On a bit of a downer........

[RunningNoobs]

Hello there,

Back in the running shoes after three years break, and 10 kg heavier....

Feeling soooo tired after the back-to-school period, and stretching my days to fit it all in.....

So not had much time for running lately.

Last run was 6 days ago, and if I don't manage a run tonight, then it'll be a week.

I have been stuck on weeks 5-6 for over a month now, I ran 25 mins last time, then had to have a wee break mid-run last Wednesday.

(Sorry if the information comes out all mixed up 🙄)

Am feeling rather down as am feeling exhausted and have no idea how to work up the courage to go out running again.

The sessions seem to take a long time, between getting ready and warming up and then walking back from wherever I ended up. So it's getting more complicated to find the time to go out running than when I just went out "for a 15 mins run". It's probably just an impression, though, as the whole workout always took more or less 30 mins.

When I get out I try to always run/walk the same loop, but I sometimes push myself further to make it to the shore - it's well worth the view.

Went for a stretching class today, so am feeling a little bit better, but if you guys have some tips for picking up where I left, I would be grateful!

How do you keep your motivation up, in order to keep putting on those running shoes? How do you cope with dips in your motivation, or lack of time?

Thanks a million for this forum, it has made a big difference already!! 🥳

[nowster Graduate]

It's mostly a matter of convincing yourself to put the shoes on and get out.

Due to many factors over the last 18 months I've found myself running less and putting back on the kilos that I'd lost since I first started running.

I have found the extra weight (about 12% above my ideal) does make a difference.

Yesterday, I did my first longer run in about three months (10km). I've been gradually working up to it over the last month, having had a nearly two month break with no running at all. (A combination of dropping something heavy on a toe and a family crisis.)

I got through it by going really slowly (about a minute per km slower than my usual pace). Naturally, it took me an extra ten minutes to do, but I finished it without mishap and actually felt good at the end.

As ever, the goal of Couch to 5K is not to do 5km in 30 minutes, but instead to do 30 minutes of continuous running movement. Pushing yourself to faster to do that extra distance is not a good move.

If you really want to extend the distance to a particular landmark, add a bit of extra walking at the beginning or end, rather than trying to go faster.

[RunningNoobs in reply to nowster]

Wow, 10 km! That's something I don't even dare to dream about 😊

Yes, it is true, it all comes down to just putting on the darn shoes and get out there!

When I said I push myself all the way to the shore, I didn't necessarily mean *running* 😅

I always try to stick to the plan, and not do too much. I know from experience that if I overdo it, then I'll just make it even harder for myself to get out again the next time around!

Thanks so much for taking the time to reply, it means a lot to me right now 👍

[nowster Graduate in reply to RunningNoobs]

I only started Couch to 5K back at the start of lockdown in late March 2020. It took me three goes to get beyond week 2.

[Yesletsgo Administrator]

Sounds like you've got yourself into a bit of a rut so let's try and work out why.You're exhausted. Well, you have a lot on your plate. Are you getting enough sleep? Are you eating properly? Or are coffee, snacks and energy drinks doing the heavy lifting? Sorting these basics, drinking more water and taking in less sugar can help. It might even be worth checking with your GP that there's no underlying causes like anaemia, low vitamin D or low thyroid function.

If all of these are ok then look at why you can't move forward. Maybe go back to week 4, this'll boost your confidence as it's easier so you then are raring to go for week 5 and on.

If you always run the same route shake things up a bit. If it's the only suitable one near you start at the other end next time. Novelty works wonders. Or run somewhere different.

Slow down, it's not about speed. The slower you go the easier it is.

Try and get back to running being a habit so you just go!

Good luck, you'll get there😁

[RunningNoobs in reply to Yesletsgo]

Thanks so much, wow, your reply really hit the spot!

I managed to get out last night, so feeling good about that, too.

Movement really helps my moods, so I decided that was more important than anything else (I have a tendency to wanting everything to be just so...).

Forced myself to leave work on time, then got home and put on the bloody running shoes and didn't allow myself to think about (let alone do) anything else.😅

It worked!!

Definitely have to work on putting in more fun, less pressure... Thanks for the tips!! 😊

Happy running everyone 🏃‍♀️

[Yesletsgo Administrator in reply to RunningNoobs]

You see, you had the answer all along

[drl212 Graduate]

I agree with nowster . Sometimes the toughest part of the run is getting on the kit and trainers and out the door. Have you tried adding the runs to your calendar? I found that helped remind me of my commitment.

I also agree with going nice and slow. Before hitting the IC, I was working on increasing my pace on some 5K's. My last run a 10K was probably the slowest run I've done since C25K and it was absolutely wonderful - the breathing was right, the form was right, I felt like I could go on and on and on.

I would also try changing your route. It's always interesting to explore new places and you never know what you might find.

One last recommendation would be to reward yourself. When I was doing C25K (and I still do it), I would buy a new pair of running socks to celebrate a weeks' runs.

Hope these help! I know life can sometimes through a lot of stuff your way that interferes with plans...

Do keep us posted...

[RunningNoobs in reply to drl212]

Hiya, thanks for your reply!

Yes, many runs in my calendar (about four a week, so I can skip one or two 😅)

Putting on the kit is essential, I try not to think too much sometimes, to avoid arguing with myself why it would be a good idea to do other stuff instead! 🤪

Found other posts about struggling runners, and tips on making this fun, not a chore....

So back on the plan, feeling great after my run last night.

The feeling after the run is a reward in itself!! It makes such a difference to my mental health, so I have to remind myself it only makes a difference if I keep it up!!!

Mind's a tricky thing, but hey we all have to find a way to deal with it!

Thanks for your support. Being able to post here is a great way to vent frustration and find the resource to keep going!!

Thanks everyone 🧡💚💙💛

[drl212 Graduate in reply to RunningNoobs]

Absolutely! Keep that post-run good feeling at the front of your mind!!!

[Bestsie_07]

It could be your allowing your brain too much thinking time in-between deciding to go for a run and actually getting your trainers on to get out there. Whenever you've decided to go out for a run, you need to stay fully focused on getting ready and getting out. When you find doubts creeping in or negative thinking, immediately return to thinking only about getting ready. Its about rewiring the brain to remind your body of the benefits of exercise.

[RunningNoobs in reply to Bestsie_07]

Thanks Bestsie, this is great advice.

Will definitely work on rewiring the brain - it's so easy to fall back into those naughty habits (aka eating crisps on the couch)!! 🤪

[Trazj Graduate]

I know what you mean. I got to the point of regularly running 8 to 10k and loving it 2 years ago but then I got COVID. Then the worst cold ever. What I've found is if I take out the dog for a walk round our block 3km I run for five mins walk for 5 and so on. I don't get changed just put on jeans and running shoes. It kind of eases me back in by stealth as I'm just taking out the dog in my mind.Good luck and don't give in.

[Dendev75 Graduate]

well done for returning to running after a long break from it 👏🏻

Whenever I feel I’ve lost my mojo I set a day/time, get my running kit out ready and just get out there, not all runs feel good but I’ve never ever regretted a run; it’s all better than sitting on the couch. Good luck you can do it!

[RunningNoobs]

Thanks, I'll do my best 🤪