Cannot run 20 mins in one go!!

[Lilmisscheeky123]

Hi guys I have attempted w5r3 about 3 times now with varying success. I do the runs on the treadmill and on my best attempt did 17.5mins but repeatedly only complete 10 mins at a time. I'm going incredibly slow and think I can do it physically so just think it's my mind not in the right head space. Help!! Feel I've come so far but feeling really demotivated now xx

[Elfe5 Graduate]

Yes, definitely just psychological. 😳

How about putting together 4 or 5 ish tracks of your most favourite inspiring music on a playlist and let that distract your brain from worrying & thinking about the running. Also keep super slow - run “within yourself” for the entire thing. Good luck, I’m waiting to cheer for you! 😄

[Lilmisscheeky123 in reply to Elfe5]

That's such a good idea, I normally try to count in songs- only 3 songs left etc but there not my fave songs so that might definitelt Help! Getting so frustrated with myself so thank you so much for commenting xx

[theoldfellow]

It is definitely in your head, not your legs, if you have followed the program. Maybe you need some better distraction, either music or a video to watch while running? Could you try it on the road, and not the treadmill - it is more interesting (but more embarrassing)

[Lilmisscheeky123 in reply to theoldfellow]

I feel like I can do it physically which is why I'm getting so frustrated! I'd love to run outside but people have freaked me out about how much harder it is!! Also, major hayfever problems at the moment- am sneezing and wheezing in the lovely air conditioned gym! Will definitely try maybe putting a show on- 20 mins is not that long Really! Hope your runs going well xx

[theoldfellow in reply to Lilmisscheeky123]

I have hayfever too, which is why I run at 6am, in shades and with a baseball hat. So deep sympathy about that. I don't have the luxury of a gym, you made me jealous!

[Forestgrump Graduate]

I find you have to get in a zen type state of mind when I’m running. Try not concentrating on the distance or time but each step and the rhythm of your run. Immerse yourself in your tunes and concentrate on the lyrics or the beat of the music. Do that young grasshopper and succeed you will 🤘

[Lilmisscheeky123 in reply to Forestgrump]

Haha that made me chuckle....I think I'm trying so hard to zone out it's stopping me from zoning out if that makes any sense! Will keep trying thoigh- thank you! Xx

[theoldfellow in reply to Lilmisscheeky123]

Forestgrump has something here - the zen state. You can just try counting your steps, or repeating a mantra in 'beat' with your steps - doesn't have to be a religious one - just a poem or rhyme you like. I actually use a prayer.

You can do it, if a grumpy fat old 68 yo like me can.

[Lilmisscheeky123 in reply to theoldfellow]

Thank you for your advice will definitelt give this a go! Xx

[Tjar]

I came to find that running based on my heart rate instead of a certain pace works wonders for me! Usually look at my watch after 1,5 minutes, to see if I’m done. Yesterday (W5R2) I didn’t look until 4!

Such a difference!

I was dreading R3, but looking forward to it even. Running it tomorrow. Hope you can do the same!

[Lilmisscheeky123 in reply to Tjar]

Good luck for your run tomorrow let me know how you get on! Thank you so much for your comment xx

[Tjar in reply to Lilmisscheeky123]

Will do!

[Tjar in reply to Lilmisscheeky123]

I did it! Kept a ‘low’ heart rate, which made it quite easy. Never thought I’d get here to be honest. Do you have a sports watch with a heart rate monitor? It might help you!

[Realfoodieclub Graduate]

I find that counting to 100 helps, when you start to struggle, just take the speed down slightly and start to count to 100, if your still struggling take the speed down some more and keep doing that. It should make it easier and that is fine. The 20 min is all about training the mind, the body is ready speed is not important it is all about getting to the end whatever way possible. You will do it, have faith. It floored me for weeks when I was going through the program and that’s what I did, slow down then slow down some more. I actually cried when I completed it I was so chuffed.

[Lilmisscheeky123 in reply to Realfoodieclub]

Do you really think it doesn't matter how slow I go? Sometimes feel like I've cheated if I'm barely moving! Xx

[Sortyourlife in reply to Lilmisscheeky123]

As long as you’re doing the running motion then it absolutely doesn’t matter how fast or slow you can go.

The running motion works different muscles to walking, to cycling, to everything else. Do the running motion and build that up and you won’t even notice yourself getting quicker

[Realfoodieclub Graduate in reply to Lilmisscheeky123]

It really dosent matter as Sortyourlife says its all in the different way you move when you run. For now it is all about mentally getting to 20 mins.

[YoureDoingGreatPet]

Does your treadmill have a big timer right under your nose?

I’ve never run on a treadmill, so have always had something to distract myself on my runs, but there was one time, for some reason I didn’t have the podcast on and was trying to do the intervals by the time on my watch.

Big mistake.

I had to keep looking at the watch to make sure I hadn’t reached the end of a run section. I was struggling along, thinking I must be near the end, looked down to see I’d only just passed halfway. I was done for. No way I could get through after that.

I use the podcasts now so I can just concentrate on running knowing Laura will let me know when I’m done.

I find it’s the difference between thinking

“just a little bit further, can’t be much more now, awww look, baby ducks. any minute now it’ll end, the podcast will tell me I’ve done”

and actually seeing the time and thinking

“WHAT, HOW LONG? BLOODY TIMER MUST BE BROKEN. GET OUTTA MY WAY STUPID DUCKS. I CANT RUN THAT LONG, IM STRUGGLING NOW!”

If you think it could be something similar, maybe try running to one of the podcasts and put your towel over the timer 😉

[Lilmisscheeky123 in reply to YoureDoingGreatPet]

Timer right under my nose! Tried switching it off this morning but unfortunately thought I'd been running way longer when the podcast told me I'd done 5 minutes....kill me now!!! I think I just persuade myself I can't do it... although I'm out of breath and a bit achy I know I can do it but somehow manage to talk myself out of it :/ xx

[YoureDoingGreatPet in reply to Lilmisscheeky123]

If you can talk yourself out of it, You need to talk yourself into it! I’m sure like everyone else who starts C25K you have a reason for doing it, whatever that might be, if you start to struggle maybe try and focus on that. The reason you’re here, the reason you will succeed.

I’ve struggled a lot on some runs, but I’m 3 or 4 stone overweight and haven’t exercised in years, so that was always going to be the case. I must admit sometimes the only way I could get through was to get a bit angry and sweary at it... “IM NOT GOING TO F@€#ING QUIT, IM NOT GOING TO LET IT BEAT ME” things like that.

Maybe try getting proactive about it, instead of thinking “you’ll never do it” think “you’ll never beat me” and hey, if it helps, shout it out loud. I know I have, more than once.

Probably not going to get that kind of advice from many people on here... and by the way, if it gets you kicked out your gym, I’m sorry 😉😆

[Bridget007 Graduate]

You can definitely do it! When I’m plodding along and think I’m not going to finish this it’s too hard, it’s too hot, my legs hurt .... I think about anything else except what my legs are up to! I do a mental shopping list, plan the weeks menu, think about my last holiday and how this year I will be a bit fitter and a bit thinner 😬 I think about the inspirational posts I have read on here and before I know it I’m there! Just go really, really slowly! 🐌 you CAN do it!

[Lilmisscheeky123 in reply to Bridget007]

Thank you so much for your support definitelt going to try again and try and think about anything other than running! Just feel like I'm waiting for it to start feeling fun....definitelt not a natural runner 😮 xx

[Bridget007 Graduate in reply to Lilmisscheeky123]

I’m definitely not a natural either 🐌 xx

[Jay66UK Graduate]

What is happening in your head when you end up stopping? Can you recognise that as a “false signal” and ignore it and keep running?

The old “if you aren’t dead or injured then you can still run” 😬

[Lilmisscheeky123 in reply to Jay66UK]

I normally just persuade myself that I can't do it, that I've got so long left and that I should give up....get so frustrated with myself because I know my body can do it! Thank you very much for your message xx

[Jay66UK Graduate in reply to Lilmisscheeky123]

We all get this to some extent. You will need to find a way to battle through it. And I know from experience it isn’t as simple as wanting to. Good luck with it - it is the only thing stopping you running.

[Lilmisscheeky123 in reply to Jay66UK]

Thank you for your encouragement...definitely going to try again x

[Tkaye Graduate]

Do you listen to music? I found that one more track then one more really helped when I was struggling, I worked out that 4 or 5 tracks got me to 20 minuets. Was enough of a distraction and motivation to keep me going. Good luck and don’t give up!

[Lilmisscheeky123 in reply to Tkaye]

Think that's a fab idea...just need some songs that will give me a good beat now 😉 x

[Sortyourlife in reply to Lilmisscheeky123]

Have you got access to Spotify? They have some running playlists on there that tell you how many beats per minute they are too.

There also isn’t a definitive stop between songs either, it just carries on into the next, which is great because you can be half way through the second song before you’ve realised it’s actually different to the first song!

[Tkaye Graduate]

Sorry just read your comment bout listening to music, you are already doing the count down with tracks. Reckon you got this covered you just got to believe it, I know you can do this!

[Ripcurlrana71]

My only advise would be to slow it right down. Go in slow then when you feel you’re at a comfortable pace you’ll start to relax. You can definetly do this. Gremlins get us all! 💪🏼

[Sofabunny]

I'm a treadmill runner...a couple of things helped me to get over 20 minutes...an electric fan to keep me cool and tricking myself by resetting the time every five mins. The latter helped because each time I glanced at the clock I could think "only 3minutes to go" instead of "OMG still 17 minutes to run" These things helped me..oh I also run at a snail's pace...I am only just over a brisk waling pace at the moment..I call it plogging..a plodding jog 😂😂😂🐢

[madaboutsaffron Graduate]

I’ve not tried a treadmill (I’ve never been in a gym!!) but I think it’s probably more interesting and therefore easier to run outside. I run in a huge park where there are plenty of distractions to help take my mind off how much longer I need to keep going. I don’t have to worry about traffic (or stop to cross roads) and I can vary my route at any time without thinking about it, so there's always something different to look at. I wonder if treadmill running makes you more aware of time/speed. I don’t look at anything that tells me how I’m doing, I just listen to Laura and if I feel tired or breathless I slow down and it soon passes. Give outdoor running a try - nothing to lose!