Advice

[Chewy73]

Hi all, I need some advice please. During lockdown I kept up my running and was doing well! I have 3 runs left to complete 5k, but since going back to work in July, I’m just so tired and worn out and just can’t seem to get motivated again, does anyone have any advice to get me back on track? Do I carry on with W9R1 or go back to W8 or W7?

[IannodaTruffe Mentor]

You don't say whether you have had a break or not. As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

If you haven't had a break, then it is an exhaustion or motivational issue, so why go backwards?

If exhausted, try more rest days between runs, make sure your diet and hydration are adequate and try to get regular sleep. If too tired to run, try to keep up the regular habit of exercise, so perhaps walk.

Motivation is purely personal and while we can give advice and encouragement, only you can make you do this and only you will stop you. Why did you start in the first place?

Have those reasons changed?

If you want to do this, you will.........

[Chewy73 Graduate in reply to IannodaTruffe]

I haven’t been running since 3rd July. I was actually thinking of keep on W9R1 but wasn’t sure if it was the right thing to do since my last run in July

I will take your advice and just keep going 💪

[John_W Graduate Ambassador in reply to Chewy73]

That's over 12 weeks. The mere fact that you've posted about it shows that you're actually motivated right now and want to get out there.

Try a Week 3 or Week 4 run and see how you feel and take it from there. Remember to keep it nice and slow and easy.

Motivation comes and goes for all of us. What's more important is building the habit of getting out when perhaps you don't really feel like it.

[Chewy73 Graduate in reply to John_W]

I love my little runs but getting back into work was a struggle, trying to fit them in. Days went by then weeks n now 3 months have passed!

[John_W Graduate Ambassador in reply to Chewy73]

fit them in when you can and be kind to yourself

[nowster Graduate]

Given you've been out of it for three months, I'd second the suggestion of going back to Week 3 or Week 4. Don't even think of continuing where you left off. You'll hurt yourself.

I had a month off just after graduating, due to injury. When resuming I was very cautious and did 6 shorter runs (to not aggravate the injured ankle) before tackling week 4 again this week. I'm pretty sure I could do 30 mins today but there's no way I'm going to chance another injury by trying. I'll work back up to it gradually.

[Chewy73 Graduate in reply to nowster]

Thankyou, I wasn’t sure if starting where I left off would have been a good thing or not