C25k longer runs mental blockers

[Franklin87]

Hi all, first post since joining the community. I like many others completed C25k during COVID when I was on furlough. I have had anxiety, depression and stress issues in the past and really found running a great help.

After getting up to 5k I ran regularly for about a year and focused mainly on time. I think my best was 26mins or so which I was chuffed with.

I then tried to start doing a bit further and remember one day feeling great after 5k and going on to do just over 6k purely for the fun of it.

Since that day (a sunny Saturday in August) my ability to even get to 5k decreased and overtime I stopped running as it became a struggle. For some reason that day I achieved 6k at relative ease sticks in my head as a vivid memory.

I have tried to start the programme again previously and have got to the later weeks and have stopped as I struggle with the mental barrier of undertaking the longer runs. Even though I know I have done them before and completed the programme.

Cut to the last few weeks and I have started from the very start of the C25k programme again as I changed job and felt my anxiety and stress levels returning. Currently on Wk5 run 2 and I find during the longer runs or even the thought of the longer runs which I know are only 5mins currently and will build up to 8mins, 10mins, 20mins etc as I keep going that I have a mental block and focus purely on the duration.

Thinking about it before I start even the relatively shorter times feel like an age and too daunting. When I am running I find I am purely focusing on the time of the run, how longs left etc almost mentally counting it down when running which make it almost impossible to focus on my music or podcast.

Once through them or when I know I'm near the end I feel great and it definitely helps with my mental health and I am determined to get through the programme and get back to doing regular 5k runs again.

Does anyone have any tips for getting over the mental block I appear to have developed regarding the longer runs times? I know I should just take each as they come and 'enjoy the moment' but at the moment it's easier said than done.

[Yesletsgo Administrator]

Sorry to hear of your struggles but I am sure that you'll work your way through them.

Maybe just take a step back from the 'progress' to longer runs. Repeat the earlier weeks, the ones you feel comfortable with, even if it's just a minute at a time. At some point your natural ability may kick in and you just won't be able to stop yourself running a bit further.

Do you listen to music as you run? Focusing on that, rather than minutes, km, may help. When I was doing C25K the longer runs just seemed so long, but if I thought 'That's 3 songs' rather than 10 minutes it helped.

You are young and clearly capable of completing the program, you just have to get yourself to a point where it's something that doesn't fill you with stress. Good luck

[Annieapple Graduate]

🍏 Well done Franklin for persevering & trying to find a way back. Sometimes once we get into those longer runs we push ourselves a bit too quickly… it pays to do 2 shorter runs mixing them up with intervals of easy & a minute of speed & then one easy long recovery run in a week. Nike Run Club have some great guided plans & runs once you have finished with Couch 2 5K Following a specific plan may help you over that hump once you have graduated.

In the meantime follow the plan perhaps exploring different routes, counting colour cars, or birds or whatever is around you.. focus on what you can see, hear or feel.. plan out your next holiday….

Let us know how you get on!

[Cmoi Graduate]

What works for me is forgetting about overall duration or run distance, breaking challenging runs into do-able chunks (each no longer than the preceding one) and concentrating on the immediate.

For example, I'd break 20 minutes down into something like 10 + 6 + 3 + 1, or maybe 8 + 6 + 3 + 2 + 1. I find that psychologically much easier than trying to gear myself up for the whole thing. I also tell myself I'll just run to the next bend, or for another 30 seconds, or until I've named a whole alphabet of things I can see, or whatever.

For me personally one of the most positive things about completing a run that feels tough, especially if it's part of a structured programme such as C25K, is knowing I won't have to repeat that run. But if you feel that repeating earlier weeks would give you extra confidence, then why not give it a try?

Listening is very personal, but for me any music or podcasts I put on while running have to be enjoyable in themselves, as I find it extremely difficult and sometimes distressing to be unable to tune out sounds I find unpleasant. So if your current listening isn't holding your attention, maybe change it?

Final thought: is there anything that helped you when you first did C25K that you could drawn upon now?

I hope you find some solutions, whatever they may be.

[BahamaMama1 Graduate]

I am reading a book about UltraRunning at the moment, those people are just crackers, but the resounding theme from all the runners who have been interviewed or contributed is to stay in the moment, one step at a time and one foot in front of the other.

When I messed up the app yesterday, that popped into my mind and instead of fretting over the additional time, I focused on one step at a time and made it round. I think it really helped.

[nowster Graduate]

Another thing that can break the monotony is to actively take notice of your surroundings. There are a surprising number of things you spot when on foot that you completely miss when you're travelling faster.

[Neverhare Graduate]

I know what you mean, once past week 5 it feels really daunting when your coach tells you that you are going to run non-stop for 25 minutes. It's so true that these runs are much more of a mental challenge than a physical one.

You can do this! I focus on the half way point and getting there, telling myself it's just 12 and a half minutes. Then I tell myself, well I ran here, so I can jolly well run back again to where I started!

Good Luck! 👍😀

[Franklin87 Graduate]

Thanks for the support and words of wisdom all.Completed Wk5 r2 tonight so will throw myself into the remaining longer runs and just go bit by bit!