Hi there
This will be my third week repeating week 1 of couch to 5k. I used to be in love with running but haven't liked it as much in recent years. Now I barely struggle to keep this programme up 
Its a mix of my health (I get tired easily) and motivation (I can be kind of down sometimes)
Please please share any tips or motivation that help you. I really want this to work and have even booked a 5k in 9 weeks time. Thanks so much in advance
🍏 Choose 3 rundays a week..
The night before a run day get your gear out and ready. Choose your route and your music. Make sure music not too fast a beat.. something slow..
Don’t lie thinking about it get up get dressed, do some warm ups & get out the door! This is often the hardest part of the run.
Run slowly like a snail 🐌 look around you and enjoy what you see.. embrace the rain, wind or snow..
We can give you hints and tips but you are the only one who can do it! Determination is at the heart of success. Let us know how you get on!
Here’s a link to help you as well
healthunlocked.com/couchto5...
Hi Annieapple, thank you so much for the advice. I really appreciate it. I'm going to give your tips a try today and see how I get on! I think the ruminating on it and lying around is definitely something that I do so I'll try to just get out there. Thanks for sending the link as well.
Great advice from Annieapple !
Take the runs as slow as you like, particularly if you get tired easily. I used to find if I didn't have the motivation to run it would help to go out for a walk in my running gear - just getting out of the house can be the hardest thing. And then I might run once I was out, but there was no pressure for me to do that.
And don't worry about repeating weeks - many of us have done that!
I kept a log of my runs and made notes after a run about how it had gone. Very satisfying to tick them off the list one by one as you progress. And it's nice to reward yourself after completing a run or a week of the programme - nice slice of cake or some new running gear!
Good luck with getting out there - keep us posted about your progress. I'm repeating C25K as well at the moment and I find posting on here is very helpful as people are so supportive. 🫰👍
So many of us repeating... and for me, not for the first time! Go you!
Hi JoP61, thank you so much for the advice! I like the idea of promising myself a treat. And I feel much better knowing I'm not the only one to repeat weeks!
Think I'll try taking the runs much slower like you've suggested and seeing how that goes.
Thank you so much again and nice to meet you 🙂
It's an absolute pleasure - very best of luck 👍🏃♀️🏃♀️
Hello and welcome... do please stay around. Follow the link that Annieapple has given you too.
Do please, pop acorss to the Strength and Flex Froum too. Loads of exercises to help keep your body strong and loads for your mind too!
healthunlocked.com/strength...
I did a whole series of posts too, when I began my comeback after time out... they may be useful to you too?
one of them...
healthunlocked.com/couchto5....
Do please keep posting and do take that advice from Annieapple!
Hi Oldfloss, thanks for your reply and the great advice!
I will definitely read those links. That's a great idea to work in strength exercises to mix it up. I am currently doing pilates once a week (or every other week depending on energy levels) so those exercises sound like a great addition. Thanks again and I do intend to stay around 🙂
Have you previously completed C25K? And are we talking about the NHS backed version (there are lots of others which are broadly similar but may have slightly different aims?) Week 1 is, for many of us, a beast and a beast that remains a beast - and if you've graduated from C25K, you could consider Just Not Doing It. That said there are a lot of satisfactions to working through the whole programme again.
You'll get lots of good tips (including good tips that in no way work for me - I sort of have to back into running, let it creep up on me)
I'll offer mine:
1) Consider using the podcast presentation. It is possible to use up a lot of that precious motivation faffing about with the perfect playlist. (I have been motivated to push on through by not being able to bear the thought of having to listen to a particular podcast track again!)
2) Week 1 again... Week 1 is hard because it is so easy to go faster than you can sustain all the way. My strong suggestion if you've had trouble completing it is to go out and as soon as you can't sustain a running motion... you walk the whole rest of the session. You then have a very clear marker for next time of where to get to and beyond so you'll still have a sense of progress (and you'll still have been active - and if you get down then, unless you have a specific sort of illness, the activity will help in itself)
3) Consider slowing down your walk rather than feeling it has to be brisk. We'll all tell you if you've been struggling, you've been running too fast... but you may have been walking too fast to recover between run segments. This has been something really key for me. Brisk walking and me don't mix.
4) (And this is linked to 3) Looking at your age, and without any other information, that seems quite young for a well woman to be getting tired easily, so if my tips and those of others don't help quickly, it may be worth considering a GP consultation.
Hi, thanks a lot for the reply! Yes, I do mean the NHS backed version and I've completed it once before. I used to run 10ks, half marathons, complete sprint triathlons etc. before the pandemic.
But my energy levels have nosedived over the last few years. I've been to the GP and there are a few things going on but nothing diagnosed so I'm sort of in no man's land while waiting to see a specialist.
I do want to try to keep fit and am determined to complete this programme! I love your suggestions about the podcast track, I have playlists but maybe they are encouraging me to run a bit faster. I will definitely take it a bit slower and see how that goes.
Going to retry this week with everyone's advice above. Thank you so much again for your helpful tips and suggestions, I really appreciate them.
you know the hardest thing about getting out is getting out ..i don’t think about get trainers on out the door .the hardest bit done if still struggling i tell my self i will do 5 mins then if not feeling ill stop ..but that never happens after 5 mins its all good
100% It is by far the hardest part! I did manage to get out the door today and ran my week 1 run 1 again. I was so lethargic and feeling bad before I went, then when I came back I felt such a sense of achievement! It's a pity you can't bottle that feeling and save it for when you're feeling stuck!
You would make a fortune if you could bottle that feel good factor!
I really hear you about fatigue I have Long Covid/PVF and some days are just awful. I do a combination of walking, running, and strength or cardio as and when I can and I try to accept gracefully the days when my body just says NO, NO, NO!
I'm currently trying to get back on track and re-do C25K, but neither the spirit nor the body are willing so I am mostly walking and enjoying the Lord of the Rings Conquerer Challenge series which works for me. I've got three French Mastiffs, two of whom are still in fine fettle, so I have to do something every day - but sometimes they get 10 minutes and sometimes they get 90 minutes or more, it just depends.
My advice is just do what you can, when you can, and accept whatever your body gives you each day with grace and gratitude. Maybe we should have a support group for all the fighting fatigue ones ?
Good luck, be well, and try to stay positive and strong 🙏
A group for those fighting fatigue would be great! And thank you so much ♥️
I did visit the GP today, I've been referred to a rheumatologist and had more blood tests. My GP is lovely and very patient.
I am feeling tired after 2 runs this week but have been taking the advice of lots of people here and taking it slowly which has helped so much! For example the brisk walks are just regular walks now.
The lord of the rings challenge sounds like a lot of fun. Its great that you've learned to listen to your body so well to, something I definitely need to take notes about!
Likewise stay strong too and thank you 🙂
Well done for even getting started. I try as much as possible to have set days which kind of fit in with other stuff (Mon, Thur and Sat) and put on my running gear as soon as I get up which signals not only my brain but to everyone else in the house that I’m off out. If I feel a bit off or tired it is so easy to not go but once I’m out I feel so much better. I decide what I’m going to actually do as I set off on my warm up walk - once I’ve got going it is much easier as I know how I truly feel
I repeat runs as I choose - sometimes a straight 5k, sometimes a 20 min and sometimes a week 4 mix up. It’s all exercise and 100% better than sitting on the couch. Good luck and keep us posted on how you get on
Thank you so much for all the helpful tips and advice! I have put the set days down on my calendar (Monday, Wednesday, Friday). I love the idea of getting dressed into gear once you're up, will try that 
I agree, anything you do is 100% better than nothing. I have done run 1 yesterday, feeling tired today but it won't stop me going out tomorrow, I'm determined that it won't. I'll get an early night and aim to go in the morning before my brain has woken up!!
Thank you again!
You probably don't want to hear it, but I'd suggest not having that 5km race hanging over you in nine weeks time.
It's either going to make you push too hard (and risk injury) or you'll get increasingly frustrated with yourself as you see the date rapidly approaching.
Hi there! I do get where you're coming from and thanks for the advice! But equally, if I don't have a goal, I know myself and know I won't stick to my plan.
I honestly don't mind if I run the whole race, or walk it, or crawl around on my hands and knees, it's something very personal that I would really like to do, and it's also on my birthday.
I'll aim to run it but if I do fail the plan, I won't be so hard on myself and just go for the day out and atmosphere! Thanks for the reply though, I do appreciate it
That's a great attitude to have.
I often suggest that C25K graduates try parkrun (a free 5km event held every Saturday morning) as there's no obligation at all to run when there.
In fact, at the parkrun I did last Saturday in Pwllheli I had to walk bits of the return leg of it as there was a stiff headwind and stinging cold drizzle. And I'm at the stage where I think nothing of running for an hour or more.
Parkrun is great, I've been to my local one on and off over the years. I do love it, and I like that you can check other parkruns out too as there is such a wide variety of courses! The one you ran sounds very tough!
The difficulty there mostly comes from running on sand. It's not the hardest in the UK: that one's at Great Yarmouth, on dry fluffy sand.
Ah running on sand is very tricky! I ran a 10k event about 6/7 years ago, 5k of which was on the beach but thankfully on compacted, wet sand. It was a struggle though!
Not for the faint hearted.... is it! I still shudder at my first run there....brrrrr,. A lot milder today this morning at Criccieth !
Well done for booking a 9k, you will get there!
Tiredness could due to all sorts of reasons, so it’s good to read you’ll be seeing a specialist. Make sure he checks your thyroid as well, as it affects metabolism immensely. Also your nutrient (vitamins and minerals) levels are worth bearing in mind.
Something that others also have said is to try a different C25k to trick your mind into not thinking that you are going backwards. Here is a post about various C25k journeys and for me it’s been great to explore different options.
healthunlocked.com/bridgeto...
Hope you find something that works for you!
Various hormones, vitamins and minerals can be out of whack, or a combination of them, causing you to lack energy. A good GP can order most of those tests.
Thank you so much!
Yes there is something weird going on. I now have severe dry eyes on top of it all so I'm going to see the doctor first thing in the morning.
But I did get out and do run 2 today
Thanks for the helpful tips and advice
Do you also have a dry nose and mouth? If so you might have Sjogrens' syndrome (one of my many ailments!) and that can also cause faitgue, joint and muscle pain, brain fog etc.
Thank you for replying. I do have a dry mouth and the joint/muscle pain, fatigue and other things. My mum had Sjogrens so it's something the doctor and I are looking into. I hope you're doing okay with it!
I was diagnosed over 35 years ago, so I've had a long time to get used to it. There's not really a lot to be done as it's an autoimmune disease, but I find lubricating eye drops and a steroid nasal spray keep the respiratory symptoms OK and I drink gallons and suck sugar free sweeties which helps with dry mouth. The rest of the issues I just have to manage as well as I can 🙄
The eye drops are helping me lots. The sweets I remember from my mum. She used to love bubblegum flavoured chewing gum and have big tubs of them! Keep well 🙂
Thank you, you too 🙏
Thank you, you too 🙏
All the advice here is great! I'm trying to keep moving, because at the beginning of this year I had trouble walking.
I would like to give some encouragement back.
I decided to try to keep moving because (even though) at the beginning of this year I was not able to walk because of my back problems and because I was very exhausted.
It's a mental challenge for me every time again and again :-).
And I also have to face how slow I am. But every time I push it hard, the result is exactly the opposite. And that both in measured running speed and in fatigue.
Some things simply cannot be broken by force (I keep reminding myself of this!)
When I first started years ago (and I was even younger and faster), the advice and support here, (especially Oldfoss) and also running at the same time as another female runner helped me a lot. We found each other here on the forum and ran on the same days, although each in a different place (in a different country). We made fun of each other and it helped me a lot to go out and not stay at home. I like to remember it.
I tried to motivate her to come back again, but at this time she is not running (it would be too easy for me! :-D).
So don't give up! Don't be too hard on yourself and you can definitely do it!
Happy running!
Hi there! Thank you so much for taking the time to reply and for this great advice
I am just about to run my third and final run of the week so the encouragement is very timely!
I feel completely the same about being slower, and every time I push hard too I stop altogether and need a break.
That's a great idea to pair up with a running buddy, I will try to find someone It sounds like even a virtual buddy can be very helpful.
Likewise, hope your running goes well too! Thanks again for the supportive words!
You're welcome! Have a great run! 👍
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