Couch to 5K
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Just not feeling it

Any advice on changing my mindset??? Everyone tells me about the “buzz” of exercise but I just feel tired and irritable for the rest of run day. I’ve just finished W2 R3 and have tried telling myself (in my head and out loud!) that I’m enjoying it but I’m just not. Physically I’m keeping up with no pain or injury. Please help 🤞🤞🤞🤞

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Do you listen to anything while you run? Maybe putting together a 'feel good' playlist of some of your favourite songs would help lift your mood along with those natural exercise endorphins.

Also instead of focusing on the feelings of tiredness and irritability, try challenging that thought with a more balanced reaction... so for example

'I feel so tired after my run'

'But didn't I do well completing my goal for today'

I'm going to reward myself with... a hot bubble bath/glass of wine/relaxation etc

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Hi, am really sorry to hear it.

Couple things spring to mind -

do you think it's possible you have a condition, such as underactive thyroid or vit D deficiency, that ought to to be checked for?

do you have any other issues (don't answer, just think!) that might be brought out by running? What I mean is, sometimes exercise brings out bad feelings in a sort of gets-worse-before-it-gets-better type thing.

Or, it could be even simpler - are you getting enough sleep and hydration, and could you experiment with running at different times? Also during your run do you listen to cheery music, some comedy podcast or something?

Running's not for literally everyone though, but it'd be good to be sure it can't be changed for you :)

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Thank you so much. I think hydration may be the issue. I take a water bottle out running but definitely don’t drink enough after. It’s so obvious now you’ve pointed it out. Thank you 👍👍👍

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:) the advice you'll get here, which is of course excellent - is that you shouldn't need to take water with you under 5K runs (terms and conditions may apply). Rather, you ought to make sure you drink enough through the day, every day - they say hydrate today for tomorrow's run.

Great that you've figured it might be that! Hopefully all will continue to be well.

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I agree with all the above replies and would also add hang in there... it doesn’t take long before the program gets you running for longer periods of time and that sense of achievement/visible improvement over time, might be what does it for you?

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Could be an underlying bug or something a bit out of kilter? Maybe get a quick check at your GPs... especially if you are feeling tired.. ?

If you want to do this.. then it is worth making sure all is well ?_

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I don’t often get the buzz unless it’s warmer and the sun is shining and I’m distracted! Last week changed route, listened to podcast and the sun was out - it helped. Don’t worry that you don’t- believe that it is doing you good and relax 😇

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I am definitely a Sun worshipper too and have been getting up at 5am to run in the cold and dark so that’s definitely not helping my mood. Roll on the summer!!! ☀️☀️☀️

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It is still early days but you may be one of the few who do not get the feelgood effects from running.

Your state of rest, state of mind, nutrition, hydration and of course general mental and physical health can all impact on your enjoyment of running.

The guide to the plan healthunlocked.com/couchto5... gives many pointers, so I would encourage you to read it, with attention to the section on hydration.

Why are you doing this? Do you not get a sense of satisfaction that you are getting nearer to whatever is your personal target? When I started C25k I expected it to be a necessary chore that was going to help me prevent the seemingly inevitable physical decline associated with our sixties. I was lucky, I was struck by the love after just a couple of sessions, but I would have tried to persevere, for the sake of my health, had that not been the case.

One final question......are you running on a treadmill or outdoors?

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Read sadie-runs recent post.. c25k is very tough to start with. It could be a number of things, some already mentioned. Dehydration can play a part to, so make sure you're drinking enough water all the time..

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I was the same in the first couple of weeks thinking and feeling like it wasn't maybe my thing, especially as I'm carrying a little more weight than most but stick with it. I am on week 4 and today I did my run 2 and felt amazing afterwards as I felt like I could have gone on longer. I have made a playlist and tried different scenery to find what works. Plus I had the most horrid day yesterday and really felt fed up but everyone's comments on here really lifted me back up today to get back out there :-)

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Hi

There’s a cycling phrase which is Winter Miles equals Summer Smiles. I think you are very good starting in Winter it’s the most difficult time of year to motivate oneself to go out. I am a lizard and love the sun. If you can keep going when the lighter and warmer days come in, I am sure that will help

You’ve been given some great advice on checking out your health, hydration etc. Runninggirl_84 has some great tips on rewards. I have a special post run shower gel, which smells of crème brûlée and really makes me feel pampered. I only get to use it post run.

The other thing I read not too long ago is that smiling when running helps you go further and also faster, because the act of smiling kids your brain on the effort.

Not everyone loves running and I think the programme effort in the early weeks often demands concentration, leaving little room for fun/enjoyment when you can’t see you’ve achieved ‘long runs’ or ‘quick runs’.

It’s worth playing about with you run timing, music, podcasts, post run routines/rewards. Often our own perfect recipe for running is unique to us and maybe you just haven’t found yours yet.

I do hope you do. Best of luck and I wish you some happy running!

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Love that phrase Jan,winter miles equals summer smiles.....I am going to remember that one!

I remember my first 10 k event, uphill first 5 k, very wet, windy muddy out and back. The only thing that got me through was smiling at others on their return......easily done as they were all so encouraging, and offering a smily thank you at the poor Marshalls who were standing in the cold, wet grey morning helping us to keep going.

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It’s true grit I think going out at this time of year, whether it’s for a quick round the block or the 10k slog. But the phrase stuck with me, because I think for me it’s true - by inclination I’d hibernate until June..., but knowing getting out regularly in Winter, makes all the difference. And as we all know smiles from fellow runners helps no end...

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I never really enjoyed much of the c25k programme, I did it to help improve my fitness. I started out as someone who never enjoyed running and I ended the programme as someone who wasn't sure they enjoyed running. I did get to the point where I loved the sense of achievement after each run, and I do value the fitness benefits. I am also starting to enjoy running as I build to 10k. But what i'm trying to say is it isn't always love at first sight.. sometimes it's a slow gradual burn. If you don't love the running at least you can learn to love the results, it is extremely early days for you but in time you will learn to revel in your successes and enjoy the improvements in your physique and just maybe you will find a respect for the act if you don't fall for it :)

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Last time I did Cto5K I was demoralised early on by how short my runs were before I felt exhausted. Pushing through that disappointment (I learnt that for me a lot of it really is mind over matter) by the time I built up longer runs I was enjoying the sense of achievement. The intervals are different now to when I first did it but I remember one week the running time suddenly leaped up from something like 8 minutes to 15. After my first 15 minute run I felt almost euphoric! Keep pushing on and I suspect you may start to feel the same! Good luck!

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Thanks everyone for all your advice. Think I’m being a bit tough on myself and will keep plugging away. This time next year I might be giving Mo Farrah a run for his money!!!!

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Try running slowly.

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You might be expecting too much. I have heard reports of people getting all kinds of "buzzes" - from everything from running to doing yoga to taking drugs !!! Not for me - no buzzes from anything (but I am old!!!) . I DO however get a sense of satisfaction and achievement from my completion of "another exercise" or "another run". Also a sense of pride ( and I am not normally a prideful person) that I am actually doing something that 99.9% of my fellows are not doing and probably couldn't do even if they wanted to!!!

So - don't look for buzzes - it is tiring, DOMS is a real thing, - but maintaining health and bodily function is important.

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