Success on the Road to 5k and Beyond

[clavicus]

Running has been a battle for me, and to some degree still is. It's three and a half years since I took my first steps with Couch to 5k, helped along with amazing support from this community.

I've never played any sport, nor have I ever run. I mean ever, not until I began running at age 57.

It took me forever to finish C25K because I chose to progress the weeks at my pace (despite the audio encouragement), repeating the previous week, sometimes multiple times, until I was confident and physically fit enough to move on, listening to my body along the way. But I did it, and eventually completed my first 5k charity run, later going on to complete a 10k run. My story is here, if anyone's interested: clivewilson.com/running-can...

Time, circumstances, COVID, the pandemic and illness all conspired to keep me from running, and only in the past couple of weeks have I started to run again.

As healthunlocked.com/user/Ian... put it, "...the season of mellow fruitfulness and misty morning runs is now upon us...", but I love running in the cooler weather, even cold weather, and I completed 3k a couple of days ago in the pouring rain too. It's not for everyone, but if you haven't tried running in the rain, do it while it's still mild. It's not so much fun when it's -2C! There's something incredibly liberating about running in the pouring rain, probably because we spend our entire lives avoiding it at all costs.

My return to running will not be without its challenges. Each time I begin again (this is my fourth time in three years restarting after a break) I find it physically very hard. I suffer cramps, knee pain, headaches, and I have a nagging piriformis syndrome condition (pain in the buttock that creates sciatica) that won't go away, despite treatment. The problem with piriformis is that it feels great whilst you're running - no pain whatsoever. It's only afterwards it comes back to bite you in the bum. Literally.

So why do I keep doing it? I do it because I have never found anything that lifts my mood to the point of sheer elation, like completing a run does. Starting out is another thing altogether as it takes willpower and commitment to get up and out, but finishing a run of any length is a joy. I can feel quite emotional at the end of a longer, hard run, but it's good emotion and it keeps me coming back for more. Often I will literally stop, look behind me and say out loud, "I just did that." You may laugh, but positive reinforcement is very powerful. And it wasn't you, or anyone else that did it, it was me.

Winter is a tough time for new runners. It takes grit and determination to stay motivated at the best of times. Those little distractions and excuses are always chipping away to stop you from going out, and crappy weather is the easiest distraction of all. Please don't let it beat you into submission.

Within reason, the distance you run isn't anywhere near as important as how often you do it. Try to commit to two or three runs each and every week, even once you've completed C25k. That way, when an unavoidable distraction comes along, you'll still have one or two in the bag for that week.

As for how you manage your own C25k challenge, my advice is not to focus on the end goal of running 5k or even for 30 minutes (as a beginner, they're not really the same thing). For me, that was a complete head f.. sorry, that screwed with my brain and dulled my motivation because, in the early days, I truly believed I would never be able to run that far/that long. But that's precisely why I focused on a week at a time - even a run at a time - and repeated it until my confidence and physical ability grew. The same may be true for you.

Despite still finding it a bit of a struggle, some days more than others, I'm comfortable with 3k-4k two to three times a week now. For some of my running friends, that's laughable, but for me, it's a massive achievement each and every time I go out and complete another one. They don't actually laugh at me, of course, because runners don't. Every runner I've met completely appreciates how tough running can be and is/was for most people at the beginning. The running community is incredibly supportive and encouraging.

And the upside? Overall I feel better, fitter and mentally clearer and stronger too.

So keep it up, keep going, stay connected to this group for support, defy the crappy weather and be proud every day you complete another run, and you will too.

Clive

[Instructor57 Graduate]

Great motivational post , and your story linked to in the post is also a very inspiring read . Thanks for sharing 👍

[Hidden]

So inspiring Clive.Thank you.

[Hidden]

Great reading and dare I say, what a warrior 👍

[IannodaTruffe Mentor]

All the struggles and travails of becoming a runner............and all the benefits too.

It is a great balanced post. Thanks for putting it on the forum.

[Sh53202 Graduate]

I really like your post. I really identify with the challenges winter brings. I was banking on the gym to see me through the worst of last winter as I’m a real fair weather runner, but then of course the gym closed. I also really like hearing about other runners who are happy with 3-4 k. It does seem to be about my comfortable level too, although I have just recently rediscovered that I can get to 5k on a good day. It’s all about finding what is right for yourself isn’t it. No rules! Thanks for sharing your story.

[clavicus in reply to Sh53202]

Thanks for the feedback, I'm delighted you enjoyed the post.

One of the most often heard phrases from another/better/fitter/more experienced runner is, "oh you can do it, you'll be fine." when trying to convince you that 10k is yours for the taking. However, whilst said as encouragement and with the best intent, is also pressure some of us don't need.

Having a 94 year old father-in-law whose legs are so thin and weak he can barely walk, I decided early on that I would do what I can to avoud getting to that stage, and that repetitive running, not super long distance running, is the key to a good level of strength and overall fitness longer term. Hence running 3-4-5k two to three times a week is, for ne, achievable, satisfying and sustainable.

That's not to say I won't venture further because, as you rightly point out, some days it all comes together and you just feel like running further. And at those points that's exactly what you should do.

If my post helped motivate you and keep you going through the winter, I'm very happy for you .

Clive 🏃

[Sh53202 Graduate in reply to clavicus]

Yes, I’m fairly certain 10k is not mine for the taking and I’m fully relaxed about it too! At present calculations it would take me well over an hour and a half - that’s if I could keep going! I don’t have the patience for that at all. Just being out running still gives me a sense of achievement ( and often a bad back, but hey). I too have an elderly father who was very sedentary from his mid fifties and now can barely walk .. it makes you think.

[clavicus in reply to Sh53202]

For me, what was interesting about running 10k was the plan to do so and the mindset it created. Basically, deciding to run 10k meant 5k was no longer the barrier.

I'm not saying 10k wasn't tough, but I literally breezed through the 5k mark instead of feeling it was the natural end and I was trying to keep going. The satisfaction (and the motivation from the £1100 raised for charity) was immense.

My best advice for your aching back is to get some running advice. I had all sorts of issues that my coach instantly fixed. I found a fabulous coach through WeRun, and had only one session, but it was worth every penny.

This is from WeRun, you might find it helpful:

we-run.co.uk/rtgdl/

Clive