Restart Couch to 5K or continue from Week 6?

[LauraRose10]

I started Couch to 5k a little while back, however after a rough couple of months I stopped running! Now, I'm feeling in a much better place and am looking to start again. I got to Week 6, should I carry on or restart? Also, any tips on how to overcome my fear of running in daylight? I would only ever run in the dark, but that's a lot more tricky to do now! I have a probably irrational fear of people laughing a very overweight woman running!

[Jell6 Graduate]

Just do a little tester run to see how you feel, maybe week 5 run 2, then see how you manage run 3.

It really depends how long you have been out of it, but I think that you will be surprised. 😊

Running in daylight....

It is hard to avoid, but if you can go out early there are still very few people around.

I was out at 05.50 this morning, I saw 3 cars, 2 cyclists ( they said hello!) but the important thing is, I doubt they gave me a second thought.

Don't worry about how you look. Be proud of yourself for being out there🤗

[Whatsapp Graduate]

Hi Laura,

As to your first question, I would do a run 'off the radar.' By that I mean just get your trainers on and go out for a nice slow jog around and just go with the flow. If after 5 mins you've had enough, so be it. Start back at week 3-4 for example, depending on how you feel. Dip your toe in ang get a measure of where you are. It is unlikely that you will be ready to carry on where you left off after a coupl of months out.

For your second question, start by running where other runners frequently run, or better still join a running group. You will just be another runner on the path. You will find most runners are invisible to others anyway, there is plenty about that it isn't a rare enough site to cause people to stop and notice.

I don't know what time of day you run but I run ealry morning when theres only people walking to work or dag walkers mainly.

[Mickey1852000 Graduate]

I got to week 6, run 1 then due to work commitments had to give it a 5 week break. I restarted again from week6, run1, did that run twice then carried on as normal. It was fine.

[AlMorr Ambassador Graduate]

It depends on how long you have been off running, LauraRose10, if more than two weeks it's better to start on the week before you went off, more than a month then start again at week 1. Don't worry about people seeing you run in the daylight, 99% won't laugh at you, when you see a runner at any time, I am sure you don't' laugh at that runner.

[Granspeed Graduate]

Hi Laura and welcome back. 👏🏼 I agree with other posters that a “try a bit and see” approach is the way to go. Then pick up the podcast runs at the level you find comfortable - that is, just testing enough to be interesting!

About being looked at: try to remember the passers by are probably either a) pleased to see you getting fit or b) very jealous because they don’t run. 😄 I faced my fears by a policy of giving everybody a huge smile and “Hi!” to show myself that I was fine. 🤪 It’s worked every time so far (since January.) Good luck with your come back.

[DiscoRunner Graduate]

I’d start with something like w3 - some running but intervals, and if that’s fine I’d jump to or build up to w5r3 - then go from there.

As to being self conscious - the trouble is we listen to that harsh nagging inner critic, and the cruel things we say to ourselves, we’d never dream of speaking to someone else in that way. This is what we need to address or we get stuck in a cycle. We want to change, but the things about us we want to change drive the shame that stops us being able to make change. You did manage to get all the way to W6 - which is a massive achievement. Focus on this - you can do this, you have done this and you will again. Positive aphorisms really do help - you need a little mantra ‘I can do this’, or ‘I’m a runner’, something you can repeat to drown out the negative. I’ve found the running has really helped to obliterate that nagging criticism. A mixture of doing something & extra endorphins & runners high? I run using the Japanese slow jogging technique (there’s a short film on youtube showing how it’s done) and this has made the running pleasurable. If you can get into a headspace where you can enjoy the running you won’t focus so much on what others think (they really aren’t paying attention). Is there a park near you? You’ll see others there - all ages, shapes and abilities. I tried to focus on the future me I wanted - stronger, fitter, more toned, healthier, not the me I was. The pleasure of running just took over and I don’t care what people think. The Japanese jogging thing is called nico nico - which means smile - it’s because you’re running slowly enough to chat, sing or just smile. So I really do slow run with a smile on my face, probably look a bit nutty, but people tend to smile back. Don’t let that negative voice hold you back any more. You can do this, I did, you can x

[IannodaTruffe Mentor]

Welcome back.

This guide to the plan is essential reading healthunlocked.com/couchto5... and may answer your question.

Enjoy your journey