Newbie with heath anxiety

[NotSoFlyingScotsman]

Did my first run 2 days ago and found it to be quite challenging. My legs were weak, I had left hip pain radiating down my leg that switch to the right on finishing the workout and my breathing was all over the place but I did finish it — 40yr old male, smoker, 6.0ft, 16.5st and done no form of excercise for the last 5 years.

I was an avid football player my whole life and until I was 35 (also was just under 14st) was playing indoor 3x per week for 1.5hrs at a time. During the end of my playing time I had walking bronchopneumonia in my left lung and was ill for several months. When I tried to return I was having really bad breathing experiences where I would gasp for air and get unreal nausea feeling like I would drop dead. I decided to avoid excercise due to this. I’ve also developed general anxiety and health anxiety over the years as well as battled 20 years of alcoholism (which I have under control thankfully).

I woke up this morning feeling off center as I do most mornings and getting this recurring fear that I am going to drop dead during strenuous workouts, not a turn of phrase but an actual fear that I will die. Is this common/normal?

I went and got tested and measured for new running shoes yesterday as I’m getting tired of being podgy, out of shape and worrying for my future health. I have two young daughters, and even playing with them outside is a struggle for me physically.

I so want to run today, but my anxieties are taking over. I need to make action! Any advice for similar sitatuations much appreciated.

[Flyingred Graduate]

C25K is a big change for your body to adapt to so it's not surprising that you feel it physically. Getting out and doing physical activity is beneficial for mental wellbeing so getting out running as an antidote to your anxiety as your body will produce endorphins which trigger a positive feeling.

The website below covers one of the largest research projects in Europe into cardiovascular disease (CVD) and the academics there have evidence that physical exercise (their recommendation is high intensity interval training) reduces the effects of CVD, which suggests you're more likely to drop dead if you don't exercise!

ntnu.edu/cerg/advice

Remember to follow your C25K coach's instructions by jogging at a pace where you are able to hold a conversation without being out of breath – which is a way of regulating your heart rate.

To quote the renowned philosopher, Nike, 'just do it'!

[NotSoFlyingScotsman in reply to Flyingred]

Thanks for your encouragement! I know the benefits, it’s just the fear I guess overtaking the logic. I will do it!

[misswobble Graduate]

The good news is that running is great for anxiety 😃

C25k is a fab intro to running, and it’s done very gradually and SLOWLY so you don’t get breathless etc

It’s for couch potatoes of all ages. Nothing quite like running for shedding fat. If you keep doing it, while maintaining a healthy diet, you can make real inroads to losing weight

Get cracking soon as 😃👍

[NotSoFlyingScotsman in reply to misswobble]

I’m doing this!

[misswobble Graduate in reply to NotSoFlyingScotsman]

Good. You do all the sessions slowly. Folks only run into trouble when they get ahead of themselves and try and speed up before their limbs are ready

When you go very steadily your breathing is easier. Always do the brisk warm up walk and cool down walk.

Read the programme notes carefully as they answer the FAQ’s. Whichever podcaster you choose, listen to what they have to say 🙂

Bon voyage🙂

[NotSoFlyingScotsman in reply to misswobble]

Yes, taking it slow and easy. The fear of having a heart attack is so intense, I have no other option 😜

[NotSoFlyingScotsman]

For those that may find it helpful with an update. I did my second run and guess what, I didn’t die 🙏

Had to walk the third minute as I had really bad dizziness after the second minute run. I also had dizziness after every other following run which eased off during the walk phase. I have to admit the dizziness puts me off big time due to negative thoughts and anxiety — but here I am feeling alert and elated post shower!

Run 3, I’m coming after you 🏃‍♂️

[Hidden in reply to NotSoFlyingScotsman]

Well done on completing the run . You have determination.. I hope that with time your feelings of anxiety lessen as your fitness improves and you see your progress ..

[NotSoFlyingScotsman in reply to Hidden]

I hope so too! Thanks for the encouragement!

[UnfitNoMore Graduate in reply to NotSoFlyingScotsman]

Great progress... 2 runs that didn’t kill you... I remember feeling that they were gonna off me! The fitness kicks in a lot faster than you’d imagine. You’re doing really well.

[Flyingred Graduate in reply to NotSoFlyingScotsman]

Well done. Without wishing to be smug, I told you so! Keep with it and you'll find, like the rest of us here, that it gets better. Keep updating us on your progress.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

C25K is brilliant for mental well-being.......... running actually changes your brain chemistry, for the good.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

[Gbh36]

Well done and keep going - I remember feeling that way in the first week - actually week 2 feels easier. Take it slow . Don’t be afraid to have more than one rest day in between . I am on Week 7 but has taken me longer than that. Try and do other things - walking, swimming, cycling on the days you are not running to help wit yur fitness too. Don’t go too fast too soon.

[Tasha99 Graduate]

Totally missed this post. Stick with the program - it’s amazing. Check my first posts compared to my most recent! I had really bad anxiety and have gone off my 100 mg dose off Sertraline completely. My mild asthma has gone. I’ve lost 4 stone with slimming world and running and everyone says how much happier I am. Post frequently on this forum as the advice and support is fantastic. If you ever don’t want y go running, post on here and you’ll get motivated. You’ve got this 👌🏽