W6R3 Problems!

[MrsHowson]

Hi Everyone!

First time posting but I've been a silent scroller for a while, following all your brilliant advice!

I've managed to get to W6R2 and have thoroughly enjoyed myself along the way! But I've suddenly hit a stumbling block. I tried to complete the programme a few years ago and ended up stopping after week 5 - I was using the treadmill at the gym and got very dizzy and disorientated during the cool down after run 3. To cut a long story short, I ended up lying down in the changing area, convinced I was dying and straight to the doctors for an ECG who confirmed that there was absolutely nothing wrong with me and the treadmill motion coupled with being out of breath likely made me feel unsteady. I've also suffered with anxiety for many years and I was also told that I was likely hypersensitive to the sensations of exercise which probably put me in a panic.

So I've given it a few years, made some improvements to my mental health, stopped medication and felt in a better place to start the programme (on the pavements...not the treadmill!)

I've loved every minute of this plan so far, but unfortunately today's run gave me those same sensations after the first 5 minutes. My heart wasn't racing, I had plenty of energy but that familiar disorientation and unsteadiness / out of body feeling came back. I know it was panic induced, so I walked for 30 seconds and then completed the rest of the run (albeit hyper-alert, and up and down my street so I was close enough to home!).

I don't want this to stop my progress and I'm now worried that anxiety is going to get the better of me again. Physically, I'm fine - all the runs have been manageable, I'm just looking for any tips or advice if anyone can offer it to make sure I can graduate as this has now given me the wobbles for W6R3 and knocked my confidence. Clever things our brains, but they sure as hell make it difficult sometimes!

Thanks in advance!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Make sure you are running at a pace at which you can speak clear ungasping sentences as you run. If you go faster you can trigger the fight or flight response in your body, which can raise anxiety and cause hyperventilation.

RELAX AND SLOW DOWN.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Check out the link in the guide to the post about mental approach, it may help.

Enjoy your journey.

[SueAppleRun Graduate]

Everything IannodaTruffe says, especially about slowing down and keeping well hydrated, the air is cold at the moment as well, you can always walk a bit run a bit and keep doing that run before you move on, if you get out the door and put one foot in front of the other you are awesome and eventually you will keep running, there’s no hurry try and concentrate on what’s around you and have some favourite music playing, most of all enjoy it because the benefits are so worth it

[Hidden]

Anxiety is a bitch, I know. I have an anxiety disorder since 2002 and am on meds for it. I still have panic attacks but since the meds it is better. My shrink thinks that with me it is something physical in the brain as 12 years of therapy could do nothing.

Either way, how you describe it, I am thinking about an anxiety attack happening, like hyperventilation going on. I can't tell you what to do, it is different for each person. I have had small panic attcks during running which with me have to do with a breathing anxiety. I just have to go through it and hop out of it. Luckily for me, mostly it is very short. But still.

Wish you lots of strength with it, anxiety is a bitch!