Log in
Couch to 5K
76,564 members108,061 posts

How do I get back into running after stopping half way through?

Hi everyone,I have read this forum for motivation but new to posting. Im feeling very anxious about trying to run again. Last year with lots of help from my children I started the Couch to 5K, I'm not fit and trying to run for a minute made me feel like I might be having a heart attack, but I kept doing it with lots of breaks for aches and minor things then had a back problem in november and stopped having made it -very slowly to week 6. I managed one week 6 run with the family in the new year then had flu, a 60 birthday and haven't tried since. Im heading off for a weeks holiday and I want to get back into this, I found it really hard but loved how I felt afterwards. I'm feeling horribly unfit and have put some weight back on and don't know why I can't just get out there and do it --So my plan is to use the holiday to practice good habits and try again, but I don't know where to start. Should I go back to the beginning or somewhere in the middle sort of thinking week 4/5 My last run was 31 December week 6 run 2 my pace is slow about 8 /km. I'm so cross with myself that I let it all slip for so long and would be really grateful for any advice? Thanks

10 Replies
oldestnewest

Don’t be cross with yourself as you clearly want to get back on track so that’s all that matters. I had to stop first week November after injuring ankle at week 4. I started back at W1R2 last week just so psychologically it wasn’t the beginning. Why don’t you try a week 1 run and see how you feel, then maybe if feel good go to week 2 but you’ll know best but no shame in repeating but lots to lose by diving in too quickly and demotivating yourself. Exercise is exercise whether Week 1 or 6. Neither is couch! Good luck!

Reply

Thank you I could do that on holiday and then might have a better head on me when I get back thanks

1 like
Reply

I'm new at this so certainly no expert, but I'd suggest starting at the beginning again. I know I'd struggle if I had a break then tried to re-start at Week Four. It'll increase your stamina, even if you find the first few runs easier than before, and get you back into the routine of regular runs again. Let us know how you get on - I've also found that posting on here helps with motivation. Good luck to you

Reply

Thank you - that looks like sound advice and looks like there is a consensus I will do that - and going to try and post too I can get into excercise when my daughters are around but drift rally quickly back into old habits on my own Thank you

1 like
Reply

Many of us, including me, have re-started... due to injury or illness or just stuff happening. I have used bits of the C25K plan, often, to help me back ... If you restart.. it is gentle and there is no pressure at all. You know what is coming and you know you will do it...

Just head through...gently and having fun.. relax and move forward... you will be back at the place you want to be before you know it.

Your holiday sounds a great time to begin this and with the days getting longer... perfect!

2 likes
Reply

Don't be hard on yourself, we all have set backs and times when injury, illness and family or personal commitments get in the way of running. You have the right attitude and a desire to run so, as others have said, just start from the beginning, nice and gently. Relax, breath and say a huge well done to yourself for getting out there again and giving it a go 😊👍

1 like
Reply

I completed C25k a few years back then stopped for some daft reason. Got back to it in November and started with w1 run. That was surprisingly easy so tried week 2 run 1 and so on until I got to week 6 and started to feel it so went from there. It’s surprising how having done it before my fitness hadn’t fallen off as bad as I thought. So you may be surprised. I finished it Christmas Eve and am still running 3 times a week. Give it a go. Start somewhere and surprise yourself. You can do it. Good luck. 🙂

3 likes
Reply

Welcome to the forum and well done on your decision.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace.

This plan builds your stamina, strength and confidence slowly and safely and I would recommend that you start at the beginning again. We are all capable of doing more than is wise for the condition of our bodies, so to avoid any injury and making life difficult start at W1R1.

Enjoy your journey.

1 like
Reply

Thank you all I -think I needed the advice to clear my head as much as to know what to do - just had a massive block x

1 like
Reply

Just done week one run one in Lanzarote ! sound advice from everyone. Managed it better than first time round. But very glad I didn’t try and start further along and fail, I think I am just going to work my way through it all again thanks x

2 likes
Reply

You may also like...