Stuck - no recent progress due to poor mental ... - Couch to 5K

Couch to 5K

132,410 members158,563 posts

Stuck - no recent progress due to poor mental health

nowherefast profile image
10 Replies

So I've been doing Couch to 5k since the start of January. I'm technically only on week 8 run 2 now because of gaps and repeats. The last time I did a run was over a week ago.

I have mental health problems which fluctuate in severity and let's just say I'm in a bad spot right now.

I know I'm so close to the finish line with the Couch to 5k but I can't seem to get the drive to complete it, especially at the moment when I'm struggling so much. It just feels impossible.

It doesn't help that I've let other fitness habits slide. I was doing yoga daily to ensure I was stretching and conditioning my muscles. I was also trying to get some strength training in, but as I said these habits have fallen by the wayside.

I wonder if anyone else has been in this position before and has any tips to get back on track. I really don't want to lose substantial progress and end up having to go back a few weeks in the programme.

I am trying not to beat myself up that I've got out of the habit but it's difficult.

So yeah, TLDR any tips or advice or suggestions on making yourself do fitness stuff when mental health is bad would be appreciated. Thanks.

Written by
nowherefast profile image
nowherefast
To view profiles and participate in discussions please or .
10 Replies
Arianne2802 profile image
Arianne2802

Hi!Yes sometimes I get anxious and this makes it difficult as I don’t like going far from home.

I’m on w7 now and just say that if I feel bad I can just run home and it’s ok, the programme isn’t going anywhere and it doesn’t matter when I finish it,

I always seem to be bad for the cooldown run so I try and time it so that I’m near home at this point,

Also, go first thing in the morning before you psyche yourself out,

Whack on a podcast to distract yourself and just celebrate what you have done rather than what you havent xx

IannodaTruffe profile image
IannodaTruffeMentor

You will not have lost any condition in that short time, so don't allow that to stop you getting back out there.

Why not just go for a gentle jog, without the app and without music and just appreciate your environment. It doesn't matter how far or how long you run for, but it will take all the pressure off and if you are like most people you will feel better for it. Let your fitness regimes be fun, not some kind of torture.

Only one person will make you go and only one person will stop you.

la_fouinard profile image
la_fouinardGraduate

Yeah fighting against your own head is fun for most people I think, add in mental health problems and it makes it even worse. I have a similar joy so I’ll offer some thoughts on what works for me.

First part is scale back your goals. I find it very easy to set big goals which I then fail at causing a downward spiral leading to doing nothing. Just the act of running is achievement, doesn’t matter how long, how far or how fast. Took me nearly 6 months to complete the programme but didn’t matter as I’m still running over 4 months later.

Second part is getting over the cusp(s). At the early stages I found the idea of the distances and time a bit daunting and found myself having to push myself out and push myself throughout most of the run. My mental trick is a simple one, I focus on a series of small steps. Get the gear on, walk 5 minutes, run an extra minute before turning back, then another minute, then another minute.

Lastly is ingraining a habit. When I have bad days, a few times at least most months, I can fall back on routine. I focus on ingraining a habit so that it’s actually more difficult to deviate from it. I exercise once a day be it a run, walk or something else even if it’s only 10 minutes worth. Without fail I feel better for doing it , however slightly sometimes, and that routine stops me from having be motivated.

Can’t say what will work for you but that’s how I manage to cope and stay at it.

nowster profile image
nowsterGraduate

The hardest thing is to take that first step.

You might like to try to do a short jog with no pressure. Walk for 5 minutes as usual. Then just do a few minutes of jogging. You decide when you want to stop. Maybe have a little treat to celebrate when you get back.

Or if you need structure, why not re-do something you're familiar with, for example W1R1. Notice how much easier it is compared with the first time you did it.

Nobody can do this for you. All we can do is cheer you along.

John_W profile image
John_WAmbassador

Are you getting out of the house much?

Here's a suggestion: next time you're going to the supermarket, put your running gear on and see how you feel.

hoggle1 profile image
hoggle1Graduate

My partner took up running to help with his mental health issues and anxiety and although he did not do C25K he left exactly the same things as you along the way. Another person said pop on your running stuff first thing, that's a great idea I often do that then I really don't want to go and I end up going out.

The other thing is that if at the moment you don't want to run at least get out for a walk, if you don't have a dog, see if you can borrow a dog as I feel a great deal more confident walking with a dog to keep me company. Maybe the dog might want to do a bit of jeffing with you :)

The final thing I would say is that this is not a race, if it takes you two years to complete it then you have got there. the challenge for some is so much harder than others and if its a challenge getting out of the door then you are making massive progress every time you go out whichever week on the program you are on.

living with someone with mental health issues I completely understand exactly what you are saying and the challanges you face every day. I just wanted to say well done on how far you have got. you are doing brilliantly.

nowherefast profile image
nowherefast

Hi just wanted to say a big thank you to you all for your responses. I found it helpful to go for a gentle jog without the C25k audio for my first one back.

I then tried to go back to the week I had been on before my break, which was week 8 but I wasn't able to do the whole 28 minutes without stopping.

I dont know about anyone else but I'm finding transitioning from running in tbe cold to in the heat not very enjoyable!

Anyway, yes just wanted to thank you all again. I think I just need to accept that I have peaks and troughs, not every week I'm going to manage 3 runs a week if I'm feeling bad, but I can continue to try my best.

nowster profile image
nowsterGraduate in reply to nowherefast

It's not just you with the cold/heat thing. The best way to avoid the heat is to go out early in the day before it's started to get too warm.

Running-rings profile image
Running-ringsGraduate in reply to nowherefast

Great to hear you did it and thanks for sharing your experience. I will need to look back at the suggestions myself at times! Someone mentioned putting on running clothes in the morning- the mornings I start off in a dressing gown are the days I am less likely to feel motivated about anything. Best of luck on your journey, we're all behind you.🙂

la_fouinard profile image
la_fouinardGraduate in reply to nowherefast

I’m glad you’re sticking with it. It is hard going and it’ll be a while yet before it becomes easier if you’re anything like me. Post graduation there was a number of weeks where I considered chucking it in as it was hard work every time. Now I absolutely love going out for a run and look forward to it.

It’s certainly a transition from cold to heat as well which takes some getting used to. Wearing something very light and moisture wicking helps a lot. I swear by merino wool, particularly Icebreaker’s stuff, for anything strenuous year round. 200-260gm in winter and 150gm and under in summer. There’s loads of much cheaper synthetic stuff though. Shorts and something short sleeved is worthwhile to try and maximise your uncovered skin to allow more sweat evaporation to cool you down.

Don’t underestimate the importance of getting enough salt either. I try and not eat too much salt and in the summer I can sometimes get too low if I’ve been sweating excessively. If you’re feeling a bit faint and weak after a run having a packet of crisps isn’t a bad idea.

You may also like...

Running for my mental health

been so helpful for my mental health too. What a wonderful thing this running is. ❤️ Hope you are...

Mental health assistant

point is.. . .will running help me get through? And is it good for mental health?

Running and mental health

decided to start the c25k is to help with my mental health. I have anxiety and depression, which...

Running and mental health

to disassociate and find running impossible. Does anyone have any tips for this, or suffer with...

Mental health benefits, anyone?

show how much of an impact exercise has on mental health, and I have read about it lots. However, I...