Hi all haven’t posted in ages and thought I’d start with a topic a few people might relate to in some way.
Used to run and go to the gym regularly but like with a lot of people things changed and covid made things difficult to do.
Trying to get back into running again after realising just how unfit I’ve become but I’m finding it’s not as easy now. Started to get a lot of joint pain especially in my knees even over a short distance, struggling with motivation to get up and go and finding some decent headphone that don’t fall off every 5 minutes.
I’ve looked at what I’ve done before and that gives me a short boost in confidence but it immediately goes back to it’s too much effort.
Anyone else had this, what became you’re motivation to get moving again.
Just started going back to the gym again, it’s not easy. My coaches number one statement is “Showing up is the hardest part.” There isn’t a truer statement. Start with walking/hiking. Enjoy nature. Watch some breathing videos, barely any of us do that right to be honest. Once walking a fast pace different terrains, add stairs or a harder trail. It’s all about steps. Small, small steps. Stretch and drink water. You got this. I believe in you.
For me I set small targets. I know I used to be able to run 10k without great issue, now struggle to hit 2! So week 1 I do 1km, then 1.5km and build up slowly adding to the distance each week or 2. But once I get to a distance that’s comfortable I’ll start changing the pace and trying to beat myself.
Once I start seeing a difference in ability and appearance that motivates me to carry on because I can see and feel that I’m getting fitter
I was doing loads of training before covid but then it stopped abruptly when gyms closed. I hated starting and stopping when lock downs came and went so I pretty much gave up. Hate myself for giving up because my fitness has dropped soooo much and I’ve put loads of weight on. But I started running again this week. Little steps!!
I used to do a lot of distance running and cross Country running. I spent a year training for the London marathon, my motivation for going for a run was 2 fold. Firstly I was going to raise money for Children with Leukemia by running the Marathon, if I did not train I would not have been able to run the marathon therefore not raising any money. Secondly, I would enter organised running events and at the end you’d get a medal, as I liked medals I would make extra effort to prepare for the run. Perhaps setting a goal will motivate you to out and have a run, buy a running magazine which will have a list of events, choose one and say to yourself that you want to enter. That way you have something to aim for as opposed to just going out for a run.
Regarding the joint pain, what sort of trainers do you have? When I started i’d get aches and pains, I went to a specialist running shop to buy trainers. They watched me run up and down a few times, by doing that they were able to see where most of the pressure on my feet was, they could then advice me on the trainers that would suit my running style, I had no issues after that. I even had a sports massage to loosen the Muscles in my Calves which helped immensely.
One other thing that helped, I belonged to a running club. It was nice running with other people as well as the social aspect.
I found one thing that helped me was events.
First was running events, then when covid hit I went to virtual events.
Now I do more mountain walks for charity.
One thing I need to start doing is stretching for warm up and down, and just generally as think that’s causing a lot of my aches and pains
Hi there @chris_121 always nice to chat with a fellow runner.
Getting motivated after an absence is often difficult for me too. Ive never been a competitive runner and so have always set my own targets to push me along. I guess the first thing to ask yourself is what are you trying to achieve ? is it getting up to a certain distance/or duration comfortably, or maybe its setting your best pace for a mile/half mile etc or even just a set number of session per month ? once you can set a target that is realistic and achievable carve the time out each week and importantly decide how you will reward yourself !!
There a loads of good free apps now that you can use to set you goal and record your progress. I have used runkeeper fro years but have moved on to strava more recently. Both are great, track your sessions, distance, pace calories etc and work with all the music streaming platforms. As for headphones Ive tried quite a few over, for me the best is a set of apple wireless earbuds, they stay in throughout the session and are really comfortable and are sweatproof. They are a little more than others on the market but for me have been worth the extra few quid.
Also I totally agree with @DanceswithPenguins go to a running shop and have your gait analysis done, if you ache after a session its likely that your shoes are wrong for you and you could easily cause yourself a needless injury.
Hope this helps, good luck with the training. The first few weeks back are tough, however, once your back in a routine it can be totally addictive again.
Covid has made things so much more difficult but we can use this to challenge ourselves. I’m in full agreement with @DanceswithPenguins about races. I’ve recently signed up for a half marathon in April so need to make sure I am ontop of my training.
I’m also trying to book in a 10k as I got my friend who had never run before into couch to 5k in March and we are now up to 7k it’s a great app for building you back up again so might be worth taking a look.
Gait analysis is always brilliant like @PoolBoy said, I used to get bad shin splints when I first started running and after my gait analysis turned out I was running in trainers that were too small for running in, and completely the wrong style for my feet.
Also regarding headphones… they aren’t the cheapest but they are the best headphones I have ever had for exercise, can’t recommend them enough https://aftershokz.co.uk/products/air
Good luck with the training you’ve done the hardest bit, onwards and upwards from here now.
As @AllenTries said hardest but is getting out the door, I find if I get changed get changed and ready to go that is half the battle and I can normally drag, my arse out the door at that point.
I have also found having something to hold yourself accountable to very helpful, whether that is a training partner, running club, organised or a training plan. I use training plan on my garmin watch which tells me what to do, but I understand that is quite an expensive option.
Whatever you find works for you, stick with it and you well get there, unfortunately no cheats but you don need them anyway!
My lovely wife did the couch to 5k some years ago and has not looked back since , regularly doing runs x3 week and loves it , despite a couple of trips and injury. Boosts self esteem which has other benefits
I did the couch to 5 k and was running at least 3 days a week. Due to work I have unfortunately done less running. I am trying hard to get out but found that where I was able to run the whole length of my runs I now need to stop or walk through the ks. I am determined to keep going but need to work out how to get back to a full run. My breathing seems to be the issue. Any ideas on how to work on the breathing?
I took to running about 2 years ago after becoming fed up of the continual maintenance of my road bicycle.
Initially I found it hard as it is intense exercise but if you persever you can quickly see improvements in you capabilities. There’s lots of advice on line about technique for starting running mainly based about punctuating your runs with waking and streaching.
I to initially suffered knee pain but read somewhere online a good cure for it was to run slightly leaning into you stride si that your shoulders are always just slightly infront of your knees. The result was instant for me no more knee pain.
It does seem true that the first part of a run is the hardest as your body adjusts and your breathing settles in. Persevere through this stage and soon you’ll be able to clock up more miles, this is my motivation, the feeling of achieving a new distance.
On the point about earphones, I find music really helps to maintain my pace and stamina, have a look at the bone conductive earphones.
This style don’t actually go inside or over your ears but sit just in front. This although compromises some sound quility allows you to be aware of traffic and other surrounding noises and are available in wireless and Bluetooth models.
Good luck @chris_121.
Hope this helps
Oh no, get well soon @Mistake_Not and soon you’ll be back on the trails.
I ran in the snow early Monday morning as the sun came up revealing a beautiful winter wonder land.
it’s a great app for building you back up again so might be worth taking a look.
you’ve done the hardest bit, onwards and upwards from here now.
