Help! Totally lost my mojo

[NettieNoo]

I'm feeling despondent and defeated. I finished c25k 18 months ago, then ran 5k 3 x a week for ages, getting to a reasonable pace (6:30-7/km). Then lockdown happened and I started running further, usually 7-8k 3x a week. By last September that fizzled out and I struggled to make myself run at all, though I did carry on 2 or 3 times a week with 5k. Come December, I stopped altogether, drank too much, ate too much bla bla. I'm back to it now, but really struggling. Yesterday I did 5k, but had to keep stopping to walk sections because my calf muscles were so tight and painful (it was bloody freezing yesterday!) My overall pace was only slightly faster than if I'd walked the whole way (I videoed myself for a little bit and I look like I'm walking, though I felt like I was going hell for leather!) Tips please, on how to remotivate myself, stop my legs hurting and get faster.

[NettieNoo Graduate]

I'm 56 by the way - I don't know if I'm just pushing an old decrepit body too hard.

[molly1973 Graduate]

I feel your pain! My story is similar but stretched over a longer period so I have started C25k again. I don’t imagine you will need to do the whole programme again, but maybe go back to a week with longer intervals and build up again? The Nike run club podcasts are good too, for some different voices and advice. Good luck 👍

[FreedomToRun Graduate]

I’ve decided after a break to start again but do what feels right for me. So I’m running because I like the feeling but when I don’t put any pressure on myself. Yesterday my app broke so I ran two song tracks and walked one. Best run for ages.

So I’d say just do what feels right. 😀

[FreedomToRun Graduate in reply to FreedomToRun]

Ps you’re not decrepit!

[Hidden]

Read up on Jeff Galloway's run - walk - run method. It might be something for you for the first time?

[Run46 Graduate]

Sounds like you've just pushed yourself to do too much after a quite long break.

I'd say do plenty of stretching to ease out your calves for a day or so then get back out there but down expect so much of yourself.

You could go back to C25K, maybe pick a run from week 4 and try it, if it goes ok then do a week 5 run next time...figure out where you're up to and take it from there.

You don't have to do all 3 runs from each week if you don't want to as I imagine once you get back to it your fitness will come back quite quickly...but no pressure, so if you want to do the latter half of C25K again then go for it.

Either way, I'm sure if you don't stress about the set back and enjoy the process, you'll be back to 5K, 3 times a week in no time 🏃‍♀️🚶‍♀️🏃‍♀️

[Tasha99 Graduate]

You seem to be doing the same runs each week. Mix it up. A slower longer run. A faster shorter run, or some intervals or hill repeats. A steady run in between. Vary your routes. Explore bike paths near by. Sign up for a ‘race at you pace’ February distance medal, say 50 miles. Listen to music, podcasts, audio books or my favourite, the radio. Run with a friend. Do virtual runs. Sign up for an autumn half marathon. Go over to the bridge to 10k forum and follow the magic plan in the pinned posts. Think about mental health. Personally, if I don’t run, sit there annoyed at myself the whole day. The post run high is what motivates me. Set a target of three runs a week minimum and stick to it.

[Rennur Graduate]

If you are here wanting find out about avoiding injury, I think you've got your mojo back! Well done. Onwards and upwards.

[NettieNoo Graduate in reply to Rennur]

Ha! Yeah, maybe - it's bothering me, so I care about it! Thank you

[nowster Graduate]

Another vote from me about doing some intervals runs. As Run46 says, week 4 of C25K is a good place to restart if you've already graduated.

The important thing is for it to not become boring, and mixing up the distances and types of running helps a lot with that.