Storm through a 5km one day.. can't do it the next

[SequinedTortoise]

Looking for advice...

I have started running after building up my fitness through spin classes 2-3 times a week and other exercise. I always thought I just couldn't run but went on the treadmill a few times on holiday and just bashed out 5kms. I felt fab, like all my hard work in other exercise paid off and I proved myself wrong.

Since coming home I have been going on runs in my local area. Some days I can storm through a 5km (ok, storm is the wrong word - I am slow but I do it with no walking!) and other days I just mentally can't. I run a km then walk a bit, try and run more, give up on any uphills and generally am defeated and walk home again.

I pretty much know it is psychological but any tips to get over the block would be fab?

It is easier to run on a treadmill, as you are also benefiting from the bouncing effect from the belt.
You also get the motivation from the number on the screen, so you push yourself aiming at a certain distance or time. You are also under the eye and scrutiny of the other gym-goers, which might influence your attitude.
Download a podcast and keep your mind off the run or focus on the scenery or find a running buddy

@SequinedTortoise firstly great job on running 5k.
I wouldn't worry about having to walk it happens to all of us. Try varying what you are doing on each run, run different distances (if you need to walk then walk). If you want to get stronger then run some hills, either a hilly run or find a small loop with a hill and run it a few times. Just remember to enjoy yourself and have fun, don't put any pressure on yourself. If you need to miss a run then do.

Running is so much to do with your mind. Brains can be really annoying. I wish I had an answer.

Hills are horrible but they do help.

If you do steep ones on a run one day, then have a rest day or two, you will most likely have a great run on the flat.

Are you drinking enough water (not just before the run, make sure it's on an ongoing basis).

Lack of sleep affects my runs too.

Thanks all. Useful to hear your advice.

I guess I think it is ways to get myself into the right mindset. Somedays I go off and barely think about the running aspect, sync into a pattern and am fine. I even was so in the zone I did 6km and could've kept going the other day. Then today I did a half running half walking painful 4km!

I don't know why I can't get this every time (or at least most of the time). I wish I knew how to get my mind into that 'running setting'

I know it sounds silly, but when I run or swim long distance , i blank my mind and recite a mantra- like sentence which I repeat endlessly. My mind is empty, it is just the same words over and over. In my case or is ( in French as I am French) “ un deux trois, et on y va” which means 1,2,3 let’s go but in French it has a rhythm to it which works well with me. Find your sentence

Do couch to 5k. Other than running for 30 minutes, it also teaches you that you can run for that long. A PP is right, it’s also about training your brain.

Start at the beginning, and make sure you at least alternate days so you have rest days.

When you run on a treadmill, you are governed by the speed of the machine so its much easier to keep a consistent speed, start slow and build up. When you run outside, its much harder to judge your speed and, if you're anything like me, you start of fast then exhaust yourself early on! Plus the terrain isn't even and its unforgiving so its more tiring. Do you have any trails or a towpath nearby? I used to find the towpath brilliant (til you got to a muddy bit!!) as it was more forgiving than the road.

Some runs just go better than others. Just keep going but don't beat yourself up about it.

OP are you giving yourself rest days in between?? ie not running or doing other cardio the day before? It could be that. At your stage you would be best running probably three times a week, so you always have at least one rest day between runs. Terrain makes a big difference, as does the wind and the heat (and humidity). AS PP have said, it's MUCH easier running on a treadmill to running in the real world, outside!!

Are you well hydrated? Have you eaten well the night before? And lastly really think about your pace - make sure you start off slow enough to get your lungs going and get yourself into a nice rhythm.

All runners have bad days, please don't let it put you off

Oh and when you feel you are having a "bad day" - don't give up, just slow right down - RIGHT DOWN. So you are jogging, only just faster than walking. That will definitely help you run further. It's speed that kills in terms of running a longer distance.