Part of my New Year’s resolution was getting back into running, and smashing a 5k out. But having not run for quite a while, it can be challenging to get back into it, especially if your progress has regressed. Here’s a long-awaited update and my top tips so far!
Introduction
If you’ve read my previous blog posts on How to Start 2024 the Right Way, or 5 Tips To Get Your Resolution Back on Track, then you’ll know that I really want to run 5km. But so far, I haven’t stuck to running consistently to be able to do so. After a long break, I am still finding it difficult to get back into it 100%, the way I had hoped to.
On the positive side, I am still determined to run 5km, and now it’s looking more achievable than ever. I know now that wouldn’t have been possible if I had given up altogether the first time around, so whilst getting back into running takes time, motivation and discipline, it’s not altogether impossible.
Who’d have ever thought that I’d be in a position to give my two pence on anything fitness related, let alone running? Yet, knowing I got so far with Couch to 5km, and could still easily achieve it, it’s time to embrace my newfound ability.
So, where do you begin?
Identify what went wrong, or what’s going wrong
What stalled your progress in the first place? Recognising what went wrong and identifying it as a potential issue means you can flag it for the future, to avoid making the same mistakes.
For me, a lot of it stemmed from timing. I would go out in the middle of the day, in the middle of summer, and wonder why I found it too hard, and subsequently got put off. You don’t need to be an expert to recognise what went wrong there. Now that I’ve started running again, it’s been during the colder months so I can still get away with going out over lunchtime.
However, to sustain it and work towards longer goals in the future, running at lunchtime isn’t always going to be manageable. I know I need to get up earlier to achieve it longterm, and I have identified that as an issue. I know that’s what went wrong, so now I can work towards rectifying it before it gets too hot to run again during the day!
In some instances, there may be some things that are out of your control. If that is the case then look towards the things that you can control. Too hot in the day? Go out earlier. Too wet and windy? Get weather-appropriate running attire. Get out of breath too quickly? Slow your pace right down and work up to it.
Sometimes all it takes is just working out where you initially went wrong.
Don’t jump straight back in
Knowing the cause of why you struggled the first time around doesn’t mean to say it will be easy to jump back into it. Depending on your reasoning, I don’t think you should aim for it to be either.
Another reason I was put off getting started again, is because I didn’t think I could match my previous progress. Before I had reached week 7 of the Couch to 5km app, and was running for 25 minutes at a time. But after not running for 4 months, to try and do that again seemed so daunting!
The solution was simple – go back and work up to it again. I started back at week 4, alternating of 3 and 5 minute runs with walk breaks in-between. That progressed to 8 minutes, 10 minutes, 20 minutes and back up to 25 minutes again – coming back full circle to the stage I left at previously.
I know for a fact if I had tried to run 25 minutes again straight away, there is no chance I would’ve stuck to it again. So don’t see it as a sign of defeat if you have to go back on some of your progress.
Take it slowly
Another timing issue I had found was that 3 runs a week just wasn’t achievable for me. So I didn’t want to do it at all. This time around, and despite what the app encourages, I have found that 2 runs a week is much more manageable. Slow progress is still progress, after all.
I suppose this can come under the previous point, but it’s okay not to jump right in where you left off. That can cover all aspects too. Whether it’s one run a week or 3, shorter runs or long, alternate runs – I’ll reiterate that all progress is progress!
Make a change
Sometimes, the thing that can bring you out of a slump is by making a change to how you’re running. Have a look at what’s been going well, and what’s been going wrong. Before I was running the same route each time, as I was too scared to get out onto the road.
Don’t get me wrong, there were some benefits to that. Running the same route every time meant there were certain markers for me that I recognised when I passed them at certain points throughout. That gave me something to work towards and breaking the run into different markers.
On the other hand, it also got extremely repetitive – not what you want when you’re trying to get up and motivate yourself to go out. So a change was necessary.
I faced up to my fear and switched up my route, and it made all the difference. I know it’s such a cliché, but the sooner you do it, the better! My biggest worry, always, was about how other people perceived me on my runs. To an extent I still feel that way, but with numerous reminders from the people around I’m starting to realise that people really don’t care and I just need to get on with it… So make that change, switch up your route, put on a new playlist and get out there!
Celebrate the small wins
Don’t forget the most important thing, and that’s celebrate the small wins! Focusing on how far I have yet to go, I often neglect how far I’ve actually come.
From struggling to complete the first run in Couch to 5km, to being able to consistently run for 25 minutes? That’s a definite win! Anyone who knows me would know that I am far from the athletic type, let alone running. Along the way I’ve found my fitness has improved, and my motivation for it too, so to now get to this stage is absolutely a win.
Whatever those wins are for you, whether it’s going out once a week, going the extra distance, or shaving your time down by 10 seconds – celebrate the win and remember how far you’ve come.
No matter the time or distance, you’re a runner!
To summarise, as long as you’re going out and making the effort to run, you’re a runner. It’s simple. When you’re struggling to get back out there, remember that.
I’ve had my fair share of struggles on this running journey, so this blog is also me taking my own advice, and taking accountability to get up, get out, and finish Couch to 5km. Then, who knows where I’ll go from there?
Stay tuned for the final update on this journey to 5km – where I’ll be diving into how to run 5km, and that’ll be one of my resolutions achieved!
(I’ve spoken it into existence now so I have to do it…)
