Week 5 run 3 is hard - mentally

[Coel]

From around minute 7 my head gremlins started suggesting I could just walk a bit and it wouldn't matter. I kept going and completed the 20 minutes but I spent the majority of the time trying to keep myself running rather than walking. Physically I was capable but mentally I really struggled to do it. Does anyone have any suggestions or share this problem?

[UnfitNoMore Graduate]

Great job. We all doubt ourselves and we are our own worst critics... so the gremlins are never too far away. What I do is remember runs like this one... how good it felt to reach that finish line even though it was a tough run... and then I use that memory to help to drive me on the next time they come and tell me I can’t do it. Mental strength is as important as physical strength, maybe even more so.

Slow and steady into week 6 and then you got this.

[Ricra]

I’ve got the 25m run to do tonight and I know I’m going to have a struggle. However the 20m was fine because I went out with a friend in a new area so I was too busy chatting and looking around. Could you have a friend come with you? Other tips are podcasts instead of music to keep you distracted or to have a list of things you need to think through in your head. Basically anything to keep your mind off your feet.

Bloody well done for completing it anyway - that’s the hardest bit.

[backintime Graduate]

well done, I would think that now you actually did the 20 mins, mentally you should find the other weeks a bit easier as you KNOW you can do it rather than just having to believe. You have done over half the programme now, you have done the ground work and now you just need to believe in the programme and yourself and you will finish.

[AlMorr Ambassador Graduate]

Hard run but congratulations to you Coel on completing run 3 of week 5, that is a milestone run with C25K, onwards and upwards to week 6 run 1 but be careful about that run as it catches out some people with the interval walks and runs after the non stop 20 minutes of W5R3 which you have just ran, just take the first two runs of week 6 particularly slow and steady. 😊 🏃

[Debston Graduate]

Next time you run, you'll have the confidence of knowing that you can run nonstop for twenty minutes, even with the gremlins egging you on to stop. So just tell them to shut up and get lost! Maybe listening to music or a podcast would be a good distraction?

[Hidden]

Well done Coel! I'd imagine everyone experiences what you're describing. It's just learning how to run long distance. I run in sections... I never think past 5 minutes. If I was running 20 minutes.. it would go something like this:

First 5 minutes... Finding my rhythm, positive, relaxed, not bothered about pace, not bothered about aches, they'll go. It's just my body warming up.

2nd 5 minutes... I've found my rhythm now, systems check, how is my posture? How am I breathing? How am I moving? Just making sure I'm doing everything right now. Nice and relaxed.

3rd 5 minutes... I'm past halfway now, I can start to push here. I tell myself I'm heading home, I'm doing well, 15 minutes would be a good run... I almost make 15 minutes the finish line.

Last 5 minutes... I tell myself that I've done the hard work, I've already won, this is extra, this is what it's all about! This is where you get fitter, this is where you push yourself, everything you've got. I imagine the finish line, I imagine people cheering me home, I try and finish with a sprint.

Run done ... I walk home with a smile on my face, I think about eating my 🍌 and telling everyone on this forum how my run went.

[Jonno1230 Graduate in reply to Hidden]

Good tips. Thank you.

[NobleAce in reply to Hidden]

Fantastic advice! I often fall into the trap of starting to feel a bit tired and then thinking something like "and I'm only halfway there" but breaking it up into small chunks definitely helps.

[Lucythenewgirl]

i'm about to attempt wk5 r3 and i'm dreading it!

[Hazel10 Graduate]

Totally get it - my head used to tell me it would be ok to stop for a few seconds, but it doesn’t happen anymore. You have already solved the problem by running on, even though your head was telling you to walk. That is the worst one done because you went against your head. Now it is a fact - whatever your head tells you, you have proved that you can do it.

Your brain will give up trying to sabotage you every time you achieve and mine has now faded into the background - I was even singing while running yesterday - I mean, what a buzz! I listened to Giant which makes me sing - find some tracks that you love and you will get absorbed in them and your mind will wander - promise! Good luck buddy 👍🏼