Hi everyone,
Do you have any tips when you have a bad run/ mindset for the next run please?
I did W7 R1 this morning and every step was an uphill (metaphorically) struggle! I completed it out of sheer stubbornness - I thought "Well I ran for 25 mins on Saturday W6 R3 so I can do it again". Oh my word it was so difficult today.
Thanks x
Congratulations, you had a tough run and you pushed yourself over the finish line. That’s celebration worthy… take some time to be chuffed!
…and that’s how I deal with it. Some days it comes easily, some days it’s a struggle. All runs build your physical fitness, but the tough ones also build mental toughness… they’re a good run in that respect.
A good approach to a difficult run is to slow down a bit!
I think that, after a good run and the resulting confidence boost, a lot of people tend to run too fast on the next run and struggle as a result.
Well done for getting through today’s run anyway.
Don’t start the next run thinking about this hard run, each run is a new run
Hi Luna2021 , if you completed it out of sheer stubbornness you're sorted. Hang onto your positive "I've done it before I can do it again" approach and keep on being stubborn, it will take you way further than you could ever imagine.
We all of us have runs that don't go well. Lots of things can affect our running. Don't fret over it.
Maybe an extra rest day will help to freshen your legs? Don't forget to drink enough, especially now it's getting warmer outside.
And if all else fails, you can always run W6R3 again a couple of times. 😉🤣
Just make the effort to get out of the door, that's the hardest part. Start slow and smile as you run. Say out loud 'I'm really enjoying this' and you will 
Well done, you finished it.
If the going is tough, just slow down. Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.
Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.
Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.
This FAQ post expands on the theme. healthunlocked.com/couchto5...
Thank you everyone for your advice, I appreciate it xx
Some days I feel like it’s a mental battle to keep running ( esp the first 10mins) but my friend told me “let your heart and lungs get accustomed and keep plodding on !”
It stuck in my head and it helps enormously.
Some days are good , some days are harder . I find varying my route helps too
If it helps, I always find a bad run is followed by a good run! Don't let a bad one put you off. You did the run, you know you can do it again 🙂
I had a tough run on the weekend followed by a great one yesterday. I deliberately planned to go slowly and gave myself short, medium and longer distances as options depending on how I was feeling. I chose a route I’d done well with before and had some good music loaded up. I really thought about what and when I was eating in relation to starting. It turned out to be one of my best runs.
Those tough runs still count towards your body getting fitter and stronger.
I agree sometimes slowing it down is the answer, but also some runs are just not as good as others. We’re not machines and progress isn’t linear. I do think week 6/7 is quite a little ramp up too and there’s the adjustment of that while we build fitness. Well done on sticking with it even when it wasn’t easy!
Some runs are better than others! Factors like hydration,warm up,tiredness etc etc all play a part we can only dream of firing on full cylinders everyday at least you are running 🙌🏻🙌🏻
Some of those later runs in the programme can feel like a bit of a slog as you get used to the continuous runs. It's not unusual to unconsciously speed up later in the programme, so as others have said, keep it super slow! You're doing brilliantly.
The fact it was hard means you pushed yourself. Well done you. Sometimes we push for a bit more, other times we run easy and consolidate our fitness gains. Congratulations.
I love the feeling after a hard run. Where you have to dig really deep to complete. It feels like such a victory at the end. Huzzah.
Hi Luna2021Sorry to hear you had such a difficult run. I am at the same stage as you I ran W7R1 yesterday (Sunday) but I was the opposite I had so much energy I ran 30 mins I was buzzing, I just keep saying 5 more mins to go then another 5 more mins and pushed through. I use a treadmill in a gym.
I have recently slowed down my pace to a slower jog see YouTube Slow jogging - science based natural running for weight loss, health and performance benefits by Hiroaki Tanaka sent to me by IannodaTruffe.
Before I would run so hard I was out of puff, couldn’t keep up a sentence, high heart rate and I struggled, I nearly gave up the program altogether.
I decided to listen to others here and it’s not about doing 5K in 30 mins It just about doing the 30 mins and time and speed can come later. I plan on doing R2 tomorrow but I will go back to 25 mins as advised.
Hope all goes well with your next run and you find the motivation to keep going, I will check back to see how you get on.
Digdeep
Thank you☺️ W7 R2 went much better thankfully! I went outdoors as it was such lovely weather and I think the scenery helped me mentally.
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Hard run today. 
