Preparing mentally

[N1kNak]

Hi. Has anyone got any tips on how to mentally prepare for the longer runs? I have just completed W6R1 and obviously looked ahead as to what’s coming. Last time I tried C25K I had knee problems after the 20 min run W5R3 and gave up, I don’t want to give up this time. Knees seem ok although a little stiff the day after, I am sure I can do the 25 mins run and I know it’s my mind giving me doubts - anyone got any tips or motivation for me? Thanks 🙏

[John_W Graduate Ambassador]

How did W5R3 go ?

[N1kNak in reply to John_W]

surprised myself and felt ok thanks, so sure I can manage the continuous running for longer time, just need to get my head in the right place 🤞🏻

[JeremiahObadiah Graduate]

Good Evening

Well my advice would be as follows:-

1)Trust the programme, it really works.

2)Embrace the slow running technique. That way you can stay in control of your breathing and don’t get ridiculously hot and bothered, or worse , injured.

3) Hydrate well, the day before, after the run….( It makes you feel like you’ve got a secret advantage. )

If you managed the 20mins you are ready for the rest. Do have rest day/days in between. Don’t be tempted to run a bit faster or further, there will be plenty of time for that later.

Enjoy it and report back!

[N1kNak in reply to JeremiahObadiah]

Thank you Jeremiah I’m looking forward to going for it tomorrow and will hydrate as recommended 🙂

[Cmoi Graduate]

Hi  N1kNak , well, since you're asking about mentally preparing for longer runs, I'll pop up and do my usual spiel!

I prefer to break any challenging run down mentally into do-able, ideally ever-decreasing chunks, and to count down rather than frame what I still have to do as extra. So for 25 minutes you could do something like 13 + 7 + 4 + 1. The actual numbers don't matter as long as they add up, it's the principle of smaller, achievable targets that I find helpful.

It worked for me during C25K, and I still use a similar approach now - for me it just makes things feel easier.

Believe in yourself, and happy running!

[N1kNak in reply to Cmoi]

Thank you Cmoi, that is exactly what I did for the 20 min run and it definitely helped will do it again for the 25 !

[Yesletsgo Graduate]

Are you familiar with the idea of the Toxic 10? On each run it can take your body a while, about 10 minutes, to adapt to running. In those first 10 minutes you have to get your breathing sorted and your pace as well as paying attention to your surroundings etc.

The first 10 minutes can be a bit of a struggle. After that something else kicks in. You get into a rhythm, you don't have to think so hard about what you're doing and the body's subconscious controls take over.

If you can get through those first 10 minutes, which you are doing admirably already, you can do the next 10, 15, 20 etc

So in terms of visualising maybe break the run down into 3 segments in your mind:

1st 10 minutes: I know I can do this, it might be hard work but it will pass

2nd 10 minutes: I know I can do this, I've done it before. At this point you smile a big smile, mentally pat yourself on the back, admire the scenery and, if there's nobody around to judge you, you shout out 'I've got this!!!'

Final 5 minutes: Smile again, it's only 5 minutes, your body is doing its thing with not much input from you, it knows what to do. Revel in the fact that you've got this far, you're smashing it, you feel great don't you? Aren't your legs miraculous, 6 weeks ago you'd never have believed you could do this, would you? Aren't you fantastic? Smile again. Oh...what do you mean I've completed the run, I could have carried on a lot longer!!'

Trust yourself, trust the programme

[N1kNak in reply to Yesletsgo]

Thanks Yesletago

[BlackCountryLee Graduate]

I agree with Cmoi completely. Break it down into chunks. Something that worked for me was to work out how many typical length songs on the playlist would be needed to see me to the end of the run. So if it’s 25 minutes that’s roughly 8 tracks. Really helped take the focus off the time element. Good luck

[N1kNak in reply to BlackCountryLee]

Thanks BlackCountryLee I was thinking of doing the same with the music will put together a playlist to fit the time of the runs 👍🏽

[BlackCountryLee Graduate in reply to N1kNak]

8 songs sounds a lot less than 25 minutes lol!

[MissUnderstanding Administrator Graduate in reply to BlackCountryLee]

Especially if it’s eight songs you like! It’s amazing how music can pick you up and keep you going when you’re not sure you can.

Have a lot of fun with your playlist  N1kNak ! I’ve got a bad tendency to speed up when I like the music so I’ve got to think carefully about what I choose to keep me motivated but not too motivated 😂

[BlackCountryLee Graduate in reply to MissUnderstanding]

You’re so right, music can dictate pace! Spotify do playlists selected based on BPM. I find 150 BPM works for me to keep that conversational pace but you can experiment with different ones.

[284ever Graduate]

Hi I done wk6 run 3 this morning. Like you I was very apprehensive because of the going back to 10 min runs at the start of week 6 , wk 5 run 3 felt like ages ago & self doubt crept in. Happy to report I did it quite easily & really enjoyed. My advice would be dont over think it. You’ve done 20 mins, you can totally do 25. Dont doubt yourself. My legs were heavy for the first 10mins but a bit of reading up on that taught me it takes that long for my brain to get my body to start releasing the energy my muscles need to run, so its not me struggling, its biology & happens to most folk. Good luck, you’ll smash it 🏃🏻‍♀️

[N1kNak in reply to 284ever]

Thanks and well done to you !