The battle of the brain intensifies !

[Mrsrun]

So have just done R3W7 , it went ok but this little voice kept coming into my head... This was hard, next week 28 minutes none stop... If this is hard , how are you going to cope with that! So I played a trick with my mind. The last 90 seconds I sprinted, please do not think I did a Usain Bolt , it was just a bit faster, so now in my mind I think I had more in the tank .. So next weeks 28 minutes is not a problem !.. This running business is really not just a physical thing is it?

[UnfitNoMore Graduate]

Great stuff. Running is mainly mental, and those voices in the head do miss the couch!

[Mrsrun Graduate in reply to UnfitNoMore]

Yes they try to pull us back onto the couch and we have to fight them ... But we are winning..

[UnfitNoMore Graduate in reply to Mrsrun]

The couch is much more comfortable after a run too!

[IannodaTruffe Mentor]

Getting our bodies conditioned to be able to run for 30 minutes is only part of the story of C25K. The mental side is equally important and as your physical ability grows, so will your confidence and self belief.

You have this in the bag. Well done.

[Sar9 Graduate]

Sooooo much more mental than physical!!! Well done 👏🏼

[John_W Graduate Ambassador]

As I say to numerous worried and anxious posters about either Week 3, 4, 5 or 6 or 7 ... C25K is NOT a physical test, because it's been designed to be achievable by people who are unfit, coming off the couch.

It therefore becomes a mental test. Our brains tell us that certain runs are not possible because of the seemingly big jumps in time required, when in fact, the body has been prepared for every run by what was done previous. Our bodies are capable of so much more than we realise.

Top Tip: SWITCH BRAIN OFF!

[Mrsrun Graduate in reply to John_W]

I get the idea that we have been conditioned to this physically but mentally I have to find a way of coping with it, which I have done so far. I am a long distance walker and I think nothing of walking 20 miles a day .. I have found a way of coping with the idea of distance when walking but running I need to find another way... Strange but they are totally different mentally .

[John_W Graduate Ambassador in reply to Mrsrun]

That's because they are very different physically - one is more uncomfortable, using more energy, than the other. So you have to find a way to become used to being more uncomfortable.

But, by slowing down a lot, you can minimise those differences - that Japanese Slow Jogging method should help a lot I think.

[Mrsrun Graduate in reply to John_W]

Thanks. .. I think my pace is fine and I feel pretty comfortable and know I can do it at the pace I have adapted , which is slow. I think what Speedy60 suggested is my way forward. Thanks anyway.

[Speedy60 Graduate]

As the inspirational Eddie Izzard said, running is 90% psychological, the other 10% is in your head. 😉

I used to try to distract myself on runs, but it was never very successful. I'd start thinking about my holidays, dog etc, but the lack of mental discipline just allowed negative thoughts a way back in. Then I read an article by Paula Radcliffe who said she did the opposite. She keeps herself in the run and in the present. I borrowed a couple of her techniques and they really work for me.

One is to have a mantra: I chant (mostly in my head!) 'run the mile your in' to the rhythm of my footfall. That seems to give me more focus.

Another is to count your footfall: 100 steps on my left leg, 100 steps on my right. Usually, I've forgotten all about giving up (and the counting) long before the first hundred.

Another thing I do is break the run down into mini targets: 'I'll run to the end of the road/next lamppost etc and see how I feel then.' As I've got fitter those targets have expanded: 'I'll just run one more lap of the park' etc.

Sometimes I compose my strava/social media comments etc, not because I'm a diva, but to remind myself I'm part of a bigger community.

Some people hate headphones. I love listening to music, it's part of my running experience. I don't like speech radio or podcasts though.

Good luck

[Mrsrun Graduate in reply to Speedy60]

I think my brain works more like yours and Paula's , there is no way I can switch my brain off but I can redirect it! I did for part of my run this morning , my son does podcasts and I listened to one this morning but it was not long enough for the run! I like the idea of chanting. Thank you. I saw Eddie Izzard some years ago doing his charity marathon thing and he was just plodding on and I would not known it was him apart from there was a rickshaw thing in front of him filming.. Now any volunteers to go in front of me in a rickshaw ?

[Speedy60 Graduate in reply to Mrsrun]

It's the only thing I do have in common with Paula Radcliffe 😆

[Cazrun]

Wd🥳🥳Have you named your gremlin?

Hav a wee chat n tell it to bug off your doing this without its input lol

[Mrsrun Graduate]

I think I will call it ' Love Island' as that as no right to infiltrate my brain at any time 😅

[newbie-nick Graduate]

It's a bit physical, and a lot mental! I found that breaking down the run into say, the first 5 mins of W7 was almost halfway to half-way, then 10 mins was nearly halfway, etc, etc and once you get to the midpoint it makes sense to just finish it as it's all [at least metaphorically!] downhill. It worked for me, but a Usain like you may have other solutions!! Do, please let us know how it all goes.

[Mrsrun Graduate in reply to newbie-nick]

Thanks. I do think breaking down the run into time is a good idea. I always try and finish my run downhill!... Which makes me feel I have ended on a high...I saw Usain run at the 2012 Olympics and picked up a few tips from him... The best being , I should move more!

[nowster Graduate]

Count what you've done already. You've just done four 25 minute runs. It can't be that much extra to add another three minutes to that, can it? What's that? Another 400m or so?

The biggest proportional increase was from Week 3 to 4. That's long behind you now.

As you approach the end, you're adding less and less per week. Week 5 to 6 adds 5 minutes. Week 6 to 7 adds nothing. Week 7 to 8 adds 3 minutes and Week 8 to 9 adds 2 minutes. You've got this far, getting the rest of the way is just a matter of not stopping.

[Mrsrun Graduate in reply to nowster]

I actually think I have got it . I played the trick on my brain , so when I do the W8R1 on Sunday , I can say to the brain, you fished the the 25 minute run with a sprint , so what is the problem with an extra 3 minute slow run? That should be easy compared to a sprint at the end. I understand your thinking , in fact that is how I tackle it. Thank you 👍

[PJRunner Graduate]

Well done. I think not listening to the gremlins is the answer. Drown then out with a good podcast or music. If you combine your walking and running you've got a marathon!

[johnm12 Graduate]

Aha. Looks like you are giving the gremlins a good kicking. Its a key part of this i think, which you've got sorted. Keep it up