Anxiety & running..

[SillyPringle]

Anyone got any tips on how to get out the door for that first run?! I am so keen to get healthier, I used to absolutely love playing sport and would love to get into a routine at the gym. This couch to 5K seemed likea good way to start something alone but with support online and via the app.

[Robbie9902 Graduate]

I left really nervous for my first run but laying out my gear the night before the run and running out in the forest with less people around or in the evening made it easier. Eventually you realise the only one worrying about you running is you. Also you enjoy it so you stop noticing others. I have a audiobook playing while I run so I’m already distracted. The buzz you get from completing each run and the support on this page is amazing! Just about to start week 9, so feeling accomplished! Try to focus on one run at time. You can do it 😀

[Hortic Graduate]

It is really scary. I waited until it was a bit darker, took a deep breath and did it. Felt so proud after

[paxlm Graduate]

Robbie9902 is spot on. It's quite a liberating moment when you realise no-one is the slightest bit interested in you when you're out running. Music helped me block out the world and just enjoy the experience. Give it a go, I graduated last night and it's honestly changed my life.

Best of luck 🤩

[Auntpettitoes]

Good morning! I agree that setting your kit out the night before really helps with motivation. Another trick is to head out for a run just before you would normally have a shower... then you can tell yourself you are just delaying your shower by half an hour...

Is there any anxiety about running in public? Try and ignore the negative voices in your mind... the pavements and parks are full of beginner runners... just put some great music on and go for it! 😊😊😊

[Yoginut Graduate]

I agree about laying your kit out ready and going out first thing before the normal day begins. Wake up, dress and go. Don't Think, Just Do!😊

[SofaJockey]

I went down the park where there's no-one around. That first 60-second run was really weird and I was very bad at it. But just doing that first minute gets you on the road. The second minute (after a rest day) was easier and I'm now up to 5 minutes and feeling great about it. I also now feel chilled about passing other people because I feel like a 'runner'.

[Flattttt Graduate]

Just to be clear… What are you are you anxious about specifically?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decison.

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

I think even the most confident feel a bit odd going out of their front door fo the first time, wearing sports gear that is not part of their usual wardrobe.............but the only one dwelling on it is us.............nobody pays any attention to you, they are too busy looking at their phones.

Enjoy your journey.

[Lizzie360]

I use to love running and exercising and I stopped, its been hard and I keep telling myself I will go for a run, i went for my first run last night after months off, and what got me in out the door was, the thought if can sit and watch tv for hours and hours I can do a 20 min run. i will build it back up. Don't push yourself to hard just take the first one easy and you will be back into all soon

[dijep Graduate]

I'm in the middle of w3 and today I was overtaken by 2 runners plus dogs and passed several dog walkers and now I look up and smile and say hello.But on week 1 I was you, its right what everyone says it gets easier and you start to concentrate on what you are doing and whatever you are listening to. Also as I'm always cold and on the first couple of weeks you do walk quite a bit I wasn't really wearing any very sporty gear so didn't feel too conspicuous. Good luck and enjoy your journey. Also reading the daily update on here is really motivating .

[Hidden]

Agree with all the other posts, lay out your kit, prepare a brilliant playlist, smile and say hi to the other runners and walkers. They are usually a friendly encouraging bunch. I'm on week 2 after an enforced break from running. I keep coming back to it as it really is worth the effort . You will be fine. In the past I joined a ladies running group that met once a week, that improved my confidence a lot.

[Biscuit_Queen]

I agree about setting your gym gear out the night before, I try to give myself as few decisions to make as possible so I don’t back out! For me personally, I run in the gym and I try to get there as soon as it opens so that there’s fewer people. I know I should be braver but just want to have as few barriers as possible to getting going!

I use the podcast and have just finished week 4, the structure of the programme has really helped me stay motivated and once I’m on the treadmill with my earphones in I mostly stop worrying about who’s around me.

I was a complete couch potato and hoping that exercise will also help my mental health, I definitely feel boosted by the sense of achievement and getting out of my own thoughts.

Wishing you lots of luck, as soon as you feel a little bit of momentum go with it! The rest will follow

[GoGo_JoJo Graduate]

Imagine your anxiety as a beastie or gremlins holding you back from something you want to do. Who is going to win? It might take a fight, but it will be worth it. I frequently talk to myself out loud, either reassuringly or reminding myself of what I really want when the grumbling gremlins get too loud. 👍🏻😁

[ju-ju- Graduate]

The best advice I can give for making a start is to:

1. Plan the date and time you will do that first run

2. Schedule in your calendar when you will do the other 2 and repeat for the 9 weeks.

3. Ensure you have all the kit you need.

4. Plan where you want to run.

5. At the designated times and dates, you go and do it with the only exception of injury, dire illness or a national emergency. That is the secret to the success of the programme.

And enjoy it... running is the best thing ever

[SillyPringle]

Thank you so much to all of you for your comments! It took me 2 months, but I did my first run and have my next 2 for the week in my calendar. With this lockdown, anxiety and wobbles about uncertainty have understandably been an issue. This is something I can control and focus on, and I feel completely ready! The first run I was nervous when I saw people, but with music playing and the app telling when to slow down and then start running, I felt a huge weight lift. Definitely going to find it hard as I was exhausted at the end! But excited to keep going. 💖