To ask how to start running when feeling low?

[Impatient1987]

How do I start running? Im having a really difficult time at the moment and trying to find ways to pull myself away from low mood but feel so unmotivated? Please inspire me with your success stories x

Have you ever been a runner?
I am absolutely not a runner but on instagram found Run That. Coached runs to music. There’s a subscription but they do a few free ones and they’ve really helped me. I love the music and they really keep me going when I’m not in the mood to start with. There are theee levels from beginner to advanced. Absolutely not an ad, maybe worth a try.

Regerdless putting on my favourite music always helps me run. And don’t beat yourself up if you don’t go far. Alternating running and walking is just as great for your mental health. Hope it helps!

Have you ever run before? Couch to 5k is really good for building up to running. I did couch to 5k with a running club and the aim was to then to a park run 5k which I did. Once I could.do 5k I started a 10K training pla and then a half marathon plan. My knees aren't keen on too much distance though.

I'm here for you - but only if I can join you!

I did C25K 3 years ago at 16 stone, just slowly slowly, I never did more than two runs a week (the recommended is 3) and never had any adverse effects from taking it slower. Alongside some really small diet measures (genuinely, nothing crazy, just mainly... stop eating pudding with every meal) I lost 4 stone!

I confess after changing job and schedule, and me blaming such a hot summer, I've given it up and want to get going again before the weather gets awful. I've put on a stone, fine, I'm not beating myself up, but I'd like to stop it in its tracks. Do you want to join me in starting again?

I remember things that helped: pick a playlist of old tunes I loved from years ago. use a (free) C25K app, I often repeated the weeks to get extra confidence, if I gave up for a couple of weeks I went back a week and it was amazing how easy it was... Also if you're super unconfident, I loved running (I called it waddling) in the dark when nobody could really see you.

Want to start tomorrow? I will go out if you will!

Couch 2 5k and go to parkrun on Saturday mornings

I also did couch to 5km. Join the facebook group and you’ll get loads of support and encouragement. Start slow, if it’s hard, slow down and you’ll see progress. Well done OP for looking into doing this, it could change so many things for the better.

I started C25km last March. I kept it up and did a 10km race this year. I’m running now for my physical and mental health and it’s so good for both. I hope you feel better soon.

Does low mean depressed for you? I went through a really, really depressed period and couldn't get motivated enough to walk. I entered a clinic where, among other things, exercise was a strict part of the plan (not in the UK). They made us stretch outside first thing in the morning and then walk at midday. After a month, my energy levels rose and I started a little jog a few minutes a day before walking the rest and just went on from there.

OP, good on you for asking for help. It is difficult to imagine doing exercise when energy is so low, isn't it, but it really is an important step in recovering.

All the best

Park run is a good way to start it’s free every Saturday.. I started running that then found it helped my mental health I am not fast but I do regular 5K runs with walks during parts sometimes and it helps so much.. having music you love also is a must.

This might sound harsh, but I don’t mean it to. Motivation rarely shows up, you need to make a decision that you want to do it and go. Go slowly and give yourself grace. If I feel really rough I can go home after 10 minutes, that way I’ve done at least 20 minutes. Usually feel better after I get going though.

It took 6 weeks before I felt good for some of it, it takes a while but makes me feel very accomplished. If I can do that hard thing there is no stopping me.

Races are fun and a good target. See if you can find a local 5k santa run in December. You want one that encourages dress up, children, and dogs, that way everyone is just out for fun and no-one worries about time.

Honestly just start doing it. You can procrastinate about the right shoes, the right playlist, the right weather and on and on but just take that first step. Even if the first step is you run for 2 minutes on your evening stroll.

My biggest tip would be to start slow, slower than you think you need to start. Get the distance in then worry about speed. When I first started running my 5km wine was 42 minutes, now my 10km time is 44 minutes.

But just go out and do it. You are doing it for you and nobody but you can make you do it.

Do counch to 5k
Or if you want something less onerous than aim 10,000 steps a day

Make a killer playlist

Thanks @fiorentina no, definitely not a runner, will take a look!

Ok, let's do it!! Going to find a couch to 5k app now and commit, would anyone else like to join?

Yes, I think im depressed, many many issues from work to poorly family, thank goodness for my children because id happily stay at home in bed all day. Im proud I recognise it but really need a kick to do SOMETHING to pull myself back

I like the Nike Run Club app, it gives you a lot more advice & support with technique than the NHS C25K. You can just start with the slow/short sessions and then work up to the 5k program & beyond.

Another vote for couch to 5k! I also track all my runs on the Nike+ running app which means I can see myself improving over time. I just have it on in the background at the same time as the couch to 5k and it tracks everything, although it also has guided runs if you want it to do that.

One thing that makes a big difference to me is making getting out of the door as easy as possible, which usually means laying out my running clothes, trainers and water bottle the night before, then getting dressed directly into those clothes in the morning. I find that if I have to get changed out of comfy clothes or search around to find things then the run doesn't happen.

I do think running is really good for mental and physical health and I hope you feel better again soon - and fall in love with running!

Jog/walk and take as many breaks as you want. Walk as much of it as you want. ‘Bundle’ with things you enjoy, eg music, podcast, audiobook.

Start small or you’ll be disheartened if you fail at an unrealistic goal.

Aim to go out for a walk X amount of times a week, how ever many you think you can realistically fit in around your life, work, children etc.

After a few weeks of being able to keep up with this routine, make half of your walk a light jog. Break it up by jogging a bit then walking a bit and repeat.

Then when you’ve done that for a few weeks you can turn the whole thing into a jog for a few weeks.

After this maybe fasten the pace or make your route longer.

It may sounds silly by start doing small things to make sure you’re nourishing your body. Make sure you’re drinking enough water, make sure you’re showering enough, use hand cream/lip balm every day. All of these small tasks is reminding yourself that you deserve to be happy and feel good.

I encourage you to get out there even if you don't have any/much of the right gear. When I first started going my self-esteem was on the floor and I used to skulk out in sunglasses and leggings and a long old vest top and struggle round the park. It wasn't easy but you just keep at it and it became something I looked forward to and now I hold my head up high. You can do it!

Just do it. Seriously, just put one foot in front of the other and keep on doing so. Whatever your mood - just go through the motions, even if you have to mutter to yourself about whatever fucking bullshit you’re doing to yourself and you don’t know why and you hate it. Just keep tying the laces, opening the door, walking, walking faster, then jogging, then running. When it hurts, keep going for another 30 seconds and slow down. Then tell yourself you survived that 30 seconds, you can survive another. Speed up, do another 30 seconds, slow down. Do it again. Keep doing it. Before you know it, 30 seconds will become 40 which will become 50 which will become 60. Then 30 minutes will be over and you can go home. Then do it again, and again, and again. As I tell my DC: if you keep practising something you can’t help but get better at it. So, just do it.

Thank you for this 🥹

Is there anywhere nearby you can go for a change of scenery that doesn't involve brain power? An art gallery you can just sit in and not really pay much attention to - maybe say today I'll have a good look at one painting, next week two. Or sit in a park and just watch a squirrel. Anything to refocus and stimulate you in a slow and calm way.

I also rate c2 5k as it got me runing but I did one session a week with a local running club who were running a beginners course. Do you have any of those nearby? I listen to music, podcasts, audio books as I go and I make sure I watch the sky, notice the leaves changing, the small child proud of their big stick. Things to keep my mind occupied while my body relaxes and you can start as soon as you leave the house and at any time. Then a really hot shower / bath.

I did hear of someone who ran measurements of lamp post to lamp post - run to one, walk to the next, run to one after that and so on....then she ran two walked one, then ran three walked one...you get the idea.

Best of luck.

I'm going to head out this morning - I'm not quite feeling up for running (period ughhhh) but I will do a 3k walk. I can do this without any effort but it's the principle of it being deliberate that I'm hoping to achieve - are you getting out @Impatient1987?

I forgot the other thing I found hard to know when starting out was eating / drinking before / after, and avoiding stitch sometimes. Some people go before breakfast but I never feel like I had any energy first thing, so at a weekend I'd typically go out around 10-11am, an hour or two after breakfast. I'd have half a glass of water maybe 20 mins before running so it's not super fresh, and nothing on the run. I think this helped being nice and hydrated (tbh I think you feel thirsty because of the heavy breathing more than needing water) and I think I only got a stitch maybe once or twice in a year?

Excepting when I first started and was too embarrassed to be seen so went at night, I generally found it really hard to get going after work - I'm just so tired - so weekends were always my best time. I work from home a couple of days a week so I used my lunchtimes instead of the evenings. It felt 'naughty' but why not??

Good luck :) :)

I used the Nike Run App - where you can listen to coached runs with music. There’s also the ability to play your own Spotify playlists while still having the coaching

Couch to 5k helped when I was struggling because it told me what to do. I didn't beat myself up for walking because the app told me to walk.

Good luck!