Couch to 5K
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Please help me stop being scared

Just completed Run 2 week 7. I have completed the runs consistently at 3 per week since I started.

My issue is that I find it hard and it doesn’t seem to get easier. I go out scared that I won’t finish, that I will struggle, that I will break my streak.

The actual running is ok but slow. The breathing can be a bit ragged. It’s my head that needs sorting. I think it’s a lack of confidence and belief that I can do this.

Not sure if anybody can help.

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Of course somebody can help - you can.

I’m in the same boat. My head tells me I am wasting my time and going to fail. This is where you come in. Ignore it.

Drown it out with music that you can focus on, or find something to think about in the place you are running. Anything, just don’t let that demon voice dominate your thoughts.

That voice is in your head trying to protect you from danger and disappointment. We’ve all got it to some extent.

Slow is what we need through this programme, so be proud of that. You are doing it right.

I hope during the next run you can quieten the voices. If not, just keep putting one foot in front of the other and prove the voice wrong.

Good luck!

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You've successfully completed 20 times. How much more convincing do you need?

Remember week 5 run 3? Trust the program. No, it's not easy. That's why it's such an achievement. Try slowing down a bit more to help your breathing. (I didn't really find my slow pace until well after week 9 and then it was a bit of a revelation.)

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But you’ve done it...and are still going it!! You’ve done so much already and have run all your sessions consistently so far. I always tick the worst face at the beginning of each run, might be the pessimist in me, and then do it anyway! It is hard, but it’s meant to push you and you haven’t been found wanting yet!!! Keep going. 👍👍

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I think most people are like that. I certainly was. It’s those demons.

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I'm the same.

You're right in that it doesn't get any easier! But that means you are still improving, still progressing. As my old mum used to tell me: 'Nothing worth having in life is easy!' No pain. No gain.

In my other, non-running life, i have to push myself constantly which I get fed up with, but it means I'm getting better at what I do. I have learned through experience that when what I'm doing seems easy, it means that I'm coasting and the end result will be less than satisfactory.

Try to relax and trust the programme - look how far you've come! If you don't finish a run - so what? You can do it again and every practise run is making you better and stronger.

I think the trick is to occupy your mind with positive thoughts/loud music. Maybe a visual image of your goal that you can keep in your mind's eye. Mine is a wiry, bouncy version of myself springing along effortlessly whilst drafting a pithy letter to world-leaders which is going to make them see the error of their ways and allow the world to live in peace and harmony to the end of days....

I haven't quite got it right yet but I keep I'm determined to keep trying!

And remember to run slooooow.

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I'm so impressed you got to week 7!

Massive achievement there!

Don't worry about breaking the streak. I had to stop for a week because of health reasons and I was terrified I couldn't get back to it but it was fine.

It is hard, especially if you are like me and secretly think you are less fit than anyone else ever and will be the only one to ever fail but the fact you made it this far is a great achievement in itself. Imagine doing week 1 now. It would be easy in comparison to how you felt first doing it!

Run slow, keep breathing and know that you are doing incredibly. If you have to repeat a run, don't panic, your body will get there.

Don't give up, I'm only week 3 so people like you are my inspiration! You can do it =]

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I've just done week 6 run 3. The 25 min run. After about 3 mins I wanted to give up I am about 3 stone overweight as well . I did however keep going and on checking with my iPod that I take out with me I am definitely getting faster each time but very slow. Don't worry about the speed the aim is to do either 5 k or run for 30 mins once uve done week 9 u can just aim to get faster and I'm sure u will. Keep going

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Ive just done run 2 week 7 better than run 1 but only did 3.5km so still got a bit to go. It is hard and getting a tiny bit faster each time. It would be easy for me to give up but I'm not going to . I'm 52 and unfit but getting there! Keep going !!! I never thought I'd get past week 4!

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