Anxiety gremlins creeping in

[PurplePanda42]

I graduated at the end of July but the anxiety and self-doubt gremlins have crept back in. I was shielding so didn't go out of the house for months and only started this once rules were relaxed, having never run before in my life.

I am struggling to run for longer than 20-22 minutes as anxiety creeps back, though still get out there every other day. Have returned to "my park" but even that isn't helping. I'm running even slower now than when I was on C25K still...and finding it too easy to slip into walking pace!

Any advice for picking up the time again, and for beating the anxiety...

[coffee1066 Graduate]

Well done for getting going again - for me I just think that getting up and getting my trainers in is half the battle! Once you’re out it doesn’t matter how long or for how far - you’re doing it which is something a lot of people aren’t!!! Be kind to yourself and just build up slowly, you’ve done it before so what’s stopping you - go for it 🏃🏽‍♀️👍

[PurplePanda42 Graduate in reply to coffee1066]

Thank you! I can get out of the front door - to start with it was a relief to be out of bed and not worrying about the fact I couldn't sleep! Now, it's just routine! Just have to keep going...

[Ant50 Graduate]

Fully agree with @coffee1066, the hardest part is putting your running shoes on and getting out the door. So long as you can do that, then any time and distance is worth it. I’m sure your confidence will come back, just try to remember why you did C25K before and what it felt like when you graduated. I’m sure once you have broken that 20 min barrier again it will be fine, but don’t get anxious about this, just run and one day soon you will find you have passed that milestone without even thinking about it. Good luck.

[PurplePanda42 Graduate in reply to Ant50]

Randomly, the getting out of the door is the easy (ish) part for me - it's my escape! It's the keeping going that I'm struggling with! But I'll get there - I need to stay fit for my family and for my mental health!

[Hidden]

What are you anxious about? Your body has demonstrated that it is capable, but your beliefs and the thoughts that flow from them are letting you down. So time to start the brain training.

Personally I don't find the idea of 'gremlins' very helpful. It suggests that these are something external when actually these are your negative thoughts that probably arise out of life experiences.

So challenge this thinking. Push the negativity out of your mind and engage in positive self talk. Distract yourself. Don't worry about time or distance, just try a nice little relaxed run,; no pressure. Have an internet search for mindfulness and meditation. It really can help

You really need to believe in yourself.

[PurplePanda42 Graduate in reply to Hidden]

Thank you! I'll definitely have a look for mindfulness things - I don't run with music as hate wearing earphones - don't like the feel of them in my ear and want to hear what's going on around me. So I guess I'm just battling my thought process as have 20 minutes where I'm not being nagged by the kids!! Have never believed in myself so probably about time I tried!!!

[Hidden in reply to PurplePanda42]

*Have never believed in myself* and there is your answer. Yes time to change that and practice self belief and positive self talk.

I have aftershokz bone conducting headphones, which are so comfortable I often forget I'm wearing them and mean you can still hear. They are not cheap but a really good investment (or birthday/Christmas present).

If you are just alone with your thoughts, you can still distract yourself; tell yourself a story, write a shopping list, prepare a recipe, or sing some songs

[PurplePanda42 Graduate in reply to Hidden]

Do those bone conductor headphones work with glasses? My prescription isn't much so could run without them, but at the moment think that would add to the anxiety of meeting people and not seeing them clearly...

[Hidden in reply to PurplePanda42]

I am blind as a bat without my glasses, so yes!

[nowster Graduate]

Maybe you're missing the structure of C25K? Some people need structure and routine, and some don't.

How would redoing, say, Week 6 suit you? You're doing 20 mins now, so that should be easy.

And then when you're back up to 30 minutes, look at one of the structured programmes like the one from ju-ju- ?

[PurplePanda42 Graduate in reply to nowster]

I think that could easily be an aspect - I did it in the first place as someone would tell me exactly what I needed to do and I couldn't chicken out!!! I love cycling but knew I would find excuses not to go, or not cycle very far, so this seemed an easier way to get outside!

I might have to be disloyal to Jo and choose someone else though so it feels different!!!