I haven't been keeping up with running lately. I graduated in the end of June and have run only 7 times since then. I went on a 'hectic holiday' for a few days and crashed out for an entire week after. I resumed running but had a couple of failures - I couldn't run 30 minutes non-stop on these occasions. I thought things might change once I did rfl on Sunday but it turned out to be a disaster..started off too fast and ended up dehydrated and unable to run non-stop..the temperature was at nearly 30 C when we set off I came back to life only in the last mile, thanks to some ionic drink, and manged to interleave sprinting, walking and jogging. I completed 5.2k in 48 minutes but feel like a failure as I had to walk quite a lot in between. I felt that I had let Laura, c25k and this wonderful community down
I haven't lost inches or weight in these 2-3 months of running and i did not mind it as long as I was enjoying my runs. Now that I am struggling to find the motivation and the stamina, the thought of it is very depressing. Makes me wonder if I am the only one..
So, with a string of failed runs and no goals to meet in the immediate future, I feel like I am spiralling into a black hole. Please help me pull myself out
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couch_potato
Graduate
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The first few runs after graduating I still listened to Laura in week 9 but didn't do the full 30 minutes. After a few runs I gave up worrying about it and now use my own music and vary the runs to keep it interesting.
I'd suggest getting back into the routine of going out 3 times a week on routes you like and maybe at a time of day when it's not too hot. If you find the podcast helped go back to one of the earlier weeks until you are comfortable again. We are promised new podcasts soon so that's something to look forward to.
Have a look for a Parkrun near you. They are free 5k runs every Saturday. The website gives results which will give you a feel for the times people take. But I wouldn't worry about coming last there's a back marker marshall and they are very friendly and supportive.
I agree with wilmacgh - run three times a week but make it fun. I haven't done 30 minutes since I graduated as I found I really didn't enjoy running for that long. My aim was to get off the couch and I knew that if I wasn't enjoying my runs I'd soon lapse and be sat back down!
I do three runs a week and sometimes I run to my own music for between 20 and 25 minutes. Other times I do an earlier podcast - W1R1 with fast running for the minutes and walking in between (good for hot weather) and W6R1 are favourites with me.
Well it seems that you do have the determination to get back into your running if you are writing the blog and well done for starting again it is much harder than starting from the beginning. But work up to to 30 mins again.
I agree that it is important to get back into the routine of running three times a week, had a little lapse and then only ran twice a week but this was difficult.
Ran 4.5 miles on Sunday, 3.7 mils this morning and will again on Thursday.
WELL DONE for getting back into it - pace yourself and build up again, perhaps go back a couple of weeks on the podcasts.
I sympathise completely with what you are saying and feel the same. I finished the programme about the same time as you and ran the dreadful race for life in the heat last weekend in about the same time as you. I found the going tough cos the grass was so long so started walking after about 10-15 minutes. Really embarrassing as being watched by my family. Felt a real failure and really hated being watched.
So where do we go from here.
I played a game of badminton with my daughter and noticed I gave her a run for her money as I wasn't so out of breath as normal. We need to keep exercising and keep the health we have gained going. But we don't have to run 5k every time to do this.
Maybe we could run through the programme again running the joggs and slow jogging the walks? Or do two 20 minute runs during the week and a longer slower run at the weekend.
I have not lost weight on the programme but have not worried as I was concentrating on the running. But now I think I would be happy to run shorter runs and sort the eating out.
Food for thought!!
We need to find our own ways forward but whether you take up another sport or cycle sometimes you must keep the fitter you going.
I had 4 weeks off in June/July, the first two because of a chest infection and then cos of being a lazy git whose routine had been disrupted! I got really low and started thinking I was an "ex-runner"! (Also hit the cake and biscuits big time!)
My first run back after a month off started off really horrible, but I slowed down and relaxed and got there in the end. I am now back into my routine and loving it.
Another thing that helped me after graduating (cos I lost my mojo then too!) was signing up for a race, in my case I signed up for a 10k and downloaded a training programme from Runners World website. I ended up not being well enough to do the 10k because of the chest infection, but it served its purpose in terms of keeping me focussed.
Weight loss is 80% diet. Unfortunately, depending on your weight, you dont actually expend that many cals whilst doing the programme/running for 30 mins. You start burning more when you build up distance/speed so, tempting as it is to reward ourselves/eat more to "compensate", we wont lose weight unless we eat less than we use! I have lost just under 5 stone with weightwatchers over the last year, and although my rate of weight loss didnt increase since starting C25K, I have really toned up especially my legs and butt.
You can do this! You have proven you can. Try redoing part of it, maybe go back to week 6? Or could you find a running buddy? Or is there a parkrun near you? It genuinely doesnt matter if you walk/run parkrun but it is nice to challenge yourself to go a bit faster each time.
Hey couch_potato, I'm sorry to hear you're feeling low. I can't really top any of the excellent advice the others have given you, and I don't have much experience of running (just done W2R1 myself), but I do have ample experience of feeling low!
Sounds like you're giving yourself such a hard time! Goodness, you've completed Cto5k, AND a 5k RFL in 30c heat (even if you didn't run non-stop all the way (I can't imagine running non-stop for 3minutes, let alone 30, at the moment) which is understandable given the uncharacteristically summery weather) - so I think you should be congratulating yourself!
Just like how just IMAGINING a tasty meal when you're hungry can trigger neurological processes that result in physiological symptoms (mouth watering, tummy rumbling etc), so just thinking negative thoughts about yourself can cause depressive reactions in the brain (I read it in a book, innit!) So it's understandable why you're struggling right now, but it would be great if you could treat yourself with more compassion and congratulate yourself for all your amazing achievements.
You haven't let anybody down, in fact you've done really well and graduated and continue to be an inspiration to people like me who are just starting out - thank you!
I hope you can get back into exercise that you enjoy and look forward to hearing all about your progress.
Thanks, this really puts things in perspective. Ups and downs we all have them. But at the end of the day when you put your thoughts here all seems ok. Good luck with your journey too. X
don't stop, even if you don't run the distance you aim to the fact that you're doing some of it is good - EVERY RUNS A WINNER
i totally surrendered on my run at 5pm yesterday - it's just too hot, but i did some of it, but am not prepared to kill myself to do it!!! when it cools down again (next week) i'll be off again
if it's not too hot i religiously run mon, wed, fri - no such thing as too tired, too wet etc
don't beat yourself up too much, but don't give up, you've achieved so much already
I stopped for about a month too - just after having cracked the 30 minute runs. I was really mad with myself, but found it hard to get back into the habit once I'd lost it.
However! It's doable - I'm back onto the 30 minutes and this time I'm genuinely looking forward to it. In all honesty I found it too much to do 30 minutes continuously again straight away - I managed 20 minutes the first time and my legs were practically collapsing. The thing that has worked for me is telling myself 20 minutes is OK - with a 5 minute walking warm up and a 5 minute walking cool down, it's still 30 minutes of exercise, which is pretty respectable in my book! So, once 20 minutes is done, I tell myself I can stop when I like ... and what do you know, something in my head keeps saying 'well, I'll just do another couple of minutes ....'. I got back up to 30 minutes after 3 runs and have stayed there since (but with 'permission' to stop after 20 if I want to).
The other thing that's really helped me is finding some new music. I found the pace that really suited me, looked up the beats per minute and then found some more at that speed. I'm loving the music and it makes such a difference.
By the way, I'm in awe that you even managed to attempt 5k in the sun! I run either early morning or late evening when it's cool. It's lovely and fresh at those times, and nice to be in the open air.
I'm just the same. Since the end of the programme I've found it hard to run regularly without structure to work to. The weather didn't help. I aim to either run or go on my cross trainer 3 times a week. When it was raining all I did was xtrain. Last night I finally got out a ran. It was 9.45pm and cooler. I left my watch at home and had a best of disco album on. I knew the route I wanted to complete and wasn't worried about pace, I'd have walked if needed but slowed to a slow jog on a couple of occasions. I did better than expected and enjoyed it.
My aim when running is to do one longer run, one as fast a possible flying 2.5 mile and one mid range where I practice interval training using lamposts as markers, doing a faster jog to one post then recovery jog to for 2 lamposts.
Let's face it, anything we do is better than being sat on our butts on the couch. We could get all upset about not being as good or consistent as we want, or when can be a bit kinder to ourselves and find a way forwards.
Oh you poor thing I know EXACTLY where you are coming from, it was like reading my own 'running story'! You will get yourself back into the saddle!!
I was the same, trained hard, was doing really well and was SO ready for the RFL at the end of June. The same week of the run, I was diagnosed with shingles but was feeling fine so did the run on a really hot evening (not at all pleasant) and ended up walking around 90% of it. I was boiling hot, couldn't get into any pace as there were to many people in front of me and ended up feeling like I had not only let myself down but all the lovely people who came to support me as well
BUT....after a few weeks of no running (and feeling very sorry for myself) I ran a couple of times last week. Very short runs, 10 mins non-stop and warm up/warm down and this week my aim is to do 3 runs. I started this morning with run no. 1 and managed to do 20 mins non-stop. You'll be really surprised (and very proud of yourself) once you get out again - the past few short runs I have done have really boosted my confidence again.
Set yourself a realistic goal - mine is to simply build up where I was at just before the RFL and I have given myself until the beginning of Sept to do that. I know that I am more than capable and I'm damned sure you are as well!
I will just add as well that I am VERY over weight (over 20 st and 5' 10) so I know just how hard it can be to get back into the saddle and get out running again. The weight loss will come again once your confidence grows.
Good luck and keep me posted on your progress! GO ON, GET JOGGING - YOU KNOW YOU CAN DO IT!!!!
are you serious? let us down - no way your an inspiration im only in my second week and struggling at times, you graduated, you did the RFL on a smoking hot day, seriously we ARE PROUD not let down!
CONGRATULATIONs you did amazing and take it easy on yourself remember why you loved it so much, i love it because afterwards i feel like i accomplished something that a month ago i would of laughed in someones face if they said id be out jogging 3 times a week and actually enjoying myself!
start of slow - you now you can do 30 but make that something to aim for that always helps to have a goal - mine is a triathlon my boss has enforced on me so im starting slow i have till next september go for a walk just what ever you do dont turn to the couch for support turn to your fellow joggers you can do it the hard part is actually going once your actually out doing something the rest of your fears and angst goes away
Couch to 5k has given you an amazing gift by teaching you how to run... and the brill part is, its always there for you. I know there will be times after I graduate when life will get in the way but I also know that I'm only ever six weeks away from feeling how I do now, which is a LOT better about myself. Maybe go back and run/sprint the whole programme (which is what some others have done) or wait for the 10k. Your challenge now is a mental one because you've proved you can physically get to that place
It was indeed a mental one. After I decided that wouldn't worry about running less, the pressure lifted and I started enjoying the run. It was slllllllllow, but I managed alright.
Oh Gosh, You totally reasonated with me!! Feeling exactly the same as you. I haven't run now for 10 days and am bloody terrified to try but am terrified that I have let it all go now as I haven't been out for so long. My last run is what has put me off, despite having a great run only 2 days prior, my last run was awful I felt old, fat and totally incapable!! It has knocked my confidence. I also feel I have got fatter, not thinner as I am eating like a damned horse (and not just apples and carrots more's the pity!) I buy Womens Running Magazine and find it quite inspiring usually, now I just seem to beat myself up looking at all the thin, fit women. Seems everyone on my local Parkrun can finish in about 30 mins so that put me off trying, also the fact that they seem to like to photograph you as finish! I hate myself at the moment! I saw some pics taken of me over the weekend and I am huge. The relatives I was seeing ( hadn't seen for decades) expressed surprise that I ran (They had seen my running posts on Facebook over the months). They were obviously expecting some athletic type and I found myself explaining myself to them in a way that made me think they didn't believe that I ran because my physique didn't match up! So what to do? Now the schools have broken up and summer is here it is even harder!
I hate running in the heat (I had got quite used to running in the rain!) but cannot get up early enough to do it first thing. It doesn't cool down now til about 9pm by which time I have had my dinner and flopped for the evening.
I need to run as it helps with my depression but now I feel too depressed to run!
Its a cycle, isn't it? I heeded some good advice on this post and set out running. I needed a lot of talking to - it was ok to run just 20 minutes, it was ok if I felt fat and that running wasn't helping me with it and it was ok even to never be able to run 5k non-stop again. And I ended up running for an hour and crossing 6k! I still dont like how much fatter I seem to have become, but I atleast dont hate myself for not doing anything about it
I've been reading Jeff Galloway's Marathon book (I can dream !) and he talks a lot about fat burning - apparently, you don't start burning fat until 15-45 minutes into a run and it is better to run slower for longer than to run quickly for a short time, even if you include walk breaks in that. His Women's Running book that I've just started actually includes a fat-burning running plan so I could send you details of that later if you want.
Good luck and well done for getting back out there !
Wow! That sounds interesting. Please do send the plan over to me. If it is short enough to fit into a blog, then all the better. It will benefit a lot of anxious souls like me..
I will join in with the chorus above (I posted 'Lost my mojo' a couple of weeks ago.) Straight after graduating I went into a super busy work period and my husband was admitted to hospital so I completely lost my routine and I think I was also exhausted. This forum is brilliant though - all the encouraging comments really made a difference and helped me get back in the saddle.
You have done really well to complete the programme so don't beat yourself up, just remember what you've achieved and how far you've come.
I've started the programme again but at week 2 rather than 1 and am now back up to week 4. Went out this morning before it got hot (who would have thought it a week ago when we were dodging the puddles!), and really enjoyed it.
So, keep reading the posts on here, take it easy and remember that there are lots of us in the same boat - it seems to be really, really common - and you will get back into it.
You are bang on about coming back to read posts here. I hadn't been visiting the forum as often as I used to, and it started to show on my motivation levels..
Thank you peeps for all the motivation. After reading them last night, I decided to get my butt off the couch, run and then reply to this thread. I set off realllllllllly slow and told myself that I'd be happy even if I did just 20 minutes. And guess what? I used the week 9 podcast and before I knew it, I was rewinding it back from end to start...I had finished the podcast and gone back to the start another time! I ran a full 1 hour and 3 mins, incl the 5 min warm-up walk, and covered 6.3k..my farthest ever! It seemed magical. I could have gone on but I had to stop cos it was well past my bed-time. I feel so overwhelmed by all the love and care I've received here - love you all!
That is great to hear, couch_potato. Imagine all the self-doubt you felt, and you went and did such an epic run! I am in awe. Hope the high you got from doing that has helped re-balance things. I'm still only on W4 and feeling a bit disheartened but reading your blog and the caring, warm and supportive comments from the community have made me feel inspired again. Keep in touch.
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I came back to life only in the last mile, thanks to some ionic drink, and manged to interleave sprinting, walking and jogging. I completed 5.2k in 48 minutes but feel like a failure as I had to walk quite a lot in between. I felt that I had let Laura, c25k and this wonderful community down 
7 am graduation run in the rain ☔️
I Got Sunshine in my Shoes
Consolidation run 4 and my first 5K!
Hello Week 9
What a feeling!! Week 6 Run 3
