time I've enjoyed the journey rather than concentrating on my feet and despite the frost, the time flew by and I really enjoyed myself!

Thank you all again, it wouldn't have been quite the same without you all behind me.

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Brilliant! Glad you got back out the door 👍😁👏

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