Any advice greatly received!

[julie-ob-308]

I was on w4 r3 of C25K then I had a car collision and I didn’t run for a week or so. I understand after not running for a while, you have to build up again, but a week shouldn’t affect it that much. Now I’m back running (following advice from my physiotherapist) I’m stuck and can’t get past w4! I’m having panic attacks on the last run about 3-4 minutes in and I can’t overcome it. It’s so frustrating, maybe I’m being to hard on myself! Any advice or tips would be greatly received. Thank you.

[John_W Graduate Ambassador]

Are you jogging or running? How is your breathing at the moment you have to stop?

[julie-ob-308 Graduate in reply to John_W]

Hi John, I am only jogging I’d say. Michael Johnson keeps telling me to not excerpt myself 🤣 so I listen and try and keep my pace down. Prior to my collision, I was doing w4 no problem and felt I was ready to progress to w5, suppose it’s a minor set back!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Panic attacks often involve an inability to breathe easily, so slow right down, take deep breaths and relax as much as you can. There should be no pressure to achieve in C25k. It is a programme entirely in your control. Perhaps just try a gentle run without the app just to prove to yourself that you can do this.

You might find following the link in the guide to mental approach helpful.

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.

Enjoy your journey.

[julie-ob-308 Graduate in reply to IannodaTruffe]

Thank you for your comment. I will definitely look into this. I drink so much throughout the day I don’t feel dehydration would be an issue as well as strengthening via yoga at times. I don’t know if it’s a mental block and my ability to know that I can progress. Thanks again ☺️

[Cmoi Graduate]

Hi julie-ob-308 , sorry to hear about your car collision.

I'm probably overthinking this, but I noticed that you said you'd got to W4R3 before that, and that you describe what you're experiencing as panic attacks. If you are going slowly, properly hydrated and rested etc, might it be that you're somehow associating the run and the collision, and getting blocked because of that?

If so, maybe try renaming the run as Week 5 Pre-Run or something (!) and tell yourself that you absolutely can and will go on to complete the programme. I also like IannodaTruffe 's idea of a no-pressure run without the app

[julie-ob-308 Graduate in reply to Cmoi]

What a fantastic way to look at it! I will try that in a couple of days. Thank you for your comment, I appreciate it.

[Mrswoolley Graduate]

Well done for getting back out there!! Where do you run? Is it worth trying a different route? It can’t be easy but you are trying and that is amazing x take care x

[julie-ob-308 Graduate in reply to Mrswoolley]

Thank you for the support. I do run on main roads at times but generally just around streets in loops. A new route may be in order. I did start C25K in local park as I wasn’t confident to start in very public areas but then I was able to venture out but since the crash I feel I have a mental block 😞xx

[Mrswoolley Graduate in reply to julie-ob-308]

Keep going - I hope you are able to get support from friends and family. All the best