W1 D1

[couchtorecovery]

I’ve not run since school and today I took the first steps to running 5k and having something I can do to shut my brain up. Intrusive thoughts are at an all time high and tonight I hope they’re a little quieter.

E x

[roadeoclown Graduate]

C25K may not help with the night time brain chatter, but it will definitely help during the 30 minutes you are focusing on putting one foot in front of the other and not falling down. Baby steps ...

[R2Bears Graduate]

Same here, last run in school before C25K, lots of depressing work thoughts were replaced by thoughts about running. Great for mental well-being 😀

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

[Instructor57 Graduate]

Welcome to the program and the forum !Do read the program guide linked to by IannodaTruffe it is full of usefull information to help you through the program .

Enjoy your runs !

[Just_Jenny]

Well done! 👏🏼👏🏼 I am in the same ‘space’ as you… 2nd run today and actually looking forward too it. Something about exercise and running that really genuinely impacts my mind in a positive way. Good luck for the rest of the week 🤗

[SueAppleRun Graduate]

Welcome and enjoy your running journey, it certainly helps with both physical and mental well-being gives you space and time to shut the world out

[MaCherie112 Graduate]

I often feel fantastic after a run and fit the rest of the day and then a little more in general as long as I stick to a routine of staying active. Anytime I miss or delay a run I just feel worse. Of course everyone is different but I have found it’s often helpful rather than to try to stop the thoughts, to recognise them as only thoughts and not reality.

You may have already heard of it but it may be helpful to also practice the CBT technique of Cognitive Restructuring where you write down your thoughts and challenge each one. Write down what type of thought it is (Google identifying negative thoughts also this link may help: healthline.com/health/cogni... )

then write down next to it all concrete evidence for your thought. Then next write down all evidence against. If you find you are having too many intrusive thoughts - perhaps practice funnelling down to your hot thought/ core belief and tackle this:

positivepsychology.com/thou...

youtu.be/fqgsMJsSMeQ(Not working as expected?)

Remember our minds are amazing things and send us wild thoughts so that we can imagine every possible scenario of a situation and problem solve. Therefore not all of these thoughts can possibly be true or are meant to be. Also consider nutrition and getting enough rest - which staying active can help with as it helps to lower your heart rate during sleep leading to a more restful sleep.I hope this has helped in some way!

Always best to speak to a professional, but for daily support there are the following:

Some helpful apps:NHS Silver Cloud, Bloom, Sanvello, Better Help.

Best of luck on your journey! C25k will take you on a fantastic journey of strength and rehab for mind body & soul ! 🍀🎉🥳

[Over60sRunner Graduate in reply to MaCherie112]

Great advice MaCherie112 👍🙏👍

[MaCherie112 Graduate in reply to Over60sRunner]

Thank you!!! Hope you’re enjoying consolidation!!!

[Over60sRunner Graduate in reply to MaCherie112]

Still not what I'd call 'enjoying' it, but I am finding it a little bit easier and more enjoyable with each run. Had a challenging one this morning though after spending the whole weekend jiving and using a totally different set of leg muscles 😳

[MaCherie112 Graduate in reply to Over60sRunner]

Oooh no! But I hope you showed them what for on the dance floor at least!!! Maybe you need an extra rest day between dance sessions, but as I always say well done for showing up for yourself today! You’ll be glad it’s over and you can have a proper rest until next time!

[Over60sRunner Graduate in reply to MaCherie112]

Back on Thursday morning with the hope that everything has settled again and Eddie Cochrane, Jackie Wilson and Big Joe Turner can inspire me to greater heights 😁😁😁

[MaCherie112 Graduate in reply to Over60sRunner]

A bit of Rock n Roll never hurt anybody! Plus what a fun way to keep fit!!! It’s all a part of it you know and will help make you a better runner & vice versa!

[Over60sRunner Graduate in reply to MaCherie112]

Yes indeed, my virtual run buddy 😀

[couchtorecovery in reply to MaCherie112]

Thank you for your kind reply and the information. I will definitely take it on board. My main issue is currently trying to deal with trauma and guilt after my little ones birth. I’ve never felt failure before but now every time I look at myself that’s all my head tells me I am.

[MaCherie112 Graduate in reply to couchtorecovery]

Oh love I’m sure you’re far from it!!!! If there’s anything I’ve learnt in life it’s that our past trauma’s effect how we see ourselves, try keeping a diary/journal each day to explore these feelings and give them an outlet and get to the root of why you feel this way. I’m sure you’re beautiful baby thinks the world of you as we all do our parents especially when we’re little their our superheroes!

I think C25k programme will be perfect for you because it will show you just what you’re capable of building self belief, worth and resilience, that spill over into all other areas of life. There’s no one manual on how to be a mother but the fact that you’re so worried tells me you are doing the best you can. Maybe look to mother and baby groups you can join to find a community of support and also talk to your doctor about how you feel if you haven’t already. You won’t be the first which means you’re not alone in this.

If you can afford it Better Help is a great app to speak to a counsellor at your own convenience. Otherwise Sanvello, Silver Cloud and Bloom are all great!!!! I truly hope you feel better about yourself soon. It can be a miserable state of affairs when your mind beats you up all the time! Best of luck I’ll be looking out for your future updates!

[Over60sRunner Graduate]

I have been running since June and have found as many benefits for my mind as I have for my body. I am 62 and still in a very stressful, full-on job that I can't leave until I retire & I can't do that until I'm 66 - I'm a WASPI woman, robbed by the State of 6 years of my predicted pension! Running basically gives me a head space that I can just meld into 3 or 4 times a week for 45 minutes at a time and not really think of much but my rock and roll play list and the ryhythm of the treadmill - it's BRILLIANT!!