Help please

[BubsMum]

Hi. I completed the C25K and ran 3 times weekly to maintain achievement but then due to an episode of severe depression I did not maintain this. I would now like to resume running. I haven’t run for 8 weeks. Advice please on how to go about starting again. Many thanks.

[GoGo_JoJo Graduate]

Hey! Well done for deciding to get back on the horse! That black dog has so much to answer for.

Firstly, just get back outside. Get your gear on and if it's really hard... just walk your usual route maybe doing the odd little jog along the way.

If you're feeling more confident, just some intervals, 5 min run, 2 min walk and see how that feels.

If you're feeling really confident just go out, run a bit and see how it feels.

Main thing is... get out there! Good luck! 😊👍🏻

[BubsMum in reply to GoGo_JoJo]

Thank you. I’ll keep you posted.

[IannodaTruffe Mentor]

Welcome to the forum.

If you read the guide to the plan healthunlocked.com/couchto5... you will find the advice that if you have a break from running of longer than a couple of weeks, then you will have to go out and find out what you can comfortably manage. This will give you a basis from which you can use the plan to rebuild.

Don't push it.

It is far better to build back up again in a nice gentle manner than push hard and risk injury.

You may surprise yourself how much condition you have retained.

Enjoy your journey.

[Spike75 Graduate]

This happened to me after Christmas. I was ill in the first week of January, and felt that my fitness had dropped off so quickly, or maybe I wasn’t as comfortable with running for 30 minutes as I thought I was despite finishing the programme on Halloween

So, I just picked a week that I thought I’d be able to do - in my case 6 - and I went out, fully prepared to have to go back even further if necessary.

Don’t feel bad if that’s the case. One of the first things that drops with me is exercise and hobbies when the Black Dog comes to stay. Try reading Jog On by Bella Mackie. It is the author’s take on how running helped her with anxiety and depression. She’s also written a runner’s journal which I have found useful to help with reflecting on why running is helpful when depressed, anxious or any of the other myriad of mental health worries that people have.

Even if you decide to go back to W1R1, there’s no issue with that. Plenty of people have done so, all it costs you is time, but you know that you can do it.

Good luck, BubsMum. You got this!!!

[zokki Graduate]

Well done to you for returning to forum and running. You can do it.

Just start gently and see where you are and does your body feel. Main thing is you get out and try.

Food luck 🙌🏻🍀

[BubsMum in reply to zokki]

Hi. Ive done it!! Just got back from a run and managed to do my usual circuit without stopping. So proud of myself. Just wanted to say thank you for your support. Onwards and upwards.

[zokki Graduate in reply to BubsMum]

Amazing. Yes onwards and upwards.

Running really makes a difference.

🤗🤩🤸‍♂️🏃🏻‍♀️🙌🏻