I touched on this briefly in my W7R1 post a couple of days ago but I’m really struggling with the programme now and don’t know what to do.
As I write this I’m lying in bed, but I should be just getting back in from doing week 7 run 2...I used a bad nights sleep and a scratchy throat as my excuse for not going out but in my heart I know I’m not going because I just don’t want to.
I found the 25 minutes so tough on Monday (tougher that W6R3 weirdly) and I don’t want to face that struggle again.
I feel like I’m losing my passion for the programme which I don’t want to do because I was initially loving it, and I was even planning to go to a running shop and get my gait analysed tomorrow too.
I’m struggling quite badly with anxiety in my day to day life anyway (and running has helped to an extent) but I feel like my head is going to stop my body from completing this journey ☹️
Has anyone experienced anything similar and can give me some advice? I’m lying here beating myself up for missing my first run (I’ve run every second morning since I started and now my OCD is going crazy!) and I’m not sure how I can carry on now feeling so rubbish about it all.
Thanks guys and sorry for the ramble! ☺️
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kirstyt88
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I can’t directly relate to what you are experiencing but I can relate to the broader struggle.
This programme is focussed on one thing - getting you to run for 30 minutes, three times in a week in 9 weeks.
Not everyone gets there in that time, or at all.
Consistently doing the longer runs was and still is, for me, a mental challenge. Between 6 and 12 minutes in I am dying and want to stop. The thought of that feeling is a huge deterrent to running. It is only knowing that when I push through I feel okay, and when I complete I either feel an amazing calm or an intense high, that makes me want to run again.
What about re-running W6? Seeing if going back to interval runs is more enjoyable? Or is it a mental hurdle you are facing and just need to push yourself through?
Don’t give up. But don’t beat yourself up either. Share and we can all try to help.
I know you're following the programme, but in reality no-one HAS to run for a specific time. If I'm feeling like you are I plan a shorter run, and oftentimes find I end up running further anyway. Why not do W5R3 instead? When you get to the end of the 20 mins you could just decide to cheekily run through the 5 min cool down walk Use that running shop visit as a carrot, maybe. But 20 mins is still a good run.
We can offer all the advice in the world, but only you can provide the motivation to get out there and do the next.
It is not easy. If it was everybody would do it, but remember, you can only fail this programme by heading back to the couch permanently.
Why did you start?
Has that motivation changed?
Maybe you need a break and come back revitalised and recharged. Perhaps you need to run slower, to make the whole thing less stressful. We all have "bad" runs, but we keep on running and another glorious experience is just around the corner.
All the answers are in your hands and there is only one person who is either going to make you do this or stop you from going it.
Do you have someone you could run with? I found this but it became much easier with a running buddy.
Or maybe change the time you go for a run? I used to beat myself up when I didn’t go and changed it to in the evening and felt much better about it. Don’t know if either will help but thought I would share
kirstyt88 we all know that you can do this ~ but it's your head that has to tell you that you can 😊 I struggled and still do with the psychological barriers I come up against on this programme ~ but this is the one thing in my life that I haven't given up on ~ because the sense of achievement at the end is immense~ and because of that I can't call myself a failure! The mental strength it's giving me is now filtering through into other areas of my life too ~ I really hope you read these motivating comments, stick your trainers on and just Go! There's nothing external stopping you from doing this 💪🙌💫
Don't rely on motivation. It is the ficklest of emotions. All of the benefits of running come after the run. The serotonin high, the smug feeling of accomplishment, the increased motabolism, etc. I'm pretty sure you would be so much happier right now had you gone for your run 30minutes ago.
I have missed runs before cos I just 'didn't feel like it'. Every time I regretted it. Yet I've never regretted actually making myself get up and going for a run. Ignore the gremlins, go through the motions to get up and get out. Willpower and discipline should be your mantra - don't give yourself the choice.
This is my approach too. I start to get ready to go out of the house mechanically, robot-like regardless of how I'm feeling. Sync playlist. Check outside temperature. Clothes. Socks. Shoes. Belt. Keys. Headphones. MP3 (yes, I'm old-fashioned!). Small drink. Banana (if hungry). Loo. Door. Go. I don't think about how I'm feeling until at least 5 mins into the run itself. Usually I slow down at that point to get through the early doldrums, and then soon enough I find my rhythm for that day. Then I know I'm going to nail it. Good luck!
My trick is that I make myself get changed. I agree with myself I don't have to go out if I still don't want to after I've changed into my running gear, but it nearly always does the trick and gets me out of the door and running.
I know what you mean about the hard runs. I have had a few which I hated every second of. The one after has always been better, particularly when I had an extra rest day.
I also know a bit about anxiety... I had to give up working full-time as a teacher after my last week (74 hours!- 60+ was "normal"!)
Thing is, the fact that you care enough about yourself to even start running shows that you have got so much strength and so much determination. It's totally fine to take more than one rest day- especially when it is not you beating yourself up for not going, but your OCD weighing in to spoil it for you. You run when you want to, not when the bully in your head tells you you have to. We would all be reluctant to "obey" that! Anxiety is exhausting.
Enjoy your "extra" rest days. You are in charge and you do not need anyone's permission. See how you feel when you have given yourself some loving kindness.
It is okay to feel what you feel. It is normal.
I had a couple of weeks when I only ran once and I was scared that meant that I would never run again, but then I realised that all I had to do was one more run and that bit of anxiety couldn't get me for another day. I learned to get up and out of the door while the voice in my head was still insisting that I didn't want to do it...
This morning I graduated. You can do it, too. You really can.
I can directly relate to this and yes your head is going to stop you... if you let it.
This is a combination of your anxiety and your internal gremlins standing in the way of your acheivement.
Firstly... ask yourself if you would be disappointed if you didn't complete the programme. I bet the answer is yes.
Secondly... stop beating yourself up. We're human, not robots. There are going to be days when we whine "don't wanna" that's life. It's what we do with that response, if we really need another day then take it. If we really don't, then push that recalcitrant inner child out the door. Don't let it spoil it either. Find the fun. Slow down and enjoy the scenery. Pick the best banging tunes you know and just do it.
Reward yourself with some kind of treat for doing it too. It shouldn't feel like a punishment, it should feel like a freedom to run.
If you need an extra rest day - or two, or three... - then take an extra rest day. Maybe your body needs a little extra rest to help adjust to the longer times, and that is fine! Don't beat yourself up about not running today, but see if you can hydrate and rest and feel more positive about going tomorrow or the day after instead. Also if your scratchy throat is a sign you are coming down with something, then your body may have been reluctant to spend energy on a run when it wanted to fight off some bug instead.
Take all the advice above, and next time you go out just take it slow (really slow!) and relax into it. I like the idea of going for 20 mins and then just 'breaking the rules' and running through the walk section at the end. Good luck, you will be able to do it.
I am comfortable with routine, planning and control. If things get out of synch, it puts me off and gets me unsettled.
I'm not sure if this will help, but I would say that you are doing this programme for yourself and nobody else, so you have the power to reward yourself if you think that will help, but I would emphasise that you also have the power to forgive yourself if you miss a day for any reason. There may be things well out of your control that could interfere with your routine, but if you feel like you can't face a run on a certain day, you can decide to forgive yourself and not punish yourself. That is something you can control.
I cant really add anything different to all the fabulous advice above but I just wanted to add my support. This programme is as much a mental battle as it is a physical one but at the end of the day any length of run is better than no run so just do what you can and don't be hard on yourself. You've come a long way. Keep fighting and keep running!
Fun run, that’s what you need. Go out and do whatever you want, leave The app off and go for a run. Run/walk whatever you fancy for no longer than your advised time. Shake it up and just relax into it. If you have some favourite tunes make a special playlist up. Sometimes when we have had a difficult run we can get stuck in that mentally what you need to do is shake off the dread you have by just going out a doing whatever comes to you. It dosent matter if you walk more than you run just go out for 12.5 mins one way turn round and come back.
It’s a very positive step that you posted - feel good about that! I’ve also been diagnosed with GAD/mild depression. Last August I was unable to find the motivation to eat healthily or do any exercise at all, even though I wanted to and knew I was on a slippery slope to diabetes. I couldn’t remember when I last felt joy. I only walked the dog so he’d leave me alone afterwards and go to sleep. I went to the GP and was offered meds, or talking therapy. I would open my eyes in the morning and think ‘ho-hum. This again.’ But wasn’t having suicidal thoughts so I chose talking.
Since October I’d been on a course of CBT on the NHS - which got me back into the swimming pool in February and dealing with my binge eating.
But also, as it was an 8 week wait for CBT, the GP recommended I try the ‘Headspace’ app. It has really helped me in the mornings, and I practice the techniques briefly during the day, which have all helped enormously. They have just launched specific podcasts for running. If you haven’t meditated before, it is the opposite of ‘clearing your mind’ or trying to block out the feelings, which is stressful and makes things worse. Might be worth a look? The first Basics pack is free and the animations are helpful. There is a Headspace Facebook page.
Here’s a taster of what I’d try now, having done the CBT and Headspace stress and anxiety packs - although it might well be different for you....
It’s impossible to not over-think things. So let the mind keep whirring through all the negative thoughts 🤯and don’t try to force it to stop. Instead, ask your body 💪 to get up, put the kit on and step out the door or onto the treadmill. Your mind will still be too distracted and want you to focus on all your worries and how hard this is all going to be 🤔. Tell your mind that in reality, right now, all you’re doing is getting up, getting dressed and moving🙄. Then let it get back to worrying again if it wants to. Don’t make any judgements about your emotions or any ability to focus or be motivated - it’ll just create more stress. Then let your body take one step forwards - like you’ve done millions of times before in your life without pain and discomfort. Pause and feel the soles of your feet 👣pushing down against your shoes and into the floor. Then another and see the path 👀Then another and feel the air👍. Focus on the physical sensations you are experiencing right now👂👃👁. Keep focusing on all the senses as you take more steps forward. It doesn’t matter whether it is walk or run. It’s not important right now. Congratulate yourself for doing more than your mind told you was possible today✌️. If your body feels fine, carry on. Note your breathing in and out becomes more rhythmical, and how that feels as your chest and stomach expand and relax. If you find your mind starts to wander off, don’t try to analyse it or wonder what triggered it, just note that it happened, and return to noticing the senses again🤗. Paying attention to these physical feelings will naturally cause the mind to follow you in the end. Thank your mind for trying to protect you.
There’s loads more to it than I can write here but you’re not alone, and it’s perfectly valid to not want to hurt yourself! So give your body the chance to let your mind know the true reality of the present. The mind will eventually start paying attention because it is a lot easier than conjuring up a different story that’s not ‘real’ 😄. Hope you start to feel well again soon.
Thank you everyone, I’m sorry I haven’t replied sooner but I read all your replies and I appreciate them all 💙 I did Week 7 Run 2 this morning and feel like I’m back on track!
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Use that running shop visit as a carrot, maybe. But 20 mins is still a good run.
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