lack motivation- help

[Jaclyn23]

I am suffering with covid at the moment. But before the pandemic I started this program and felt fantastic achieving 5K … I had been running for 5 years then the pandemic hit and I stopped, I think I thought it was going to be like a holiday break but obviously it went on for a long time. This past year I have tried several times to start the program again, usually getting to week 4 then I hit a wall, no motivation at all, even though I really love running but I can’t seem to motivate myself. Any help/advice would be appreciated as I feel totally stuck… I know how good it feels to be running but that isn’t enough to motivate me 😔 help!

[IannodaTruffe Mentor]

Welcome to the forum and congratulations on your achievements to date.

Motivation is a very personal thing.

Why did you start running in the first place?

Do the reasons why you started still prevail or have things changed?

Do you run for fun or are you competitive?

What would you like to be achieving with your running?

Answering these questions will give you a base from which to devise an appropriate training plan.

While we can offer advice, support and encouragement, I believe that motivation has to come from the individual...........we are all different.

You don't say why you actually stopped in W4.

Are you pushing too hard? It is one of the commonest causes of people becoming disillusioned as it all seems too hard.

This guide to the plan is essential reading healthunlocked.com/couchto5..... Pland includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

The important thing is not to build the situation into a mental block. C25K should be a pleasurable challenge, not a hard physical slog.

You can do this, if you relax and let it happen.

[Jaclyn23 in reply to IannodaTruffe]

thank you for your reply, lots of helpful information.

I used to run with my neighbour before the pandemic so I guess motivation comes from having to run alone maybe? I have moved house and she lived next door to me . I thought of doing a park run or joining a local group but lack confidence. Stopping at week 4 is usually motivation and thinking I will go tomorrow! You are right… it has to come from me. Once I get over covid I really need to set myself some goals.

[IannodaTruffe Mentor in reply to Jaclyn23]

Goals are a great idea, but perhaps just go out and do a very gentle run/walk, forgetting about having to complete part of the plan. Take the pressure off.

I always found running in beautiful places, where I could appreciate the natural environment, was inspiring and took my mind away from the physicality.

You can always go to a parkrun and either volunteer or just walk it.......many do.

This FAQ Post has advice on doing parkrun while doing C25k healthunlocked.com/couchto5....

Many of us have hit blocks in motivation but overcome them in time.

Keep posting here and we will keep you running.

[Chinkoflight in reply to Jaclyn23]

Parkrun are starting Parkwalk in October to encourage and support people in what they know is a big step, going public! I guess with new neighbours that could be a challenge stepping out of the front door! Running with a partner may have taken your mind and eyes off the ' public gaze' . I have to say for me I was quite self deprecating when I first went out but in reality I've been like that most of my life. What I discovered is most people take no notice they are too pre-occupied or give a polite hello or if fellow runners just give recognition as an equal however fast they are. Its been a whole new discovery of a niche I actually fit into however slow and unprofessional I look! You know you want to do it! 😃😉

[ChannelRunner2 Graduate]

My first thought: Maybe it'll help you to be here, Jaclyn23 ! I've found this board very supportive and motivating 😊

While I agree with Iannoda that, ultimately, the motivation needs to come from inside of you, maybe it'll help you find something when you read other people's ideas. So, here's what has helped me in the past:

- Switch up the music (seriously! I couldn't believe it...)

- Mark my calendar with "remember how good you'll feel afterwards" rather than "workout"

- Track my workouts in a spreadsheet

- Get an accountability buddy whom I'd email after the activity (in that case it was meditating regularly...). She'd nudge me when she didn't hear from me. After it became a habit, meditating became self-motivating...

- Well, and I am here because of this: Find a different sport... I speed walked through the pandemic so far - and just got bored... so, I started running partly because I knew I really enjoyed my tiny running breaks

Maybe this'll give you some ideas to try out! And remember: This pandemic has been (heck, IS!) very hard on many of us, so be extra nice to yourself! If you keep doing weeks 1-4, so what? Sometimes, I've found that my motivation wanes when I tell myself I must do something a certain way...

Keep us posted!

[Jaclyn23 in reply to ChannelRunner2]

thank you that’s really helpful… 😊

[Bello543]

hey, if i can give you advice i will apply my newly diagnosed adhd technique of dont think, just run. Whats hard, getting up, getting started? Incorporate hills? Do you need music? Always warm up and hydrate. Ive neen running for years now and i think its the habit thats never been broken.....you are your own expert so you will know what to do. Maybe try strength as well on days off running?

Feel free to ask away or contact me directly

Much love Niall

[LmNee]

When I first started I posted all my runs on Facebook - warned people I would be doing it first! So it turned into my "accountability partner" as I felt like I had to run so I could post!! Around week 6 it had become a habit so I stopped!

[Jaclyn23 in reply to LmNee]

great idea, I might just do that 😊 thank you

[MissUnderstanding Administrator Graduate]

I did an interesting run recently on NRC talking about motivation and how we often obsess about feeling motivated and trying to find motivation when we had it all along. We clearly must want to run because we’re trying to find the motivation to go without recognising we are already motivated! We’ve got distracted by other things.

I find it helpful to not think too much about how I feel about going and just go instead. Once I’ve started, it’s much easier to keep it up, especially if I can get to a place where I’m going regularly and it’s just what I do rather than a big deal. My mindset is often “I run becomes that is what I do, and whether I feel motivated or not is irrelevant. I am going running became I am a runner and at the end, I can feel pleased that I ran”. You are a runner. You’re just one who has been on a break!

If c25k is stressing you out, maybe it’s worth trying something different? Nike run club has lots of guided runs. They’re a bit marmite but I really like them.

Take is slow after covid. Wishing you a speedy recovery and a great return to regular running.

[Jaclyn23 in reply to MissUnderstanding]

you have really made me think… really helpful thank you 😊 i appreciate all the helpful comments from everyone…I already want to get my running shoes back on! Just need to get over covid first. I will take things slow like has been suggested, will keep you posted 🏃🏻‍♀️ 😊

[MissUnderstanding Administrator Graduate in reply to Jaclyn23]

Really good luck to you! There are a lot of colds about at the moment. Look after yourself-that rest and recovery time is really important. The runs will wait for you!

[sigasiga Graduate]

Lots of great advice in the comments above. Just one more thing - make sure you are really over Covid before you run again. Even if you only have it mildly, it can really affect your energy levels for weeks afterwards. Running turned into a real chore for me for a while after I had it (very mildly). Also, maybe don't focus on C25K to start with, just go out for a ten minute run at first and build up gradually. Good luck!