Yesterday I completed the Couch to 5k program. It’s not the first time I’ve tried it, it’s not even the first time I’ve completed it…but this is the first time I took the journey and completed it ON MY OWN!
For those that have known me for a while, will know that a few years back I got the running bug. My mum had become an accomplished runner at an older age, and what she has achieved has always been a big inspiration. When I first started my motivation was “if she can do it at her age – what’s my excuse”. Bless her she isn’t even “old” but for me at the age of 24/25 it was enough to get me signed up to a Couch to 5k group class.
For a while I really enjoyed it, and would take part in a number of races with mum. It became “our thing”, and I was really making some good progress. I then took on the challenge of a half marathon and that’s where it started to go down hill (and not in the fun way runners love). Looking back on it I didn’t give myself enough time to put in the mileage, I wasn’t as consistent in the maintaining the longer distances and I had a couple of injuries as a result. Despite this we did it – and I’m still proud that I ran the distance, but along the way it had lost it’s buzz.
After moving out and changing jobs, running quickly fell out of my routine and I just didn’t have the motivation to pick it back up again. It was a love-hate relationship for a little while. I re-started the program a couple of times, with mum, with my ex, with a running group…and whilst some worked better than others, I struggled to integrate it as a part of my routine and just stick at it.
I then had my back injury and was advised that running wasn’t a good idea, so any motivation I may have had got squashed there!
Something changed
I’m pleased to say that I have come a long way since my back injury, and for the past 8 months or so I have been able to pretty much get back to normal. No pain, no discomfort and as much mobility (if not more) than I had before. Exercise had become a vital part of my routine and something that I was starting to really enjoy.
Then the world went into lock-down and I was very worried about the impact it would have on my training. Whilst I was able to continue the yoga and strength training pretty much as before, it felt like there was something missing. I was craving a challenge – something that would push me and give me those feel-good endorphins. I love the buzz that I get from cardio exercises, but I was finding it difficult to stay motivated with the online workout videos.
I started to think back to the good days of running, when I had found my rhythm and was seeing improvements in both my pace and distance. Part of me really wanted to find that again, but I was scared that any running may set my back off – potentially putting me back months of progress. Anyone who has had back pain will know how debilitating it is…not something I wanted to experience again anytime soon.
I can’t really remember what it was that changed, but at some-point there was a part of me that decided I wasn’t going to back down to the fear. I needed to give it a try.
Taking it one step at a time
To help my Alice brain process this unknown/scary thing – I decided that I wasn’t going to set any expectations on myself. I was going to take it one run at a time, and if it made my back worse, then I would stop.
So I downloaded the BBC app, chose my buddy – Sarah Millican as she seemed the right temperament – and set myself a schedule. I was ready to do this.
I remember feeling very nervous on my first run. It was the first time I had been out running on my own for a long time, and I was a little unsure as to how it was going to impact my back. The first few runs were good, didn’t feel too hard and I was able to maintain a pretty steady pace (granted you’re only running for 60 seconds).
As the weeks went on I could feel myself getting stronger, some days I had more aches than others, but I kept up with the program and ensured that I stretched and rested as instructed. Yoga is also a great supplementary exercise to running, as you can really stretch and strengthen your muscles in a gentle way.
And the changes didn’t just stop in the physical sense…I could feel myself get mentally stronger too.
There is a common phrase in the fitness world “no pain, no gain”. Whilst you should never go out of your way to hurt yourself (injuries are no fun) there is something to be said about pushing through your pain barriers and understanding what it is your body is trying to tell you.
In the past, when I have had shin splints or pain in my feet…I would have stopped, rested for a little bit and then carried on, but probably without the same enthusiasm and energy as before. I would always feel a littel deflated as I felt I wasn’t able to achieve it as I sholud have.
This time I was very conscious to change that way of thinking – instead of instantly stopping when it got harder I paid attention to what my body was saying and try to respond. Often when my feet hurt it meant I was dragging my feet, not lifting up enough. If I had a stitch, I needed to slow my breathing down.
Taking this approach meant that I was able to complete the run every time, because I was able to adapt to how I was feeling. This also worked the other way, when I felt like I had energy at the end of a run I was able to put in a couple of sprint finishes.
The key to success…discipline!
As well as learning to push through discomfort, this time I began to master a new skill – discipline. This started when I moved the runs to mornings as opposed to evenings…a total game changer!
For anyone that knows me will know I am NOT a morning person – well I wasn’t! I would take any excuse to have 5 more minutes asleep and would often struggle to get myself out of comfort of my bed in the morning.
When the lock-down heatwave arrived, it became clear very quickly that I needed to change my run routine.
If there is something I hate more than getting up early, it’s running in the heat – it’s horrible!
With working from home, I needed to makes sure that I was able to go out for a 30-40 minute run and still have time to get showered and ready to start work at 9am – so the 6.30am runs were born!
IT WAS HARD! There were so many times I hit the alarm, swearing at myself thinking why am I doing this? Despite that, I got dressed, put on my trainers, started my playlist on and off I went. Most of the time I tried not to think about it…it was non-negotiable..today is run day so off I go. Come rain or shine!
The pay off – not only did it get the run out of the way first thing (so I was much less likely to bail out and come up with excuses not to run) but it absolutely set me up for the day! I always feel so much more energised and positive throughout the day if I have been for a run in the morning…before long I didn’t need to force myself out of the door…I knew that the pay off was well worth sacrificing half an hour in bed.
The roads are also much quieter in the morning, which makes it soo much more peaceful. You don’t need to worry about constantly having to cross the road to give a 2-meter gap to oncoming dog walkers.
Got my buzz back!
Now that I’ve finished the Couch to 5k program, it’s safe to say that I have got my running buzz back…I love it! It’s become so much more than exercise but an integral part of managing my wellbeing.
Each and every run is different, and you come away with something different every time! Some days it gives me space to process thoughts, other days it is a good distraction from thoughts. I notice all the lovely flowers and rainbow pictures in the local windows. I could go on and on for ages about the positives, but needless to say I found my love for running again.
So when Alice popped up in my head to say ” well now that you’ve finished…what if you give up?” I was pretty confident in my answer that it’s a part of me now!
I’m not fast by any stretch, and the fact they say at the end you’ll be able to run 5k…there is no way I would be able to run 5k in 30 minutes right now! That can be my next goal, to start measuring distance and figure out what my 5k time actually is. But I can run continuously for 30 minutes, and that’s a great start.
