In case you are not aware, C25k (as it is known by us cool guys), is a 9 week structured programme designed to take people from zero running to being able to run for 30 minutes, which for some might not quite be 5k but will get you a lot closer to 5k than 0k.
It is now the beginning of September 2022, and 2 days ago, just over a year after starting C25k, I ran 10 miles. Next month I'm doing the 10 mile Great South Run in Portsmouth and in November I'm doing the Gosport Half Marathon. I have done GSR before, about 10 years ago, but a half marathon will be the furthest distance I have ever run. Not bad for an overweight 52 year old. I’m a runner now.
So, the C25K programme works then? If only it was that simple. Running involves so much more than just downloading an app and following the instructions. Us humans may well be equipped with an anatomy which, in theory at least, allows us to propel ourselves over relatively long distances at a relatively fast pace, but we are also equipped with a brain that will constantly question the necessity of running in the absence of an immediate threat which triggers our flight response. There was no evolutionary advantage to being able to run 10k at a steady pace. We may have needed quick bursts of speed for escaping danger or chasing prey but not a 30 minute plod. And if your brain is not successful in its direct approach to avoid a run (inner voice: "why bother?") it will use more subtle psychological tricks, like attempt to convince you you're injured or too hungover, the weather is too hot/cold/wet, you've run enough this week, you're having a heart attack. These thoughts will continue during the run no matter how advanced you are in your training, although more experience will give you the confidence to call out your brain’s bullshit.
There are some things I've learned which can help make your brains attempts at sabotage less convincing. It's not an exhaustive list and may not apply to everyone but hopefully someone might find them useful, especially those just starting out.
Be realistic
Don't expect too much too quickly. If you've done C25K you'll know progress takes time but it does happen. The more experienced you get the more you'll know your own limits and how far and fast you can push yourself. Don’t compare yourself to friends who do ultra marathons if you’re aiming for 5k, you’ll give up. It’s just you versus YOUR goals, as long as you’re making progress (and that’s subjective).
You will probably get little injuries every now and then, accept that as part of the process, listen to your body, rest and recover, go again. Once you’ve been running for a while you’ll find you can get back to pre-injury distance/speed relatively quickly.
Be safe and healthy
Know the limits of your fitness and ability, choose a distance and route accordingly. Consider other hazards on your route while planning it. If possible run with other people (see below). Be alert to hazards while you're out. Don't overdo it, allow yourself rest days. Consider what and when you're eating, leftover curry on a Saturday morning before Parkrun might not be a good idea! Stay hydrated. Watch the weather, sometimes your brain is right about it being too hot/cold/wet.
Solo or non-solo?
There are pros and cons to running with other people, running with anyone else might be a good safety precaution (unfortunately, mainly for women) but also depends on what stage you’re at, what stage they’re at, whether either of you is prepared to compromise, if you’re happy to treat the occasional run as a social occasion or you always have to cane it for 30k. Mixing solo and non-solo runs is good for me but do what suits you.
Kit 1
Get the best kit you can afford, especially shoes. It's not a fashion parade, always take comfort over style. Most people will probably suffer from chaffing somewhere on their body, wear stuff that fits now, not something too small you're hoping to slim into. Something hi-viz and/or reflective for the darker runs is also a good idea. A decent smart watch will allow you to easily keep tabs on times and distance without having to get your phone out of your pocket (or take it at all in a lot of cases) but they are expensive and your phone can record your activity just as well.
Kit 2
Dress for the weather and be careful of over dressing during the colder months. You will obviously warm up during the run and even with a couple of thin layers on you'll be warm enough after a while. Over-heating will sap your energy very quickly.
Routes
Plan your routes so you know how far you're going. Keep the routes interesting, incorporate regular turns to change the scenery and give a sense of progress. Use the run as an excuse to explore your local area, go places you haven't been for a while. Change the route regularly to keep from mistaking boredom with the route for boredom with running.
Goals
Set yourself a goal ie sign up for an organised run, and then, and here’s the clever bit, announce publicly your intention to run it. It’s amazing how motivating the avoidance of a humiliating failure and potentially being labelled a flaky gobshite can be. Do it for charity for extra points.
Never say never; at first the thought of running at all will be daunting, then 5k will seem daunting, then 10k will seem daunting. I never thought I’d sign up for a half marathon but here we are. Even now I can’t see myself ever signing up for a full marathon but who knows?
Equally, you may set a relatively modest goal like doing 5k a few times a week. If that’s all you want to do that’s also fine. Again it’s you versus your goals.
and finally...
Get your kit on and get out of the door. Despite what I previously said, you might not feel physically or mentally up for a long run. But see how it goes. Any run is better than no run. I’ve always felt mentally better after running any distance. The more you run, the fitter you'll get and the more you'll enjoy it. I promise.
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