Anxiety getting the better of me

[StA1956]

I don't know how many times I have started C25K but have never managed to finish, due to a couple of ops on my feet, broken shoulder, covid, work and so it goes on. This time I have got to week 6 and done the first two runs but can't face doing 25 mins on week 3. As the time increases so does my fear of failure and that I won't be able to do it. Anyone else feel the same? Any advice on how to get my head in a place where I can keep going would be much appreciated. The running is increasing my anxiety not helping it.

[Instructor57 Graduate]

First of all well done on your progress!Secondly, there is no such thing as failure ,

Take the pressure away !

Any run is a run , if you don't make the 25 minutes then so what ?

Count it as a practice run , it's not the end of the world and it's certainly not a failure.

Having said all that , it's worth remembering that if you have completed each run up to this point then physically you are ready .

Maybe just a tweek in the mindset?

This may help .

healthunlocked.com/couchto5...

Happy running!

[Roxdog Graduate]

I wonder if because you've come off the programme previously (maybe at this stage?), maybe your thoughts are going back to that and it's influencing these anxious thoughts.Believe me, the programme works! Try not to think about 'facing' a 25 minute run. Just getting out of the door will be the key and you will be physically prepared for it. Take it nice and slowly, try to run somewhere nice and try not to overthink it. It's just another run on the programme.

That said, of course not every run is a breeze! Running is an effort, but you've experienced that, so it's just an effort for a bit longer!

Best of luck.

[Cmoi Graduate]

Hi    StA1956 , you're already doing really well by having made it to week 6, and having come back to C25K several times. That shows you've got determination. Plus, as    Instructor57 says, once you've completed one week's runs, you're physically prepared for the next week's.

Getting your head round running can be a different matter though. While some people find it helpful to see each run as a challenge to be overcome, or even smashed, that intimidates me. I too fear failure, and personally do much better by minimising what's ahead.

So I prefer to count down, breaking runs down mentally into smaller, easily do-able chunks, each the same or ideally shorter than the previous one. For example, 25 minutes can become 10 + 8 + 4 + 2 + 1.

In practice, this means telling yourself you're just going to run for 10 minutes - easy, you've done that several times before. Then you decide to carry on, for 8 minutes - can't be that bad, you've just done more. After that, 4 minutes is a mere half of what you just achieved, no problem! Another two minutes, then one minute, and you've made it: 25 minutes done.

The other thing that's kept me going on tough training plan runs is reminding myself that if I complete the run I won't need to do it again!

Take it slowly and believe in yourself. You can do this.

[Hidden]

I started the C25K with a group of 7 other mums. We made the decision that we would not move on to the next week until we were all happy that we could face it.

At the end of week one, it was almost unanimous that we should give week 1 another shot before going on to week two. As the end of the second shot at it there were still two that were unsure so we repeated it again. We did week 1 a third time, and a fourth as one of our group was still apprehensive. At that point, I joined this forum.

After the fifth week of week one we persuaded our last remaining week 2 sceptic to give it a try. We promised that if she could not do it, we would all go back to week one. We would all stick together regardless of how long it took.

We started week two, and surprise, surprise, it was nowhere as bad as it looked. We changed our plan that instead of sticking with a run until we felt happy to move on, to just go for the next one, and if we failed, we would drop back then give it another go in a week.

We never needed to repeat. No matter how daunting the following run looked we gave it a bash. Yes, some were harder than others, but the C25K plan seems to have prepared your body for it.

My advise would be to go for it. There is nothing that says you have to finish, nothing that is stopping you going back a run or two, it is just down to how you feel. There is no presure and no shame. But just think of the sense of achievement when you complete it.

I found some runs more difficult than others, but they were not necessarily those that looked the most challenging.

You can do it.

P.S.

Our group member who was the last to want to move on to week 2, well she can now run further than the rest of us.

Good luck!

[MissUnderstanding Administrator Graduate]

I agree with and relate to so much of what’s been said already. These sort of feelings of worry about failing are much more common than you might imagine. When I was building from 5k to 10k, I found it really hard starting the longer runs because I didn’t like thinking about how far I had to go and whether I was up to it or not. I found it helpful to have a target of running a shorter distance that I knew I should be able to do quite easily, then if I felt ok (which I almost always did) carry on to a longer distance, and then if that was fine I’d finish the full run. That helped me feel in control because I was regularly deciding whether I wanted to carry on rather than feeling I had to or I’d let myself down. It’s a small shift of mindset that made a big difference. Often the hardest part is just starting.

If it’s the actual week 6, run 3 that’s really intimidating, you don’t have to use that podcast. You could repeat week 5 run 3 and add five minutes running at the end. Take it super slowly.

You absolutely can do it-you’ve done brilliantly so far. The key thing is to just keep going with any sort of run being counted as a success and it will fall into place. Really good luck to you. ❤️

[JetsNanna Graduate]

Hi, others have picked up on various parts of your post but your phrase ‘fear of failure’ has chimed with me. I feel the same about almost everything new that I try. It has interrupted my career, I’ve let it hold me back in other places that feature heavily in my life too but…..,,with running NO run is a failure. What’s the worst that could happen? You may (but likely won’t) have to stop before you reach the end of the run but that’s not a failure because however long you’ve managed to run for it’s still 100% more of a success than sitting indoors. Give it a go knowing that however long you manage to run for it’s an achievement. Be kind to yourself because you’re doing an amazing job so far 😊

[Annieapple Administrator Graduate]

Approach it like any other run.. hydrate the day before, put your trainers on & some music, warm up & out the door… Run slowly…. It’s not life or death just the next run.. if you get through it great … otherwise it’s a practice run… all the previous runs have prepared you… but we all have good & bad run days…go with the flow…. It doesn’t matter as long as you are out in the fresh air making an attempt… the most important thing is to enjoy it… ☺️ 🤗🎶

[Chinkoflight]

This is not about history and past experience or learning. This is completely different and it is now and today. This is the future and taking control of your health. It will liberate you, it will be a rewarding experience. C25K unlocks potential. If your body is working in the right places being the only caveat, ie no injuries etc, then you can do it and YOU WILL DO IT. The advice that worked for me was recognising that to run for longer all runners even the elite runners run slower than shorter distances! I did say to myself, can I run much slower!!!🤣 But the trick is to shorten your stride. Focus on the next step and you'll get there. Pure Joy awaits this time.

Keep running, keep smiling, keep posting.

[JeremiahObadiah Graduate]

It is tricky to persuade oneself to do it. I felt some sort of impostor syndrome before the first 25 min run .

Once you’ve done it you realise how well prepared you are for it and it is totally attainable.

I break it down to two halves in my head. I know I can run [12.5 mins] , I’ll get to that point ok. The lovely half way bell dings. And then I’ve just got to double back and I’m done!

If you can persuade yourself to get the trainers on and step out of the door , you are almost Run Done!

Good luck and let us know how it went for you. Oh , nearly forgot, go slowly, it makes it not just doable but comfortable too. The video of the Japanese style slow running was a game changer for me.

[ChannelRunner2 Graduate]

Ah, anxiety! I am struggling with that a lot these days, too. Not related to running, per se, "just" life in general... It sucks!!!

Through an interview with the psychologist, Dr. Jud Brewer, behind it, I discovered the Unwind Anxiety app. Because I am skeptical (and cheap), I am currently using the free trial, which already has plenty for me to work with, including random reminders to check in with myself. I find the idea of anxiety as a form of addiction fascinating - and the mindful approach used in the program helpful.

Trying to apply the ideas in the program, I would suggest being curious about what's going on: What do you feel in your body when you think about going on a run? Where do you feel it? How does it feel like? Can you just be curious with all this, not trying to change anything? And maybe also: What do you notice in your body when you think about not completing the program? Can you bring some curiosity to this, too?

If you want to give the real thing a try, StA1956 , too, rather than my unprofessional attempt to apply it, check out: unwindinganxiety.com/

Also Ezra Klein interviewed Brewer in 2021: drjud.com/dr-jud-on-the-ezr...

[YorkieRunner]

Hi StA1956, well done on teaching this far. Fellow anxiety sufferer here. I find it easier to break things down into little chunks easier. I try to analyse what exactly am I fearful of, is it rational or irrational. What honestly is the worst that is going to happen if I can’t do it? If it is that bad outside, just stop and walk home. Once I am out the door, it never is that bad and the fear evaporates anyway. I do now, say hello or wave to every runner I see. I prefer to control the situation rather than the situation control me. The fear of other people thinking ‘bless her, everyone loves a trier’ was a ridiculous, prominent thought in my head. Now, me saying hello first, people are not as negative as we think they will be. At the end of the day, why should I care what total strangers think when I am out having a go, only my family and their opinions are important so why should I worry about total strangers. Find a coping mechanism that works for you, apply it every day and honestly, things get easier in time.

[John_W Graduate Ambassador]

How did W5R3 go, the 20 minute one?

[StA1956 in reply to John_W]

I managed the 20 mins ok but since then not been good. Yesterday when I should have done wk 6 run 3, I managed 16 mins and started to feel sick and retch so walked 3 mins then carried on for another 9 mins. I run slow, short steps and have started to listen to audio books as a distraction. Trying not to see it as a failure. Christmas is always a stressful time for me so just trying to get through and start again in the new year.

[John_W Graduate Ambassador in reply to StA1956]

Well done on doing what you could. What made you retch?

[StA1956 in reply to John_W]

Don't know but had it before towards the end of a run.

[John_W Graduate Ambassador in reply to StA1956]

Have a look at this:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[StA1956 in reply to John_W]

Have already seen it and that's me

[Swimming24 Graduate]

I completed the programme a few months ago and now I just repeat week9 run3 and add a little more each time. I still get that feeling in my tummy of will I be able to complete the run. The truth is no one is putting any pressure on me so I now just run at a comfortable pace and enjoy the fact that I can run and am out in the fresh air, The half way bell has been my friend so on a bad day I give myself permission to stop then. On a good day I reset my mind and think half the time left to go. You are already a winner by being out there so don’t be too hard on yourself 👏

[Jell6 Graduate]

When I got to the longer continuous runs I used to do a really slow whatever the extra minutes were, so in this case 5 very, very slow minutes, then told myself that the next minutes were something I had already done, which you have. Go extra slow🐌 🦥 🐌.

I found week 6 the hardest, going back to run /walk really felt harder than continuous.

You absolutely can do this.