Help!

[yellowzen]

I used to enjoy running, but have since fell off the wagon. I even ran a half marathon! I really want to get started with the Couch to 5K to hopefully restore my enjoyment with running. Any advice for someone who is about to start?

[AlMorr Ambassador Graduate]

Congratulations to you yellowzen on that half marathon, if you wish to restart running try and workout which 3 days of the week you wish to run when you restart C25K follow the instructions from your coach, try not to look ahead at future weeks or runs, take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, I wish you good luck for your running journey with C25K for the second time.

[yellowzen in reply to AlMorr]

Thank you! I appreciate this advice. It's so difficult getting back into something after not doing it for so long.

[MissUnderstanding Administrator Graduate]

Welcome to the forum! It’s a super friendly and supportive place here. There are lots of repeaters using Couch to 5k as a way to return to running after a break for all sorts of reasons. You’re in great company!

I’d remember that you’re in a really good position because you’ve run before. You know what running at a comfortable pace can feel like. You know you can do it! I’ve had to build back from injury (I was also running half marathon distance) and the toughest thing about the comeback was thinking “I used to run for 2 hours and now I’m running for 2 minutes”. It might be helpful if you can frame your journey now as a massively positive new thing you’re doing for yourself in the situation you’re in now. I found better comparisons were with the previous (say) month where I was sitting on the sofa not running at all. You absolutely can get back to running in a way that brings you joy. Take it steady and take the pressure off. Remember that some runs feel rubbish even when you’re running regularly, so if you have a few duffers, that’s normal! My first few runs felt like my body wasn’t my own and I couldn’t qui to seem to make it work properly. It felt like I’d never get back to the lovely easy feeling runs but they came with perseverance. It wasn’t comfortable but it was worth it.

Every time you’re out there, that’s a win and a step closer to where you want to be.

Wishing you all the luck for this couch to 5k and I’m really looking forward to your updates! 🏃‍♀️🤞❤️

[Annieapple Administrator Graduate]

🍏warm Welcome back to running ! Excellent advice already given but here’s a link to FAQ that you may not be aware of! Have fun … most of us have had a comeback at some point and it’s such a great feeling!

healthunlocked.com/couchto5...

[Zev1963 Graduate]

Welcome back to running. Already excellent advice given above. For me, the key to enjoying my runs has been to run at a percieved effort level rather than a speed on my watch. Also, to always begin my runs very gently indeed. Think of your effort when running on a scal of 0 to 10. O is doing nothing at all, 10 is running as fast as you possibly could (like you have a rabid dog chasing you). Start your run at about 3 on that scale. Build up over the first few minutes to an effort of about 5. I would suggest running all of the C25K runs at an effort of no more than 5. I think it is important to run at a pace that feels comfortable. The thing is, when we do something that feels unpleasant, then we are not inclined to keep doing it. Force yourself to run steady, relaxed runs, and you'll be more inclined to want to keep doing them. You'll also be less likely to injure yourself. Happy running

[Johnnylewis Graduate]

Hey. Kudos for wanting to get back it. Best place to be is here. When I was doing my c25k these forums really helped. Just take your time. Don't try and over do it and don't think to yourself that I used to do this or that. Start from scratch and get new experiences while doing it

Good luck

[LottieMW Graduate]

Welcome back to running!

This is the place to be, and C25k is the best way to get back into running!

Defo read the FAQ…really important to take on board all the info there. There’s lots of us here coming back to running after a gap for all kinds of reasons…you’re not alone!

Read the pinned posts too and join in with the chatting…although we often run alone, there’s a social side too…so come and join in!

Also pop over to our Strength and Flex forum…lots of info to help you build up your strength and stamina!

healthunlocked.com/strength...

Hopefully this will help you restore your running mojo…keep us posted!

🍁🐌🏃🏻‍♀️🍂