Any advice please: Hello, About 4 weeks ago I... - Couch to 5K

Couch to 5K
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Any advice please

Hello,

About 4 weeks ago I had almost completed C25K, was due to do the second run of week 9. Have recently been diagnosed with mild depression, and have lost my running mojo. I know that running makes me feel better but I just can't push myself at the minute, stuffs just a huge effort.

My question is, when I do start again, should I start from the very beginning, or a perhaps start at week 6 or 7? I am nowhere near experienced enough to pick up where I left off and I know this is the best place to get advice.

Thank you in advance

Nikki

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Try a wk5 or wk6 run and see how you go. Your running could also help with the way you feel. So good luck and come back and let us know how you get on ๐Ÿ˜Š๐Ÿ˜Š

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Thank you, Yes I know it makes me feel good after but at the min its just so hard to get going. I know it will come back, I love running ( something I never thought I would say ) Think I need to be patient with myself

x

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Hi I'm kind of in the same position, I've had a really bad back, not sure if running contributed!! I really want to get started again but don't know how or if my bad back will return, feeling very unfair which makes me feel very low.

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Sorry about the depression Nikki but so pleased to hear you still want to run because thatโ€™s what is going to help you. To help you get back into it start by walking 30 mins then a rest day then your next run day walk 5 & try a short run of 20 mins. If you manage it start back at W6:1 if not start at W5:1

To help you get out the door, the hardest part with Depression, get all your gear ready the night before. When you wake up get straight into your trainers have a drink (a light snack if you canโ€™t run on empty) & get out there before you have time to think about it. Stick to 3 days. If you canโ€™t run them walk them but keep on keeping on & the depression will take care of itself. Hope you are getting good medical support.

Keep posting! Thatโ€™s what we do here. Support each other! X

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Thank you so much, I will try my best. Such a fab community here. xx

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Making the move to get out and do something is really hard when you're in the grips of depression, but if you can even go for a walk it will help.

Try not to over think it - get your gear on and walk out of the door without too much thought or you'll stay indoors instead.

As for where to re-start, try week 6 and see how you go. Definitely be patient with yourself, you're going through a hard time, but also remember that this will help. Go for it and let us know how you do x

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Thank you xx

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So sorry to hear about your depression. My daughter is also a sufferer, and has anxiety issues. Alas I've not persuaded her to take up running yet! When do kids listen to their parents, eh?

I would recommend re-starting as soon as you can, and maybe if it's daunting, to restart from the beginning, or at least at a week which doesn't seem too daunting. There are so many people who say running is very good for mental health, because of the feel-good chemicals released in the brain. In particular it naturally boosts serotonin levels, which is what SSRI anti-depressant medication is trying to do.

Speaking personally, I do not suffer from depression, but I do have anxiety issues and am a chronic worrier. I have found that doing a run leaves a feeling of blissful calm that can last several hours.

I did C25K two years ago, at a time of severe stress due to my mother's deteriorating health, and making sure at 50 miles distance that she took all her medications. During that time, I remember thinking - I NEED to go out on a run to calm my head! Alas, I put my back out, and the mother situation got even more complicated, and I let my fitness slide and got overweight again.

So this year I re-did C25K right from the start, and am now doing Parkruns and the C25K+ podcasts. I've managed to lose over 3 stone and once again have had a massive mood boost.

So there's absolutely no problem in doing the program over again - and I think plenty of people on the forum have done so. But having got near to the end, start at a point you think you can manage.

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Thank you so much, I am getting such good advice.

Crikey Iain, you have overcome an awful lot, not sure kids listening to their parents is some kind of folk lore haha I have 2 grown up children and a teen and a granddaughter. I will definitely let you lovely lot know how I get on.

Thank you again for your advice

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Good luck. Running really makes such a difference physically and mentally. I'd recommend it to anyone. My children are grown up too - no grandchildren yet though.

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Thank you , Yep, it's just that getting out the door bit, once I have started that will be it, I know it will come. :-)

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Iโ€™d just go for a nice gentle run without expectations... with an alarm on my watch/phone to stop me at 30 minutes should I get there.

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Thank you x

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As stated in the guide to the plan healthunlocked.com/couchto5... you lose next to no condition in the first two weeks of non running. After that, the loss is gradual and the only way to find out where to pick up again is to go for a gentle jog to see what you can comfortably manage, then pick up the plan from an appropriate point.

Getting back out there will literally lift your spirits, by changing your brain chemistry.

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Thank you, that makes sense

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Sorry youโ€™re struggling a bit, hope youโ€™ll find this lovely community helpful. I got to week 7 and have had to pause for a few weeks with a minor injury. Iโ€™m just starting back today and Iโ€™m planning to go W5R1: it seems to me to take account of the gains Iโ€™d made but take account of the break. Maybe focus on the coach rather than the run? Do you use the app? I have Jo Whiley as my coach and I so look forward to her friendly voice in my ear! Good luck, let us know how you get on ๐Ÿƒ๐Ÿผโ€โ™€๏ธ

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Thank you , I do use the app, I don't have Jo I have a scottish chap who's name I can' remember! I think when I start again I will prob go for wk 5 and see how I get on. Thank you for responding, this is a fabulous community xx

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It really is, lots of encouragement on here ๐Ÿ˜Š You could always have a little listen to the other coaches to see who you like ๐Ÿ˜Š I always thought Iโ€™d go for Michael Johnson, but I really like Jo Whiley - feels like sheโ€™s my friend ๐Ÿ˜‚

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