This is my first post and hope someone may be able to help. I successfully completed C25K and graduated on Boxing day. I've absolutely loved the journey and seeing the improvements week on week has been a very motivating experience. I did find the last 2 weeks hard going but nevertheless completed them. I did about 3 more 30 minute runs post graduation before I decided to try and push myself by adding a couple of extra minutes and trying to get to the magic 5k as I've only been averaging around 3.5/4k.
I'm really struggling!! My breathing seems to have gone to pot. I think I'm subconsciously feeling anxious that I'm not improving (whilst also feeling consciously anxious about a big life change that's imminent ((buying a new business)). Anxiety manifests itself in the form of shallow breathing and I feel breathless and unable to take a deep nourishing breath even whilst I'm just sitting.
I've gone back to week 1 and have been trying to up my pace and see if that helps but I've not been experiencing the high after completing a run as it kind of feels like I've let myself down. Which I know probably sounds hard on myself.
So I was just wondering if anyone had any advice and apologies if it's a bit of a ramble!
Written by
Shortster
Graduate
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Lots of factors and things going on here...Try to forget pace and distance.
As a newish Graduate... lots of consolidation is the thing...not just 30 minutes, and not simply focusing on that magic 5K.
Short routes, new routes....and importantly some lovely, long, see where I get to, runs. The long slow runs build up stamina and strength and it is then that distance and yes, speed may follow
So relax.... run for pure joy... pop in some 30 minutes, yes, but just run... leave the stresses behind....breathe gently, slow down more if you are struggling....
Try some Yoga too.... there are some really helpful breathing exercise to alleviate that shallow breathing ... they work
Not many people can do the 5k in 30 mins. How about doing the last week followed by the first week then each time add a week till you feel better about it and reach the 5k .
First of all congratulations Shortster on graduating on Boxing day, you don't need to apologise, you have not let yourself down, perhaps you are running too fast, that is what is causing you to be breathless, if you wish to repeat any of the runs do so, go slower, perhaps repeating from week 3 or 4 rather than going right back to the start of C25K.
Personally, I liked the "structure" of C25k - you know what you have to do each week and you get on with it. Occasionally you might go for a run in some scenic area - just for the fun of it. But that structure kind of disappears after you have completed C25K - so my answer has always been - FIND ANOTHER PROGRAMME!! - there are plenty available - I have competed plans to run 10K, 10 miles, half marathon and now halfway through a "Couch to Marathon" plan - along the way I have become an ardent parkrunner and have got a whole new bunch of friends and acquaintances. To be honest, we really don't have to run!! - but if we want to run, then we need to find our own personal reason to do it and a practical plan to "force" us to do it.
I think its the structure that I liked too. I have tried one 10k app but didn't like the robotic voice!! I'll download some more and see if I like them any better.
A parkrun is my next goal. Guess I should just bite the bullet and get my self signed up!
The beauty of parkrun is that you start to mix with a bunch of like minded healthy and positive individuals. Some of them get carried away a bit with their never ending search for PB's - but overall I have found the running community to be surprisingly positive and inclusive. I no longer have any Saturdays on my calendar - they have been renamed as parkrunday.
Hi there... wow! What an achievement graduating on Boxing Day - what commitment!! Reading your post, it sounds as if you have very good insights into yourself - and why things might be how they are right now - I was wondering whether some sort of mindfulness practice might help? Just a few minutes of meditation to help you ‘be in the moment’ (and enjoying that!) rather than consciously scanning ahead... apps like Calm, Headspace and 1% Happier all have lots of free guided meditations that you could access if you thought it might be helpful - they’re good for helping with breathing too (not just in running, but any anxiety-provoking situations in life!) Good luck... (with the running and the business!).
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