Advice please

[Shmelany]

Just completed week 2, looking ahead to week3 and how do i get over the mental side of ‘oh my effing gawd, i cannot run for 3whole minutes i will keel over’ is it easy, anyone got any slef motivational speeches? I feel i need a kick up the butt! 😭

[Clarebear73 Graduate]

You can do this be positive 😊 just take your time

[Jasp7]

Lol I felt the same. Just done first 3rd week run. Thought I may die, but I didn’t You’ll be fine

[IannodaTruffe Mentor]

First of all you make sure that you are running at an easy conversational pace, as described in the guide to the plan healthunlocked.com/couchto5... then you read this and relax healthunlocked.com/couchto5...

You can do this.

[Shmelany in reply to IannodaTruffe]

I’m planning D day 😂 in my diary! I will achieve it, I won’t give up and i will kick my butt into gear through my warm up. The negative creeps in with the anticipation of it.

[ElRunner Graduate]

What I've realised as I've gone along the programme, is that even if I *think* I can't do it, the programme is designed to make sure I can.

You will surprise yourself at how long you can run for, even though in the beginning it's quite daunting. And if you can't manage a run, don't stress, rest for a day and try again.

Good luck, you've got this!

[Hidden]

My C25K experience

Week 1... Pain and joy

Week 2... Pain and joy

Week 3... To be honest I actually found week 3 to be the easiest, not easy...just easier.

Week 4... Pain and joy

Week 5... Pain and absolute jubilation.

Week 6 ... Pain and absolute jubilation.

I'm currently on week 7.

I don't know if this is very motivating😆 BUT! I can tell you this, I was in EXACTLY the same place as you, and I can now run for 25 mins... You'll be here soon. It's brilliant. 😁

[Shmelany in reply to Hidden]

Thank you, motivating enough to know that others felt the same and smashed it I know i can but i think I can’t! The small anxiety fuelled demon on my shoulder shouts very loudly sometimes. 🙄

[GoogleMe Graduate]

Just listen to the app or podcast, don't think about 'how long' just do as you are told! (I would argue that although there are some bells and whistles with the app, the podcast has the merit that you just press play... no faffing about creating the perfect playlist)

You've got the answer in your own post: looking ahead to... don't! Just *do*

[Shmelany in reply to GoogleMe]

I know, like i said previously i know i can but think I can’t. I let the anxiety demon slip to the front, by run day I’ll be sticking two fingers up to it.

[GoogleMe Graduate in reply to Shmelany]

Sooooo.... you know yourself best... why torture yourself? We don't need to know, we just have to listen and do at the time.

[steviej99 Graduate]

You can do it! Trust the plan its brilliant and it works, keep it slow and steady all the time however great you feel, each run and each week prepares you for the next. In just a few weeks you'll look back like all of us and say I cant believe I can run for 20 minutes non stop! Believe me you will

[Hidden]

Thanks for your post I’m worrying about this too. One more week 2 run to go....

[Shmelany in reply to Hidden]

Let’s do this together! I love the honest positive and supportive responses you get on here and how i can just put how I’m feeling out there without fear of being judged. Good luck!

[DiscoRunner Graduate]

Try not to look ahead too much. Do the next run that’s in the program - praise yourself and be proud of what you’ve done at each stage, and tell yourself ‘I can do this’. Because you can do this! You are doing this! This is an amazing thing you are doing for you mind and body - and many of us had doubts and worries - but we did it. If I can - you can! Just try to stay positive, read the positive posts here - they are a great motivator. And if you do wobble - post here and we’ll be able to cheer you on your way.

[SlowLoris]

Those things you find hard are good for you. Your brain will tell you to stop. This is actually a chemical/hormonal response to fatigue. You can override it. The more often you do it the easier it becomes.

[Laurzmum Graduate]

You can do it. When I started I remember thinking 90 seconds 😱 !! Then 8 minutes 😱 and then 30 mins 😱😱😱😱 but I did then all. Physically it’s tough but the battle is often more about mental strength. You can do it and we are all with you 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

[Shmelany in reply to Laurzmum]

Yes! You are spot on, it’s my demons telling me I can’t but i know i can achieve it and my legs can carry me! I feel knackered and elated after each run so far.

[Hidden in reply to Shmelany]

I feel the same my body is saying stop and admit defeat but my head is saying no way are you stopping 😂😂

[Oldgirlruns Graduate]

Take it slow and focus on the running, not the clock! Weeks 1and 2 have prepared you for 3 - you’ll be fine!

[MarkyD Graduate]

Week 3? In terms of time, it is the shortest week of all C25K. Probably the easiest, too. You've got this.

[IannodaTruffe Mentor in reply to MarkyD]

Which means that the other weeks............oh, never mind...........

[Thegirlcandoit Graduate]

That's exactly how I felt. I couldn't run for 30 seconds before starting c25k, now nearing the end of week 6 with no failed runs. A friend said to me that each run would feel like the first by means of difficulty... this has really kept me going. Each run (and rest day) makes you stronger and fitter. Dig deep and you can do it. Just go slow, very slow and you'll be amazed what this program gets you to achieve. I record each run on my Garmin watch and last week I re run a week 1 to accompany my sister who just started and it honestly felt so much easier and my heart rate was noticeably lower on the second run which is amazing. Go for it, go slow, you can do it!

[Shmelany]

I did it! Found it surprisingly easy and not so out of breathe like i have been previous weeks! Now looking forward to the next one 🥇 💪🏼