Couch to 5K
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Mentally challenged

I completed my 5k in November and loved the training and the euphoria of actually doing 5k

Since then I have seriously lost my mojo....i just can't sustain a run at all ....its causing so much negativity and therefore breeding more negativity that I feel like I'm in an ever decreasing circle. I wanted to run to improve both my physical and mental health however with every failed run attempt i feel worse .

I did manage to run 4.2k last week because was accomianied/pushed by my 0-5k run leader but even then she only found me because I had stopped a few minutes in.the other night I did 12 minutes before my brain convinced me to stop even though I carried on with a run/stop interval for 45 mins. There have been several attempts both on the treadmill and in the great outdoors that have not gone How I have wanted them to go. How do I get my mental stamina back ? I've been searching for running mindfulness techniques and haven't found anything helpful, please can anybody help I need to motivate for a charity 10k in May.

Kind regards x

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Sounds like you are creating a mental block for yourself.

Start by going out there and running what you know you can run. Do this a few times to build up your confidance of completed runs. After a week or two - add either another K (if you run distances - my preferred), or 5mins (if you run to time).

That way you are only run a litle more. Do this longer run again for another 3-4 runs then extend again.

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Good plan, was thinking of going back to week 7 or so if the c25k and build up .

Thanks

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You know you can run for 45 minutes because you've done it. After the structure of C25K it can be harder to keep up the motivation. I just repeated week 9 a couple of times. Now I'm using the C25K+ podcasts. They are much more focused on running to a set cadence and start off quite slow at 150 bpm.

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Just get out there and run... take a different route, and take it very slowly and gently... forget speed or distance... Just run because you can..let those running legs find their happy pace again.. and think how great you will feel afterwards:)

" Life may pull you down... Running always lifts you up "

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Thank you x

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some suggestions

try listening to an iplayer programme. Most radio last for either 15 or 30 minutes. Cabin pressure is a current favourite of mine

I also run when I am working on a problem. For instance todays was to do with my kitchen re-design. Not only did it help the run but I came back with a new better idea. Wife not pleased though.

Another one I use is to imagine what I would do with a huge lottery win. By the time I've worked out who deserved some cash, house improvements and foreign trips I find myself back home wondering where the run went

Another is to vary my route ever so slightly so I am breaking new ground and seeing new stuff. Nothing dramatic but mini variations

Another one is to sort a route that helps a bit towards the end. i.e not a final 1km up a hill. I found w6 R2 that I was running on the flat and walking up the inclines. Boy did that help.

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Thank you:)

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I’m going to suggest a slightly different approach, which is to think about why (or whether) it actually matters that you’re run-walking. You can still enter races/fun runs, you can try and increase your speed and/or distance, you can do all the same things as if you’re running non-stop. Giving yourself permission to take walking breaks when you need to, and embracing the fact that they mean you can run more than if you just went until you wants to stop the first time might be a way of breaking the negativity around them, reducing the stress, and letting you enjoy running again.

(After I first graduated I quickly find that I could barely run 10 mins without wanting to walk. It was utterly disheartening, so I do absolutely identify with what you’ve said. I think if I have the same thing next time round, I’ll try to take my own advise! ;) )

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Sounds that your clear desire to run has somehow caused you to put pressure on yourself. You can clearly do this thing and need somehow to rekax into it a bit more. 😊

I've managed to maintain the running after graduating in Nov - but took the pressure off by telling myself that I didn't have to run if I was knackered after work or the weather was terrible or something - I also decided that I'd always run for at least 10 minutes even if I felt crap but could give up after that if I didn't get into my stride. Despite these 'allowances' I've manged to run for 30 mins at least twice a week (and more recently am back upto 3 times) and have only given in once after setting off. I do still sometimes have a crisis of confidence about whether I'm running fast or far enough - but folks on here usually put me straight. I also listen to radio podcasts which are a good distraction while running and recently I've started to use the C25K+ stepping stone podcasts and have quite enjoyed running with that level of guidance and encouragement again. Hope you find something useful in this thread to help you get back to your confident running self!

Look forward to hearing about your next great run 😊

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I think I need to try podcasts. I love music but that hasn't motivated .

Thank you for your reply ☺

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I went out yesterday and did a 30min run, slow but no stops , haven't ran for about 10days and the last run was a bit of a negative experience.

I downloaded some TED talks and set off, struggled a little but clearly the distraction helped me

Hopefully onwards and upwards

Much love to you all xx

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Well done. So you know you can do this. Now book the next run in the diary and, no excuses, just go. I listen to audiobooks. If I've got a goodun (like at the moment) it's often that which motivates me. I want to listen to the next chunk and so I must run :)

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Fantastic idea!! Love it !! X

Thanks 😊

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Glad to hear you're feeling more positive - spoken word podcasts help me - like @helenwheels I look forward to what I'll be listening to as well as the run.

I avoided the C25K + stepping stone podcasts for ages after graduating because I'd seen some negative comments about them on here - but if I want to focus on my running for a session they're great.

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Thanks for the fab advice 😊x

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