Started C25K again and on W7R3 - tried it last week and stopped after 10 mins, felt defeated and wondering why I keep trying to run, I have signed up for Race for Life in May and decided I’ll stop after that- it doesn’t feel like I’ll ever reach my 5k goal and I’ve given it a good go. I read all the posts on here and people seem to have such determination and feel embarrassed that I can’t do the same.
I just need to find a way to get back out there to keep doing something until may or I won’t be able to do the R4L. Any tips from anyone to help will be appreciated. Sorry this is a bit of a ‘downer’ message .
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Sisteract5
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Ir’s hard when something you’ve held as a goal for a long time just seems too far away. You’re not a failure and you’ve got nothing to be embarrassed about. You’ve persevered through struggles and you’ve kept showing up. That’s something you can hold on to.
How has the programme been going up until this last run? Week 7 was my nemesis and I didn’t enjoy any of the runs. Was it mental gremlins or were you struggling physically on the last run when you stopped?
Have you considered jeffing? It’s a run/walk method that works brilliantly for many people. That could be a way to reach 5k if you can convince yourself that it’s a valid way to run,,,which it absolutely is! Continuous runs is only one way to run and it’s almost a shame that couch to 5k makes it seem like it’s the best option for everyone.
To get your confidence back, why not head out for any run you enjoyed from couch to 5k, or even just a run with no expectation of time or distance. Think of all the miles you’ve got in your legs. They didn’t suddenly disappear when your run cut short last time.
Just wishing you lots of luck on your next run. Lots of us have been where you are. You’re not alone in feeling like this. You’ve got a whole host of run buddies rooting for you.
EDIT: I should have said, no need for apologies for being a downer. Nobody feels positive all the time. Sometimes we just need to say we’re finding it hard and are feeling fed up! Running is hard! Some runs are rubbish. We don’t have to pretend!
Thank you for taking the time to reply. I’ve taken a day to think things through from all the great replies. So much thought has gone into the support that’s been shown to me, it’s made me take some time out of my life that is usually crammed and instant decisions/replies with not much time to think. This might be the first time, for as long as I can remember, where I’ve stopped and given something the time it deserves.
. I’ve thought about why I started - my sister, who is an amazing runner, was diagnosed with cancer and couldn’t run for a while and so I decided I wound do it for her while she was having treatment- it was all I could tangibly do for her. She has recovered, thankfully and is now back running.
Then thought about why I carried on - I’m not sure I found an answer to that, other than my head deals with numbers/targets and not achieving my goal.
I then thought about the end of a run, and I do enjoy that feeling - it’s an out of character thing for me - running/time for myself. My sister is also proud of me, as are my family. I do like it when I’ve achieved what I set out to do.
I’ve not tried jeffing - I think it wouldn’t feel the same but, the more I’ve read the more I realise I need to approach this differently. Go out and see what happens - forget the target and go from there.
Can’t thank you enough for your reply. I have gone out with this new attitude and did do 25 mins, but honestly now think wouldn’t have mattered if I didn’t.
I’m not sure how long I’ll keep going but, with this new thought process, it’ll be a positive decision whichever way it goes.
This is such a lovely reply that I actually feel quite emotional. Whatever you end up doing, letting it be a positive decision for you is absolutely the way forward. Sending masses of good wishes your way. ❤️
🍏 Oh you are not alone in your quest for a 5k . Please don’t despair and stop putting pressure on yourself!! Have you ever tried the free Nike Run Club App They have an app for a 5k plan that is guided by a coach & enabled me to run 5k.
Don’t give up running!! It’s not about distance but about enjoying the run itself. I hear your frustration!! Look for a 5k return route, put your music on & just run slowly. Look around you & take in what you are seeing hearing and smelling… stop and walk for some of it and then back into a slow rhythmic pace.. if you give yourself permission to walk a bit you will do the full 5k. Eventually you will run it completely!
Hi. This may be totally random, but why not try walking? I have no idea where you live or what your transport situation is, but if you can get out into the country, or beside the sea, a river or a canal, you can simply walk...
I'm closing my eyes now and thinking back to being in Norfolk in December. My wife & I walked beside the sea. I had hiking shoes and comfy clothes, but a warm coat. After a bit I took off the coat and handed it to her, then I just jogged lightly for five minutes away from her; I turned and jogged four minutes back to her. I'd had almost ten minutes of gentle running in the sea air, on a promenade above the beach. It was glorious!
So this may be totally not you, but why not dress for a run, but go for a walk somewhere lovely. Just walk, but if you feel like running, give it ago. Forget time, forget distance, just have a little run. Play with it. Don't pen yourself in with "must/must/must" - be like a kid and have a little run.
This is not a race, it's not a contest, it's just you enjoying your body and the awesome things it can do.
Thank you for sharing a special memory. That does sound like a nice idea. I live in a town but have some lovely views/ run routes in easy walking distance. From all the replies I feel the message is to relax and ‘go with the flow’ - I need to accept I may need to walk and just go with it. Thank you for taking the time to reply
I struggled for the whole of this last year, I've been running for some years but I really felt I was coming to the end of my running days. Talking to a friend on here who pointed out if I couldn't keep running and felt lousy about all the walk breaks I had to take I was trying to run too fast. As I'm not that fast I decided to see how slow I had to run to keep going for longer than about 10 minutes. I set my Garmin to heartrate but could have done it by effort. The first few times I was so much slower than my walking pace that I felt very despondent, then one day I ran a very gentle 5,k which took almost an hour, but I ran it all. I've built up and my slow steady pace means I can run for longer and don't get out of breath, don't feel exhausted after and after a while a smile tugs at my lips. I'd suggest if you can't cover ,5k then go as slow as you can and see how far you get before you need to walk, or Jeff it, that's run a bit walk a bit, run a bit etc. Wishing you loads of luck and with all the good advice from others here hopefully you will find joy in running
Thank wgor sharing your experience. I run very slowly -/ mainly it’s my head that tells me to stop and the gremlins take over. I’ve had such good advice, which I know I’ll revisit, I think I just need to relax and see how it goes, thank you for your tips,
the first time I did C25k I ran it with my daughter. She was 30 and I was 66!! We ran the first couple weeks together then she moved away with work and we ran separately and compared notes. I could feel myself getting gradually demotivated as she was trying to get into the army and was consistently under an 11 min mile whereas I was just under 15 mins!! I’d come back from a run that I had felt went really well then look at her run on Garmin or Strava and feel crap.
Then I got to week 9 run 2 and it went pretty good…..I felt strong and she said why don’t you come up at the weekend and we will run the last run together as we started together so I worked all day Friday ( a particularly horrible day in retail) then drove up to hers through horrendous Friday Bank Holiday motorway traffic and then didn’t sleep very well. We got up the next morning and went out to run and it was really hot!!!
I struggle with the heat at the best of times and my daughter is always cold so she was in her long sleeve top and leggings and really comfortable, I was in a short sleeve top and capris and sweltering. It was an unfamiliar route so I had no idea of “ oh I’m Halfway” or “ just 1 k left now” like I had in my usual route and she just kept twisting and turning round her usual streets and I was just plodding along behind wishing it was all over. At one point I cried and said to her “ when we finish this I’m never going to run again!!”. And I really meant it then . I felt no sense of achievement or joy whereas she was buzzing and bewildered at how I felt.
3 days later I woke up , back at home , and thought “ Right one more try “. And off I went , my usual familiar route and I didn’t worry about speed or distance I just ran and looked about at all the blossom, and the gardens as I went past and felt really good and then I glanced at my watch to see I had run for 40 mins and was nearly at 5k!!! And at 43 min I did it!!!! No pressure - no great speed but I felt great.
And to be honest the only time I have really beaten that time in about 5-6 years of running was the one and only Park Run I did which I absolutely hated… too many people and I felt pressured to run faster and get out everyone’s way, and I ran it in 38.42 and it was the second most miserable run of my life.
I like to run on my own and I run at my speed and if I want to walk for a minute or so I do and look at the scenery and sometimes take photos and then I carry on. Since then I have run to 10K , then fractured my ankle and tore ligaments and had a boot on for 3 months, redid C25k, ran up to 10 k and beyond, finally ran a HM, and then had hip issues so then I stuck to 5ks and occasionally a 10 once a month. But some days I’ve gone out and just run for 20 minutes and that’s ok!! I’ve had to stop for a while after 4 bouts of Covid but then got back out there again. I’ve had ankle injuries, put my back out, but still come back. I’ll point out my injuries are due to being hyper mobile not due to running. I can sneeze and dislocate/subluxate something!!😂
Unless you are training for something specific or desperately want to enter and win races just run at your speed and distance and just enjoy it. Once you relax and enjoy it it is so much easier and more fun. Who says you ever have to run 5k?? Who says you have to run fast??
I’m 70 now and just working through c25k again , probably for about the 5/6th time, after about a 6 month convalescence after an op, and I’m still only doing about 2.5k in 20 mins. I don’t care cos I’m enjoying it
Please don’t give up and just enjoy the run however long or slow it is - good luck 👏👏🏃♀️💪
Thank you for taking the time to reply. Your resilience is inspiring.
I’ve taken a day ir so to think things through from all the great replies. So much thought has gone into the support that’s been shown to me, it’s made me take some time out of my life that is usually crammed and instant decisions/replies with not much time to think. This might be the first time, for as long as I can remember, where I’ve stopped and given something the time it deserves.
. I’ve thought about why I started - my sister, who is an amazing runner, was diagnosed with cancer and couldn’t run for a while and so I decided I wound do it for her while she was having treatment- it was all I could tangibly do for her. She has recovered, thankfully and is now back running.
Then thought about why I carried on - I’m not sure I found an answer to that, other than my head deals with numbers/targets and not achieving my goal.
I then thought about the end of a run, and I do enjoy that feeling - it’s an out of character thing for me - running/time for myself. My sister is also proud of me, as are my family. I do like it when I’ve achieved what I set out to do.
I’ve not tried jeffing - I think it wouldn’t feel the same but, the more I’ve read the more I realise I need to approach this differently. Go out and see what happens - forget the target and go from there.
Can’t thank you enough for your reply. I have gone out with this new attitude and did do 25 mins, but honestly now think wouldn’t have mattered if I didn’t.
I’m not sure how long I’ll keep going but, with this new thought process, it’ll be a positive decision whichever way it goes.
Hi Sisteract5, as you can see from the above you are certainly not alone. You are amazing. You've been running. It doesn't matter how far, just getting out there and doing it is what matters. I rarely do 5k except at Park Run and even then I have to walk some of it. Don't give up. Don't take any notice of your phone or watch, just go out and enjoy it. Good luck for the Race for Life - you don't actually have to race. We're all beside you so take heart and carry on 🤗
Thank you . I’m really glad I posted my initial thoughts. The replies have been a great support and started me thinking in a different way. I need to forget the distance and just go out and see what happens. Thank you for taking the time to reply
Keep going, you are not alone in struggling with it sometimes. When you have the good runs you will feel amazing, and it's so worth it. If you run alone, why not try running or walking with a friend, or perhaps try a different route to make a change? But do NOT beat yourself up about a few bad days; sometimes it doesn't come together even when you've done all the right prep 🙂
- I’m not sure I do enjoy running. I can remember some runs where I like being outside l. It’s very different for me to take time for myself and so I think that also may be why running feels so alien.
- I liked C25K because I like numbers and so each run had a goal/break down measurements along the way
- if I’m not doing C25K I struggle to keep running and generally I’d say gremlins get the better of me by about 20 mins.
- the furthest distance was after first C25K when I ran 4k in about 35 mins. Never done that again - generally about. 3k
I really hope you're not telling yourself you have to runRace for Life or not do it at all Sisteract5 . Cancer Research don't give a monkey's how people get round; they want to raise money. As the website says, "Walk, jog, run or take on the course however it suits you. Feel the power of moving together with your fellow Race for Lifers and have fun with it!"
If you do want to run 5k, whether at RfL or as a general target, great, don't give up, go for it. Working your way through C25K, consolidating and then gradually adding on more time (with or without a structured plan) should do the trick, whether with non-stop running or jeffing.
But let running 5k, or indeed continuing to run at all, be your choice, not an imposition. If, all things considered, running is affecting you more negatively than positively, then choosing not to run any more is perfectly valid. You're already doing something wonderful by fundraising.
Thank you for taking the time to reply. I think R4L was my initial inspiration for my target - ive done a number of them - pre my running days and since.
I’ve taken a day or so to think things through from all the great replies. So much thought has gone into the support that’s been shown to me, it’s made me take some time out of my life that is usually crammed and instant decisions/replies with not much time to think. This might be the first time, for as long as I can remember, where I’ve stopped and given something the time it deserves.
. I’ve thought about why I started - my sister, who is an amazing runner, was diagnosed with cancer and couldn’t run for a while and so I decided I wound do it for her while she was having treatment- it was all I could tangibly do for her. She has recovered, thankfully and is now back running.
Then thought about why I carried on - I’m not sure I found an answer to that, other than my head deals with numbers/targets and not achieving my goal.
I then thought about the end of a run, and I do enjoy that feeling - it’s an out of character thing for me - running/time for myself. My sister is also proud of me, as are my family. I do like it when I’ve achieved what I set out to do.
I’ve not tried jeffing - I think it wouldn’t feel the same but, the more I’ve read the more I realise I need to approach this differently. Go out and see what happens - forget the target and go from there.
Can’t thank you enough for your reply. I have gone out with this new attitude and did do 25 mins, but honestly now think wouldn’t have mattered if I didn’t.
I’m not sure how long I’ll keep going but, with this new thought process, it’ll be a positive decision whichever way it goes.
And thank you Sisteract5 for such a lovely, touching reply.
For me personally, running became much more rewarding and fun when I decided to dump the traditional concept of progress and chasing after pace, time, heartrate, PBs etc. Yes, I do challenge myself from time to time, but I've actively chosen not to follow training plans, use audio-coached runs, or take part in events and races, none of which I find motivating or enjoyable.
I almost never go out with a specific route or must-achieve target in mind. I decide whether to wear road or trail shoes - I'm fortunate to live in the countryside - and then just let things unfold. Framing my runs in terms of "Let's see what's possible today" works better for me, both in terms of what I actually achieve and how I feel about it, than "I've got to run this far or I'll have failed."
Should I ever decide to take on a significant running challenge again, I'll adapt my running accordingly. But for now my favourite type of running is run-walking-scrambling on hilly forest trails, stopping if I feel like it to take in views, scents and textures, and to listen to birdsong (or log-felling machinery!)
I wish you happiness with your own running journey.
Thank you. I think all of the replies have enthusiasm running through them and everyone seems laid back about the end distance/time. I think I need to accept a little stop starting/ running and take each one as it comes. Thank you for your guidance
Everybody has at some point gone too fast, run out of steam, and regretted it.
Don't compare yourself against others.
Rest days are not optional.
There's a reason why Couch to 5K is time based and not distance based.
If you want to do Race for Life you can do it with a mixture of walking and running.
Like limberlou I got swept up with the crowd in my first few parkruns, ran far too fast and ran out of steam. I persisted and learned to start at the back of the field and just do my own thing.
Thank you for your reply. So much support on here has made me realise I need to approach this differently - maybe mix in some walk/run days in a week of running . Thank you
I totally get what you mean. I know I shouldn’t say this, but why don’t you try some other form of exercise first and then when you get into that and realise it’s doable, you can come back to running. I’ve been trying C25K for four years and never get beyond week 6. I just don’t love it. For the past year I’ve been going to dance classes(which I do love and you can get half price gym membership from your GP with any heath issue, including weight ) and that has given me the confidence to get back into (gentle!) running. I think you can’t make yourself do something you’re not crazy about, so it’s best to start with something that you do have enthusiasm for to build confidence and fitness, and then you can incorporate running once the whole fitness thing is normalised.
When I do C25k now, it just feels a bit more normal- part of what I do. I do a bit of dancing, a bit of cycling ( things I love) and then a bit of running as it’s good for me and I can. I don’t think I’ll ever love running, but you have to love the high of any exercise . I’m 55 and have been 2-5 stone overweight most of my adult life, so if I can do it, you can. Good luck, take it slow! And just keep chip, chip, chipping away. As long as you keep getting up and having a go, it will become part of who you are!
Thank you for your reply. Your activities sound like a great mix of things , maybe I do need to explore a range of things so this isn’t the ‘be all and end all’. I’ll be 60 at the end of the year and feel a responsibility to keep myself fit for many reasons. Maybe if I had other things to my routine I wouldn’t focus on the distance I do when running. Thank you for your reply
Firstly, well done on getting out, don't be embarrassed .I don't know how often you walk but I'd try getting more walking done then the c25k you can do it. Think snail and go slower than that if you can. This might seem crazy but what's really helped me is sprints and it improved my cardiovascular. Also don't worry about moving up on c25k stick to a certain run and master that. Good luck
Yes and you can adjust that how you want. Remember we start with that in C25k. My son is starting to run again after a heart attack and is currently running 2 mins walk 3 mins run for 25 mins and then the last 5 mins just running . He’s been building up gradually from alt 1 min run/ walks.
Sometimes I run for 5 mins walk for 1 , sometimes I run for 10 mins walk for 1… sometimes I just run. It all depends on how I feel and it doesn’t matter!! The Run Police have never caught me yet!! 😂😂
I found it difficult when I retired to just make time for me ( running is my time), after years of working full time and running a home and family I find it hard to relax. Sometimes I say to my daughter “I feel like I’ve wasted today!! I’ve done nothing!!” And she says “ Good!! You are 70 and retired!! you are allowed to do nothing!!”. But it doesn’t come easy to me
Just a thought but have you considered doing a ParkRun, you don’t have to run it despite the name. At my Parkrun we have all abilities and all are welcomed, runners, walkers and inbetweeners. We have a slope which gets steeper each lap! Some days I just walk that and jog the rest.
Do whatever it takes for you to enjoy it, even repeat a week or two on the c25k a few times. Good luck and don’t be hard on yourself you’re doing amazing.
Every parkrun is different. Some are very flat; some are hilly.
My local one is ranked as about 12th hardest in the UK, and the one I do when I'm able to when visiting my parents is the 11th!
There's always a mixture of speeds at a parkrun, from the long legged teenagers who seem to speed round with no effort at all, to the determined slow joggers who come in just ahead of the tail walkers. The point of parkrun is that they're all treated equally.
Thank you, I haven’t done park run- may sound odd, but don’t like idea of running with others and think I’d panic at the idea of having a set distance in front of me.,, all in my head and that’s my main problem - the gremlins! Think I need to do a bit of run/walk and see how I go
Not odd at all. Some people love oarkrun. Others, not so much and that's totally fine. I’m a natural lonely goat and I love the peace and freedom of (mostly) running alone. Do what suits you best. Plenty of great runners will never go to parkrun in their life. It’s a great initiative but there’s really no pressure to try it if it’s not your thing!
I don' have much to add on all the good replies here but trying alternatives to contnuous running is good. One experience I had was a 5k race I took part in a year or so ago. I had prepared properly for the race wil many 5K continuous practice runs with no walking for a few months. But on the race day I had to stop running and walk for a couple of minutes several times during the race, something I had never had to do before during practice. Someone very experinced explained to me that it was the stress and strain of the race that caused it and I think this was right. In view of this, maybe you are trying too hard.
Thank you for sharing that. Thinking back to the R4L last year when I stopped far more times than I ever had - almost every five minutes, I think it was the emotional nature of why I was running that took over.
Our head is such a powerful force - the gremlins got me that day!
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