Hi all, I am hoping to restart couch to 5K tomorrow.
I completed Couch to 5K back in 2021 (during quarantine and lockdown) during this time I was in the best shape of my life.
Unfortunately due to circumstances well within my control (yes within!) , I have been on a path of neglecting my physical health. I am now in the worst physical shape of my life (gaining 30kg since 2021).
I am hoping to start Couch to 5K again, recovering from a broken ankle at the start of the year. I really want to push myself towards getting healthy again but I am worried about my wavering motivation. Some days I feel really motivated, and others I feel no ounce of motivation.
Hoping to pair up Couch to 5K with eating healthy, and doing home workouts. I am sharing this to start my story I suppose, and to have a method of accountability.
Looking forward to the journey ahead, and happy to hear any advice.
Written by
simplymerissa
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Welcome to Couch to 5k and to this forum. You will certainly get motivation and encouragement here. We're all at different stages of our running journey with varying health issues too. So come and join us; let us know how you get on and we'll all be here for you to cheer you on 🏃♀️
recently restarted c2k5 myself, very similar story to your own. I let myself go for two years almost but have returned to get back in shape and feel as fit as i did a few years back! This forum is amazing for advice and encouragement so your in the right place.
Hi, I know how you feel. I gained a lot of weight in last few years and I am in the worst shape of my 40 years of living in this body.I am also restarting C25K. I started a couple of months ago and went up to week 4, then holidays and shingles, and I am yet to run my first run after illness (hopefully I will do 1 run this week).
We can do it! Slow and steady! I am prepared to repeat some of the weeks, as I have no power or stamina, and my joints definitely feel additional stones.
So pleased you found this forum and are on your way to a return to a fitter you.
Whilst I understand that you are taking responsibility for your physical decline , it wasn’t within your control that you broke your ankle and may be other factors also worked against you-life happens!
So please don’t be hard on yourself on what has happened . And similarly don’t beat yourself up if you miss a run or if a run isn’t exactly to the plan. Be kind to yourself and be pleased with yourself for making the decision and for each and every run or exercise session that you do. Run really slowly , especially make sure you are slow to begin with as your body gets used to the movement . (Watch the Japanese slow running video for inspiration )
The result you want is steady, gradual development of physical stamina, breathing and mental strength to run longer whilst building the muscle power to allow that to increase. If it takes some repeated runs and a few more weeks than the official programme, it’s all beneficial -building fitness and ability.
If you go too quickly-both on each individual run and as progression through the programme- you are more likely to feel uncomfortably out of puff, heart beating all over the place, hot and with twinges and niggles that can derail . (You will obviously feel warm and be breathing harder etc but you don’t want to feel beaten up by the effort in a way that you put yourself off doing it again!!)
It’s a bit like the standard weight loss advice. The best way to do these things is by doing it in a way that you can sustain it, gradually but consistently .
I think I’ve laboured my point -I meant to be encouraging and supportive!!
I do hope that you enjoy it all. We would love to hear how you get on.
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Third time is a charm, right?
On a wing and a prayer
Low Motivation 
Getting back at it after a year in a half!
Completed couch to 5K
