Motivation: It’s great reading how well you guys... - Couch to 5K

Couch to 5K

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Jay66UK profile image

It’s great reading how well you guys are all doing, especially those of you nearing graduation and working your way through the long runs.

I was due to run yesterday and then again this morning instead but I haven’t. So I need to draw on the energy you guys are pushing out and either run this evening or (probably more likely) early tomorrow

Thanks for sharing all of your progress - I find it really motivating when I feel myself flagging.

40 Replies

Thanks for your post Jay. I’ve found motivation snaking since graduation. I always look forward to the run but just feel I don’t do as well as I’d hoped I would! Or improve very much 😫. I Need to get my act together and think more positive!!

Jay66UK profile image
Jay66UKGraduate in reply to Ripcurlrana71

For me it’s still the challenge of reaching the end. Actually, it’s getting to half way.

I’ve just mapped out how much further along the road I run I need to go to make it a 5k loop 😳

My head tells me to walk at about 4K and sometimes I’d say ‘ok’ then walk a few seconds then run again! Why do I give in to these damn voices?!

I think mapping the 5k loop is a great plan. Good luck to us! 🤝

mairi1 profile image

Hi Jay, I hope you are doing ok, I find I am the same, should have run yesterday but didnt🙃. Must get going tomorrow, I found leading up to graduation , that I was very much more focused and much more strict with myself . I am way off 5 K but hopefully distance and stamina will increase with time. At least I am doing better than I was when I was on the couch 😂😂😂

Jay66UK profile image
Jay66UKGraduate in reply to mairi1

Yup I’m still way off 5k. 3.7k is my longest continuous run over 33 mins. I’ll keep plugging away. It’s just a matter of time, in all senses!

I think we all feel a bit like this! Having the graduation in your sights Spurs you on somewhat and when it’s over it’s harder to get motivated. Just know that you’re not alone! X

Jay66UK profile image
Jay66UKGraduate in reply to Susietirzah78


Cazza26 profile image

Hi Jay. I’m enjoying my runs now - I just set off and explore different routes listening to great music. At the moment, I stop after about 32 or 33 minutes, but the distance covered doesn’t bother me too much. It’s just over 4km at the moment, but as it’s hilly round here, that can vary depending on my route. I think the main thing is to enjoy the lovely weather, the different scenery (even if it’s running through estates I’ve never explored!) and be amazed that I’m running pretty much every other day for over 30 minutes!! I’m definitely hooked and always look forward to my next run.

Maybe the secret is not to stress too much about reaching 5K?

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Cazza26

Great post Cazza, consolidation running is running because you can! For 30 whole minutes too! I agree stressing about reaching 5k is not helpful.

Run because you can and because you don't want to lose all that great hard work you have put in...and because you have splashed out on some super running shoes.. (wear them in😆)

You will all reach 5k it is possible, just give it some time...

Happy running all and don't forget you are in the Quest Jay!😊xx

Cazza26 profile image
Cazza26Graduate in reply to Bluebirdrunner

Actually Jay25K has a great ring to it! We may get him there eventually, but it doesn’t matter if we don’t.....

You’re right about the running shoes - I absolutely LOVE putting them on, lacing them up and springing out of the front door for my warm-up walk!

Ang33333 profile image

I'd just go out for a run because you can! That's what I'm doing this afternoon. It's a bit warm but I can't run later so I'm going out to plod around the local roads and paths for 30 minutes. I know it won't be fast and I won't go much over 3.5k so I'm not even going to record it. Just a run for fun. Because I can run now!!! You can do it! Shorts on! Lovely new shoes on! Good luck!! 😀😀😀

GoGo_JoJo profile image

Yep... stop allowing excuses to creep in...just get out there because you can now run for 30 mins and you couldn't before 👍

And because you know you really do want to... you do 😉

Don't wait for motivation (many people spend years waiting...). What you need at this point is discipline. Diarise (hate that word) your runs and allow no debate, no discussion, no option.

You run because you have to.

When you complete the run, focus on the positives; the things that went well and the things that you learned. If you focus on negatives (I didn't go far enough, or fast enough) running will become aversive. NOW C'MON! :)

Love this! So easy to dwell on the negatives.

It’s behaviourism. If something is rewarded, people (and animals) will do more of it. If you are punished for doing something the behaviour will be extinguished 😊🏃🏾‍♀️👍

Hi Jay, I reckon we’ve all been there from time to time 🙄 It seemed much easier when we had graduation to aim at! 😊 I’d just concentrate on doing 30 minutes for now, which will build up your stamina. If you go a little further, all well and good 🙂 Sometimes I just set myself little goals, like “just to the next lamp post/hedge/gate, then slow down a bit”. I find that keeps me interested when things aren’t going so well. ☺️

Keep at it, it would be a shame to lose all the hard work you’ve put in so far. 🏃‍♂️🏃‍♂️

I'd say get the trainers on and walk out the door and start running 🏃 before your brain knows what's happening 😉😁

You know how fantastic you are going to feel after a run, all the endorphins 😁and so on.

Go on you need this 😊and was your new trainers 👟your early birthday 🎉treat to yourself?

Lorijay profile image

I can only respond from my current situation and hell the IC is all the motivation I need to run. Jay, run becuase you can!! :) :)

Alanist profile image

Yes Jay, just get out there and run. Just follow all the wonderful advise you have been giving others on this forum and get yourself out there and run. You know how great it makes you feel and what you've achieved so far, so just go and enjoy it.

I'm also stuck on the IC at the moment & it's not a nice place to be. I can't wait to be back out there again and however unmotivated I may feel in the future about getting out there, I will just remember just how rotten it feels not to be able to get out there, so as Lorijay has already said "Run because you can".

Don't over think things such as distance, it's really not important in the grand scheme of things, its the getting out there and doing it that counts.

SendWine profile image

I feel you Jay, I really wanted to keep it up while my motivation was high, but for a variety of reasons I haven't been able to fit a run in since I graduated on Friday 😣 (mainly an elderly relative in hospital, leaving his disabled wife home alone & double shifting at work) but I've downloaded some podcasts I'm wanting listen to and fingers crossed I should get the chance Wednesday.

I'm still keen to get out there, and even though it's only been a few days it seems like ages which I'm hoping is a good sign.

Looking forward to running 'cos I want to, for as long as I want to, no pressure ... but we'll see how that goes 🤔

Jay66UK profile image
Jay66UKGraduate in reply to SendWine

Be gentle with yourself. You can’t do everything. But prioritise a run for yourself too - you have to be looking after yourself to look after others.

SendWine profile image
SendWineGraduate in reply to Jay66UK

Yeah even wrote it in my diary

run 6.00pm


Bridget007 profile image

Really? Of all the people’s posts I read on here yours are the ones that always seem so motivated! I read them and think go you ... park runs, consolidation runs, uphills, downhills ... maybe you’re just having an off couple of days! I am plodding along for 30 minutes nearly every other day and there is nooo way I’m doing 5k in that time for quite a while! It really doesn’t matter to me I just don’t want to ever stop doing my 30 minutes however far it takes me! I just love how it makes me feel 😃 ... hopefully you’ll go out and run soon so we can all read your post! 🏃‍♂️

Jay66UK profile image
Jay66UKGraduate in reply to Bridget007

Yeah. It’s an off couple of days. And I will bounce back.

Birdsong53 profile image

You know what Jay, if later today feels good and you’re feeling more motivated by all the positive replies you’ve had, just get out there and do it! Don’t wait till the morning, something might come up, or it could be pouring down or blowing a gale, or you could have an emergency to deal with. So, if you can do it now, get those shoes on, open the door and off you go. It does not matter whether it’s 3K, 4 K or the elusive 5K. You’re doing it because you can and you’ve already proved you’re not a quitter!

Don’t get hung up about the 5K, you’re building strength and stamina with every run.

I know from my own personal experience that sometimes you just don’t want to run and it’s very easy to find an excuse, but without exception, if you make yourself do it, you’ll feel infinitely better. No such thing as a bad run. 🏃‍♀️🏃‍♀️😊

Jay66UK profile image
Jay66UKGraduate in reply to Birdsong53

My plan is to escape work soon and run/shower before a webcast at 6 that I have to watch (as I will be skipping staying at work to attend the meeting being webcast). My it’s hot out there... 🤣

Birdsong53 profile image
Birdsong53Graduate in reply to Jay66UK

Not where I am, 18C at the moment with a high of 19C, positively balmy. No excuses. 🙌

Jay66UK profile image
Jay66UKGraduate in reply to Birdsong53

21. Mostly cloudy. Yes, yes very runnable 🤣

Birdsong53 profile image
Birdsong53Graduate in reply to Jay66UK

Look, I’d join you but I did mine this morning. Off you go. 😎😎😎

GoGo_JoJo profile image

Have you been out yet? 🤔🤔🤔

Jay66UK profile image
Jay66UKGraduate in reply to GoGo_JoJo

Stuck at work. See above.

amalthea52 profile image

What about another goal? I haven't graduated yet but was wondering about a 10k or half marathon later in the year- thought it might keep me motivated once I finish week 9. Seems a long way off but then I never thought I would be able to run for longer than 10mins so.... 😁

Jay66UK profile image
Jay66UKGraduate in reply to amalthea52

Yep I’ve got a couple of goals running. It’s just been a bad couple of days.

amalthea52 profile image
amalthea52Graduate in reply to Jay66UK

Cut yourself some slack, I say. Can't be 'on it' 24/7. :)

Jay66UK profile image
Jay66UKGraduate in reply to amalthea52

Thanks 😬

Flaraflarkin profile image

I get where you're coming from Jay66UK 😊 I think it's human nature to sometimes feel unmotivated, but I also know, that for me anyway, it can be a slippery slope 😳 And one that takes me back to comfort zone 🤔 And that's when I realise how easy it would be to get into the habit of putting my run off one day at a time ~ until I'd let those gremlins win, and didn't continue my runs .... cue the self fulfilling prophecy : " I knew I wouldn't stick at it/couldn't do it/ was too old, fat "etc Remember your tee shirt slogan "I quit quitting!" 😬 Can't wait to read your come-back post! X

Don't sweat it, just because you've had an extra day or two off, the next run will be all the better for it. Don't leave it too long Jay, you know that feeling when you've had a week away from the gym - Killer!

As already pointed out, we all love your posts, the place isn't the same without your updates. So, c'mon lace up and more importantly chin up.

Why don't you try Zombies, Run with me, that's my plan for next run out! If that doesn't motivate us...🧟‍♀️🧟‍♂️

Jay66UK profile image
Jay66UKGraduate in reply to

Thanks 😊

Eiralas profile image

Jay, reading your posts is one of the things I have found most inspiring - they really have encouraged me to get out there and do my own postgrad runs these last couple of weeks. If I see you have posted something then I always look forward to reading it. Please don't get stressed about the 5k distance - running for 30 mins because you can is amazing, and each run makes you a little stronger x

Debsy2008 profile image

Ahhh having only just finished today this is one of my fears... that I’ll lose the importance of getting out there and getting it done.

I hope you find your motivation again Jay, it would be a shame not to keep going after all the hard work you have put in 😊

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