Week 1 Run 2 - anxiety

[JimRuss]

Hi all - I have anxiety and my anxiety frequently centres around my heart and fear of running triggering something awful. I’ve just completed run 2 of first week and find my anxiety is worse in recovery. I’m determined to battle through regardless, but just wondered if anyone else experiences the same?

[Instructor57 Graduate]

Hi JimRuss .Well done for starting the program.

Can I ask do you have any heart issues that are the basis of this anxiety?

[Chinkoflight]

Hi JimRussAnxiety is something I can completely understand having had a severe stroke 9 months ago. Thankfully I was treated quickly and made a near full recovery.

I was reasonably fit for my age and all the tests found no explanation. The clot would have originated in the heart. Floundering with anxiety and in danger of disabling myself with anxiety about 'taking it easy advice' I found a British Heart Foundation reference to C25K for people recovering from heart problems and procedures. I checked it out with my GP and he said it was okay to proceed.

So I followed the program , although I say fit I have never run in my life since being at school and then I disliked running. The advice about running guides that mentors here will point you to are fantastic reading and are very helpful. I graduated after the 9 weeks and quite frankly it is the best health thing I have ever done in my life. I have continued running, and now also join in Parkruns regularly on Saturday mornings, there will be one near you for something to do when you complete C25K.

But back to your anxiety. I can feel my cardiovascular system has improved, and I can measure the improvement on my smart watch (basic ticwatch). HR , BP, recovery rate etc all improved. So if you can track your progress your anxiety may convert to joy. I feel as if I have control of my body which is a pretty good feeling.

Some caveats. Have you a known reason to be concerned about your heart? Are you concerned because you can feel your heart beating when you run? You may want to check this out with your GP.

Otherwise, focus on the improvement. It may feel tough getting to week 5, but by then you will know you can run and most people here find that week a real buzz.

The mantras of C25K are never to run with or create pain, NO PAIN, NO PAIN is good. Always run at speed you can hold a conversation, slow is good. You are unlikely to run 5k in 30 minutes at the end of the programme unless you are exceptional and have some latent athleticism! It's about endurance and stamina.

I hope this helps you find your own way forward. Good luck and keep posting.

[Freecloud Graduate]

I felt like this during c25k as well, full of self doubt and a bit frightened. Your body is not used to this and the signals your brain is receiving is confusing and new. It does take time to settle and adjust, which is why the plan is constructed the way it is.

However, its a whole different ballgame if you do have anxiety issues with your heart for medical reasons.

[Music-Man]

I understand how you feel. I suffered a severe seizure when out running and made me feel very nervous when, after the consultants go ahead, I resumed running. Take it very easy and do not exert yourself too much. Eventually, your confidence will grow but only run when you feel well and happy to do so. I previously, regardless of how I felt, strictly followed training plans but listen to your body.