Week 4 - lacking in confidence!

[Greenview]

Am about to start the week 4 runs . To be honest I am experiencing a mental block and not believing it to be possible to run for 5 minutes. I am finding the running hard as am several stones overweight and ‘ top heavy’ . I don’t want to give up so would appreciate any help or advice ! Many thanks.

[Skyblueandblack Graduate]

Week 4 did seem a big jump. Just keep your speed down and you should be able to do it. Give R1 and go, if you do find it too much there's nothing wrong with going back to W3 again for a few runs.

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Mental block 💪

You can do this, remember the previous weeks all those runs!!

[Instructor57 Graduate]

I'm sure you can do it , as you say maybe a mental block .If you successfully completed the previous week's runs then you WILL be physically capable of doing this as the program prepares you .

It now about convincing your head !

And believe in the program and yourself !

Remember to keep slow so you could talk without gasping for breath and you will be fine ! 👍

[Devon_straggler Graduate]

I remember that feeling! For me, W4 was the 'big one' and the mental block that I had to get over. After that, the longer runs didn't seem so bad. I must admit to finding it tough, but I just had the attitude that I. Would. Not. Give. Up! At the end I was running so slowly that I hardly felt like I was making any forward progress! The earlier runs have conditioned your body to be able to do this, this run is about getting your mind to believe it. If you start and don't complete, you can try again. If you never start because you're worried about failing, the gremlins win. You can beat them!

[IannodaTruffe Mentor]

This post about mental approach may help healthunlocked.com/couchto5...

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Take it slowly and tell yourself you CAN do it, (because, you can you know. ) Every run that you do is preparation for the next run. Slow down and take in the scenery but most of all, enjoy yourself x

[Snickers124 Graduate]

Hi. I just did my w4r1 a couple of days ago and thought exactly the same! I had struggled with week 3 a bit and thought there was NO WAY I’d be doing week 4 and running 5 mins at a time! But...I followed the instructions (I love Sanjeev! 😆) and went slowly, making myself slow down every time I speeded up! It was easier than I thought and whilst I was tired it did feel good!! Just about to go for the second and am hoping it is also ok. Hopefully we can both share later that we did it. Good luck!!!

[pythonic_strider]

First run of week 4 today for me... I went really slow but was gasping for breath. Yes worrying. And the time went so slowly. Yes I was clock watching. My shoe lace came undone and it was painful to tie them while out of breath. Legs did fine. On the previous week's they felt like they were the weak link. I need to slow down more so my breathing stays easier, but hard to see me being slower.

[IannodaTruffe Mentor in reply to pythonic_strider]

You need to be able to speak aloud clear ungasping sentences as you run.......if you cannot you are going too fast.

[DylanTheRabbit Graduate]

Hello, It's natural to feel some anxiety about stepping up the running time. The only way to find out what you can do is by giving it a go. Hopefully you'll find yourself jogging along nice and slow thinking "look at me, I can't believe I'm actually doing it". If it turns out to be a struggle, there's always next time.

Good luck, let us know how you get on.

[RainbowC Graduate]

I did week 4 run 1 yesterday, and am also several stones overweight! It’s a challenge, but the previous weeks have been preparing you for this. When those gremlins in your mind tell you you need to stop running, don’t listen to them! Check in with your legs - if they think they can keep going even just a little bit longer, listen to them instead. Check in with your breathing - is it controlled, and can you speak without gasping? If not, slow down (no matter how slowly you think you’re going!). By the time you’ve checked in with your body, you’ll have done another 30 seconds or so, and that tells you it’s just the mind gremlins telling you lies, since you’ve already done what they told you wasn’t possible. So you know to keep ignoring them, and paying attention to your body instead

[Knitruntalk Graduate]

The best advice I had while on C25K was to go slow, and if needed slower still. I managed to keep the mental doubts at bay by focusing on the duration of my runs rather than speed or distance.I completed C25K 2 years ago and mentally still find it hard to believe I can run for 30+ minutes! These days I just aim to run for 20, 30 or 40 minutes. Some days 20 minutes seems a struggle, other days 40 minutes seem to pass quickly. I aim now just to get out and enjoy it, and try not to beat myself up if I achieve what I originally plan.

Try and enjoy your runs. It took me 9 months to complete C25K and repeated some weeks and runs, but I got there in the end.

Good luck

[LfcCraig]

Keep going it is normal to have these doubts....it gets easier

[Ch89692 Graduate]

I completely get how you’re feeling Greenview - I believe C25K is as much a mental challenge as a physical one - and I also had a wobble around weeks 4 and 5 - but honestly every run you do improves your aerobic fitness and will enable you to run that bit further - things to remember when you are struggling:

Drown the negative voice in your head saying you can’t do this with a positive one saying you can and will do it Rise to the challenge and enjoy it

Trust in the program

Get a good music playlist that energises you and brings a smile to your face !

Go super slow

Complete each run and repeat if you’re not feeling confident

All the above plus reading posts by runners on similar weeks have helped me immensely and yesterday I completed Week 8 Run 1 !!

You can do it !!!

[Grannie49]

You have begun. Very well done. Keep slow. Be kind to yourself. I found it really hard at the beginning and repeated bits. My main error was setting off too quickly, which wasn’t quick! Just faster than was good for me. I have managed to lose weight and am still running. Good luck.

[Raisemeup Graduate]

It is definitely possible to run week 4 as you will see from reading all the posts about successful runs on this website. The runners are a mix of ages, shapes, weight and sizes so being overweight need not be a barrier in itself. If you can find what is possible for you, eg, run at a pace that enables you to keep going no matter how slow and maybe think about those who have managed it, then hold that thought as positive encouragement. A positive mindset is an asset that seems to make your body co-operate. If you have a friend to run with, or just accompany you that can also help encourage you. At the end of the day, you can always try another day if you really need to. Possibly, one of the most inspiring simple phrases that worked for me is 'there are no failed runs, they're just practise runs'.

Good luck and best wishes ☺️

[PandaCory Graduate]

Sorry to hear about your struggles - you're not alone, and this is the right place to share them! Bit personal, but since you describe yourself as "top heavy", have you got a good running bra? It can make such a difference when you get the right one. I tried a few, then discovered Shock Absorber Ultimate Run (I think - the specific one for running), & wouldn't have anything else now (no, I don't work for them 😄😄). Please don't be discouraged - you can do this - good luck!

[Sybilw Graduate]

We start this as a physical challenge but, as you’ve found, it’s just as much a mental one! Start each run believing it’s possible. I found that if I expected to struggle then I absolutely did. You’ll do this.

[Scrumpybumble Graduate]

The advice on here is just brilliant isn’t it? Same as you - doubts etc - I listen to dance music (old raver!) eat sleep run repeat! And so slow I’m almost going backwards! But this morning just completed wk6 (how is that possible?!) I’m nowhere near a 5k in 30 but it will come in time. Most important is I’ve lost weight, I’m no longer a grouch and I’m healthier! So keep going, you can do it! Slow and steady and you will love it! X