Feeling down after a bad run: Today was W3D3 for... - Couch to 5K

Couch to 5K

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Feeling down after a bad run

purpleorblue profile image

Today was W3D3 for me and, even though W3D1 and W3D2 went great (I felt so good on W3D2 that I ended up adding one more set of 1.5 (1.5) 3 (3) at the end of my run!) something was just off today. I felt really blah the whole time and couldn't find the physical or mental energy to finish the second three-minute run (I tapped out about halfway through). I know even marathon runners have bad days sometimes but it's hard not to feel demotivated when it doesn't feel like there's any real reason that can explain why today was such a struggle. Does anyone have any tips for keeping your spirits up when you have to repeat a run?

13 Replies
Grannyhugs profile image

We all have days like that and call it a practice run. It was further and faster than if you’d stayed on the couch. Enjoy a days rest then head out knowing we are all there cheering you on. Happy running

What a lovely encouraging message! Thank you for taking the time to share your thoughts – this meant a lot to me to read. :) I'll be thinking of you cheering me on during my next run!

Smelliepoo profile image

My remedy for a bad feeling run is to get on the forum and read posts! (mind you, that is what I do with a good one too!!) it just helps when you find someone else who has also had a hard time, but has gotten over it and had a good one next time. Not every run can be wonderful, but each one is worth the effort. Keep on, it was just a practice for next time. X

It's true, everyone here is so wonderful and supportive and encouraging – I feel lucky to have found such a positive little corner of the internet. Thank you for your response, I'll just have to focus on how this was practice for next time :)

Put it down to experience, rest and get ready for next time,

Thank you for your reply! I suppose it really is as simple as that – it's just so easy to get caught up in your own head sometimes. :) I'm sure the next run will go better!

WillowandSola profile image
WillowandSolaGraduate in reply to purpleorblue

Also if you ran a little further last time out your legs may have been a bit extra tired, but it’s a run so a great achievement

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

Just accept that every run is not going to be perfection, but they all make you stronger.

Enjoy your journey.

Thanks for your comment! I had read the guide when I first got here but didn't click through on all of the additional links; going back now and reading your post about motivation was just what I needed :) This forum seems like such a lovely community and I'm so happy to have found it!

Sadie-runs profile image

Running is never linear, and yup, some runs are just like that. 2.5 years on, and I still occasionally have shocking runs! The difference is, the longer you have been running, the less the bad ones affect you. I just shrug my shoulders, mutter pfffft under my breath, and move on. I wouldn’t even bother repeating a run, to be honest...so many things can affect a run. The next one will be, in all likelihood, just fine. Chin up! You are doing brilliantly. 👍😁

Thank you for the encouragement! I think I probably will end up repeating the run just because I know myself and I don't want to play the mental game of going into that first five-minute section of week four knowing that I had "failed" the three-minute section of my last run... But I really appreciate your words of support and will definitely go into my next run with a renewed attitude!

Bad luck for having a bummer (and it is just bad luck). I think that running is no different to life in general, everything we do is sometimes more difficult some days for no apparent reason (why did I just pour cereal all over the worktop instead of into my bowl?), it's the way it goes. I've had a few days like yours, and yes it can be demotivating (if you let it). When I don't manage to complete a run (NEVER use the 'f' word!) I just shrug my shoulders and consider it to be a practice. You haven't wasted your time, you've got out there and exercised and gained valuable knowledge about yourself and the run. You know that you've already done this twice before so when you go,out next time, think of those two runs, and not the last one and I am sure you will be fine. A few months ago I learned a great quote from Nelson Mandela which I posted on here at the time, and it's something like this: You never lose, you either win or you learn. I think that is worth remembering. Good luck for next time, let us know how it goes.

Pugwash profile image

Well done for getting out there at all! There'll be days when we don't meet our targets but, instead of seeing it as failure, I get encouragement from the fact that I went and did SOMETHING. Just yesterday I planned a 4km run but had to stop at 2.5km then slow jogged/walked the rest - it just goes like that sometimes. Remember, every run is a win :-) !

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