Fear of failing

[pottsie1972]

Hi, I am on week two of the C25K program and I have a massive fear of failing. The first week wasn’t a problem and the second week seems to be ok too but when I see what week three entails it makes me nervous. I am doing the program in a gym in tread mill and do the walking at 6kph and the run at 8.5kph. It feels like my heart and lungs are going to explode from my chest. Do any of you have any tips to assist me.

[UnfitNoMore Graduate]

Slow down! Run at a comfortable pace and you should be able to talk in full sentences. Go from your walking pace and up one tap at a time until you are no longer walking... you may be able to slow it down and remain running too!

There is no way you can fail... the only run you fail is when you don’t cross the start line. You’ll do this plan as long as you don’t go back to the couch full time. You can do it, and it’s easier if you tell yourself that lots.

[AlMorr Ambassador Graduate]

First of all, do NOT look at any of the weeks ahead, so far you are doing very well indeed, perhaps you could set the dreadmill to a slightly slower pace, just keep to the program exactly the way it is, good luck.

[pottsie1972 in reply to AlMorr]

Cheers, I think that is my problem that I’m looking at the program and just thinking I can’t do it. Thanks for the reply 👍🏼

[AlMorr Ambassador Graduate in reply to pottsie1972]

You CAN do i😊

[Pinky82 Graduate]

I was in exactly the same boat except when I started I struggled with week one and then would beat myself up thinking if I can’t handle running for a minute how am I supposed to run for 30?! I’m on week 6 run 3 now I did a full 20minutes no problem and I really enjoyed it so much that I’m really looking forward to my 25 min run tonight! I never ever thought I would say that just slow down and take your time x

[pottsie1972 in reply to Pinky82]

Cheers Buddy. I really appreciate it

[John_W Graduate Ambassador]

Before replying in fuller fashion, what running experience do you have previously?

[pottsie1972 in reply to John_W]

No running experience really, and an ex smoker

[John_W Graduate Ambassador in reply to pottsie1972]

And I'm guessing you're 46-ish?

[pottsie1972 in reply to John_W]

Yes 46 this month

[John_W Graduate Ambassador in reply to pottsie1972]

OK... so I did C25K on a treadmill in early 2015 after a 25 yr break from any running. I'm regarded as 'speedy' by other here and elsewhere (I'm a skinny 5'8", and nearly 50) and always enjoyed running previously.

My 'brisk walk' was 6.8 km/h and running was set to 9.0 km/h - all very comfortable for me and never once did I feel out of breath. But then I'm not an ex-smoker and was reasonably healthy and ate ok.

Apart from anxiety caused by looking ahead a much bigger problem is your SPEED! Very simply you NEED to slow down on the running sections. You 'run' (sorry') the risk of failing simply by going too fast, not being fit enough (now) to complete runs, therefore becoming demotivated and deciding to stop. Classic mistake for newbies on their own!

You CAN do this and the whole program.... if you S L O W D O W N.

You say this: "It feels like my heart and lungs are going to explode from my chest" - that right there is your problem. THAT is the biggest sign that you are going waaaayyy too fast.

Before your next run have a read of IannodaTruffe 's excellent guide. You can find it on the right hand side of this page - the FAQs.

My own guide to the pace you should be running (JOGGING!) at:

(1) your breathing should be comfortable throughout

(2) your effort level should be such that you can hold a conversation while you're JOGGING - i.e., you should JOG at what's called a "conversational pace"

(3) don't think 'run' (it can make people think of speed) - instead think JOG - nice and easy.

(4) at the end of each session, you should feel ideally, that you could carry on.

(5) so NOT feeling out of breath, panting, wheezing etc.

I'd recommend you slow your walk down to around 5 and your JOG to around 6- 7. If that's still too fast - SLOW DOWN. The most important thing is that you're able to complete 3x 30 mins by the end of Week 9 and in a comfortable fashion. Only by going slow enough will you complete this - and you CAN.

And at this stage, forget your DISTANCE and SPEED. This is all about TIME. It may say C25K, but it's a time-based program. Distance and speed for the future.

Good luck!

John

PS - let us know how you get on.

[pottsie1972 in reply to John_W]

Cheers John for taking the time to reply in this fashion. I will let you know and keep you updated

[cheekychipmunks Graduate]

That sounds very fast pottsie! I’m no expert on the treadmill as I’ve only used it 3 times, but I walk at 4.5-5 kph and run between 7-8 kph. You really shouldn’t be pushing yourself to that extent at this stage.

Slow down, and you’ll move on with no problem. The programme is designed to get you stronger each week. Forget speed and have fun! 😀

[pottsie1972 in reply to cheekychipmunks]

Cheers

[Shelley2310 Graduate]

When I got my gait analysis done, never having run on a treadmill, the lady said ‘as you haven’t long started c25k, I’ll only put it to 6.0 km, slow and steady’.

[pottsie1972 in reply to Shelley2310]

My problem is I am F603 and 6km isn’t a jog for me but I will be reducing the speed of my run and hopefully that will reduce my fatigue

[Gran4z Graduate]

Hi pottsie1972, the advice already given in the replies is A1 perfect. So slow down, enjoy, smile and as someone already also said, don’t look ahead. One day, one run at a time and you’ll do it for sure. You can do it. Enjoy 🌻🙂

[pottsie1972 in reply to Gran4z]

Cheers, although I have this fear I am actually really enjoying it so far and can’t wait to get into the gym each time I go so that’s a plus 😁👍🏼

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... but I also think you might find this helpful too healthunlocked.com/couchto5...

Just concentrate on the next run..........if you could manage next week's runs, then you probably wouldn't need to be doing the programme.

You can only fail if you head permanently back to the couch.

You can do this.

[Wimborne]

Pottsie. Hi. Welcome to our little running world. I hope you stay. Lots have given great advice already. I just wanted to say to stay positive. I looked ahead too and got a little overwhelmed but it’s a gradual programme with a little bit of magic mixed into too. Take it run by run. That’s all you can ask of yourself. It can be hard. It can be sweaty too lol. I am running on a treadmill a few times a week. Like you I am a similar age and abused my poor lungs for too many years. Hadn’t run since school. Never really stuck at any excercise classes so my fitness level starting was pretty shocking. Probably beyond shocking. But by taking it slow and keeping to the programme the weeks were ticked off. I think it’s brilliant you have started and done 2 weeks already. That’s brilliant. That’s Amazing. And as for you fear gremlins. Give them a good bashing until they are quiet. Good luck for week 3.

[pottsie1972 in reply to Wimborne]

Cheers mate. I really do appreciate all the comments so far and like I said in another reply I am actually really enjoying it

[pottsie1972]

Thanks for your response it’s very much appreciated.

[Oldfloss Administrator Graduate]

Slow down... and then some... just take it as gently as you like...

Take each run as you come to it... but you will be ready for those runs... put in some strength and flex in on your rest days, to help with strength and stamina...

Very well done... relax and enjoy!

[Oldfloss Administrator Graduate]

Please do take a look at the link from IannodaTruffe ... tried and tested advice from seasoned Graduates

[pottsie1972 in reply to Oldfloss]

Cheers