Hi everyone!
I am planning to start my first Couch to 5k run on Tuesday morning! I’ve got Steve Cram on my side, my Spotify playlists are set up, my routes planned, and days and times diarised for the next few weeks.
However, when I have tried to do regular runs or walks before, I find that I lose interest quite soon, so wanted to ask for any hints or tips to keep motivated - could you please let me know what has worked for you?
The fact that you've chosen the C25K programme will help, as will regular reading and posting here. You'll have lots of progress markers, and lots of cheer leaders.
All that pre-planning... may serve you really well... or could possibly be a sign that's the bit you enjoy and you might need to be ready for more spontaneity.
Quite a few people find spoken word works particularly well as a running accompaniment (podcasts, audiobooks), perhaps because it's not so obviously chopped up into tracks a few minutes long.
I'd also interrogate that 'losing interest' a bit. Sometimes that's a disguised fear of success or disguised unhelpful expectations (eg I should be going faster or further - staying off those measurements for now might be wise)
Thank you so much, and that’s definitely a valid point about the forward planning!
For me, I was ill for three years with long Covid. I lacked energy. Lacked stamina. I could not have done this programme even last year. But when the suggestion was made to me by my physio, the time seemed right. I did run 1 that same day. My stamina has increased. My heart rate has gone down. I'm fitter. I feel better. I am more in control. It has encouraged me to get back to yoga. To take control of other aspects of my fitness.
I run to rock or pop music. I run to classical. I run to podcasts. I run to silence. But I run.
I don't always enjoy running. Sometimes it is like medicine. So I run.
I did all my early runs from home. Then in the park. Then further afield in a country park. That really felt like running! Mix it up. Run.
The impetus, the oomph can only come from you. If you want to do it - do it. Run.
What to expect? If you run you will feel physically better - I absolutely guarantee it. If you allow yourself to run and allow yourself to feel it, you'll feel emotionally better too. But you have to let yourself go. To run.
Run one, step one - that's the hard bit. But do a few really gentle stretches. Listen to Steve. Start walking when he tells you to. And run when he says. It's one minute. Don't build it up into moving mountains, but it is one step where YOU are in control. Banish the fear, banish the demons. Take that step and run. Believe in yourself. Simply run.
Really, really good luck.
Let us know how you get on.
Welcome to the forum! Couch to 5k is a brilliant programme and after nine weeks of running consistently, you’ll be in a great place to keep up the regular running. My top tip is to focus on completing it is as enjoyable way as possible and that will set you up really well for continuing afterwards. The main reason I run is because I really like it! There’s always the need for discipline to run (and doing all the stuff to support that) when I’m not really up for it because I know that will help me to do the sorts of runs I want to do. Having fun routes, goals, events in the calendar and new things to try helps keeps me going but ultimately you have you actually want to do it. There’s lots of chat, support and inspiration here. I love reading about what other people are up to and sharing my runs too.
We’ve got a useful guide to the programme here with lots of hints and tips. Well worth a read. Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping. Most of us go too fast! Running at that pace is often much more enjoyable too!! I hope your plan allows for rest days between runs because that’s really important when you’re a newer runner.
healthunlocked.com/couchto5....
Take it one step at a time. Just be wary that you don’t become totally beholden to your planned run diary. You might need extra rest days or to repeat runs-that’s absolutely fine and it’s a sign of someone being a really good coach to themself and listening to their body. I could see myself feeling bad about “missing” a planned run when it’s actually what my body needs. We’re all different though.
Looking forward to hearing how you get on! 🏃♀️🏃♀️🏃♀️
Thank you so much, that’s a great approach and mindset to have, and choosing different locations more ‘further afield’ sounds enjoyable!
Why have you started Couch to 5K ?
That’s a really valid question John and one I had to think about for a minute! I think it’s a combination of wanting to add another level to my current fitness regime, plus that I like the idea of listening to 30 minutes of (hopefully) invigorating music that I have chosen myself!
Ok, interesting. What is your current fitness regime?
(I like to ask questions ... They can often uncover useful answers 😎)
Not sure if you have seen my bio, that gives a bit of basic information regarding where I am currently - I have been trying out various low impact sessions at the leisure centre and am currently doing a combination of yoga and Pilates, usually attend about three or four classes a week. I would have normally added swimming to this, but was worried about my ears! I also walk in the local area.
(I appreciate the questions btw!)
OK, so you're already quite active. How long have you been doing pilates & yoga? And you say you walk in the local area but at the same time say you lose interest ...
I’ve done both intermittently for a while, and consistently for a couple of months now.
I think it’s the commitment to running as a routine that I have struggled with - a good walk doesn’t tend to leave me red in the face and puffed out, as running has in the past, so feels more enjoyable.
Someone above suggested getting proper running shoes (I have only ever tried to run whilst wearing standard trainers) - so taking on board as much as I can to help me feel more positive about it!
AHA! So after enough questions (and answers) we are finally getting to the nub ...
Certainly, running in decent shoes is a good start. But, much more important than that is this ...
"... a good walk doesn’t tend to leave me red in the face and puffed out, as running has in the past, so feels more enjoyable."
Do you know what I'm going to say? Yes you do. As a fairly active person I'm guessing that your idea of 'running' is something that feels and looks quite quick, should leave you feeling quite knackered and feeling like you've definitely had a workout... yes?
Well, for Couch to 5K and for any running beginner, the key, to help with the enjoyment and chance of success is to actually not think 'run' but ... JOG. Yes, jogging is what we're after. Very easy, very comfortable, NEVER out of breath - done right, you should be able to easily hold a conversation. Call it 'chatty pace' if you like.
And yes, it's SLOW - but who cares? The aim of the program is get you JOGGING for 30 minutes continuous and from there you can build your distance and/or pace, if you want. I only posted about this earlier. I'll tag you in on it.
By JOGGING, you stand a better chance of NOT being "red in the face and puffed out" - which means there's a much better chance of you engaging with the activity and sticking with it.
Hope that helps!
Actually starting the program is the biggest step. Make sure you have proper running shoes, they make a world of difference. Don't be tempted to overdo it.It somehow gets easier as the weeks progress. The excitement of your noticeable improvement will carry you a long way.
Consiously notice the things you enjoy when you run. You're far more likely to make running a habit if you like it.
Oh, and don't be tempted to overdo it 😁
ooh, good point about the running shoes, that hadn’t even crossed my mind! Your other suggestions are very motivating as well - thank you!
Keep going or repeat a week?
I want to keep going 
Keeping going, somehow 
Convincing myself to keep going 
