Nervous about running 5k distance

Couch to 5k. it will build up your confidence

It sounds like its mind over matter for you. You'll get it - just push past the "I can't", because clearly, you can. Good luck! :flowerforyou:

At every 5K that I've done there are runners, joggers, walkers and everything in-between. Just get out there and keep running your build up miles! My guess is that if you even run half and walk half you'll finish somewhere in the middle.

I don't like running much either, but I do enjoy "running" a 5K, especially with my kids. Like you, I run some, and I walk some. Years ago, I trained for and ran a few marathons using the Galloway method. It's really interval training, and you can set the intervals to what you like. But for your first 5K, just enjoy it, even if you walk the whole thing!

You are right, it is all mental. My mind still tries to tell me to "only run 2 miles" even though I know I can run more. You just have to find the other side of your mind that wants to challenge you. There is always self-doubt, you just have to overcome it. I used to only be able to run for 30 seconds at a time but I still did it. Now -- I'm up to 10 miles. If I can do it, anyone can do it! Good luck on your 5K! :bigsmile:

i don't know if this would work for you because it really just depends on personality..... i'm very much a "i've decided to do [x] so i'm doing it." sort of person. I don't really attach feelings to my decisions...like "i'd be so happy if i could just do [x]" or "if i don't manage to do [x] i'll feel like such a failure". I simply decide to do something and do it. So....when I started running I began by walking a bit, running a bit, walking a bit....etc and just gradually made the running bits longer than walking. Eventually though I picked a 6 k route and started off running...went as far as I could before I felt like I was going to die (luckily i've never had an issue with being out of breath from running, but i did have shin splints). The next day I decided I had to go at LEAST as far as I did the day before. I could go further if I wanted, but I could never do less because I had already proven it was do-able. So I just did it. Gradually I went further and further, never less than the day before, until I reached a full 6k of running without stopping. After that I had no excuse to do less because obviously I knew it was totally do-able.

All that rambling to say - you could just start with a bit and increase it however much you want each day (push yourself within reason) and just aim to hit at least that same distance the next time you run.

Sounds like you're on the right track - it's all mental! Figure out a way to distract yourself.

Explore on Google Earth and find a trail or park that excites you (be familiar with the area, and let someone know where you're running!). "Get lost" - just start running! Make it an adventure. Or, if you're a creative type, use free apps to help you "draw" something fun while you run. Maybe try setting time goals instead of distance goals. What sounds more intimidating to you - running for 3.1 miles, or running for 45 minutes?

It took me a long time to break away from "small" distances - for me, mixing it up and choosing a park where I had lots of paths to choose from helped me enjoy the run, stop thinking about the distance, and just get lost in it

I love this question as a runner and coach. The first thing to do is find a training partner. Ideally is is probably the most helpful. Every town has a local running club chapter these members are a wealth of knowledge and a true runner is supportive of your and your journey. If that is not possible or you fell nervous about going that route, try a training program. i reccommend the Jeff Galloway programs, he is the father of the run/walk method. The nerves really go away a little more with each run. And on race day trust me you will be a whole lot more composed if you have trained well to begin with. I find the nerves set in when you know the training was not what it should have been. I never ever get nervous at the start of any races anymore, is it because I am just that awesome no its because some where along the way it became less about what everyone else thought around me or what they were doing and more about doing the very best I could do. I find that you need to just jump in and tackle it, because the mental fears are almost always worse than the reality and the only way to know that is to just get out there and get it done. I hope that helps. Good luck and just enjoy the run and get ready to be hooked. I ran one race and I have never looked back. I love the whole race day experience its amazing. I dont think I would have any clothes in my closet if I did not have race shirts.

Are you continuing to stick to a C25k plan and running 3x per week? If not, find one that you like and figure out where you should start in the schedule. Don't jump ahead too far or you'll wear yourself out or worse - get hurt. Start wherever you think you'd feel like you can handle it. Then just go with the routine. You have time to finish it before your race.
Then focus on your accomplishment after each run. You'll make improvements every week.

Another tip is to slow down your running. You'll wear yourself out if you are going too fast. Slow down and work on increasing your time running - not your speed. Speed will increase over time.

You can also find breathing tips for running online. Controlling your breathing as you run will help you run longer and help you with the jitters.

I know how you feel. I'm working on C25k. The first time I ran I was genuinely surprised that I didn't spontaneously develop asthma and have to call 911, fall, totally fail, or die. I just did what I was supposed to do and I was really proud of myself. I did what I didn't think I was capable of and so can you. :flowerforyou:

1. Race day adrenaline REALLY makes a difference in mental attitude: you'll probably find it much easier to run further than your normal just because of all the energy around you.
2. If you can't run it all, what will happen to you? Um, nothing. Run what you can, walk what you can't, and make that your benchmark to surpass in the next race-remember that you are racing ONLY against you.

At least for me, running is as much a mental workout as it is a physical one. I regularly run 4+ miles at a time. I still get nervous when I go to 5ks. I know I can do it, but my mind tells me I can't. Its really all about attitude. The other day I left the house with a negative mindset and could only run 1 mile. Yesterday, I went running with my husband and we ran 2.5 miles and I wasn't even trying. The difference was that I believed I could do it.

I regularly "hit a wall" when I'm running (usually around the 2 mile mark right now) and I have to say "I can do this" out loud in order for me to keep going. And I can (like I said, long runs are over 4 miles right now).

Basically, what I'm saying is that its normal for running to be a mental challenge. Believe in yourself and tell yourself that you can keep going even when your mind says that you can't. (Obviously there is the "don't hurt yourself" caveat here)

I am going to second the couch to 5k suggestion. If you feel it was too slow, start on a later week. The end of the program makes bigger jumps week to week than the beginning.

Also, there's no shame in run-walking your first 5k. Your goal should be to finish it. Races are a completely different experience than running by yourself. My first race, I started off way too fast and had a hard time pacing myself while running with a crowd. Your goal should be to finish, whether that means running as slow as molasses or run-walking it.


Edited to add: Another great place to get running training plans is the Hal Higdon website.

I've been running for 3 weeks now (4 times a week) and i started of with running 25min/mi and am currently running 15min/mi. A 10 minute diference in 3 weeks. You have plenty of time to improve on your running. Good Luck!

Surprise yourself. Just go do it.

Oh, you have SOOOOO got this. You can do it. You are all over it!

I would recommend that you force yourself to run the whole distance before the actual race day, because you will already have nerves from being in an official race... you don't need extra stress that day! And then you know you will be able to do it.

I might suggest planning out an outside 5K route on a site like mapmyrun.com. An out-and-back route might be best, because you already know you can make it halfway there (ONLY 1.5 mi!!), and at that point you can tell yourself, I'm halfway done! All I have to do is go back to the beginning and I'm done! And then go back to the beginning. I like to whisper to myself in my head, "I'm more than halfway, I'm more than halfway, I'm more than halfway..." and so on, whatever helps you keep going.

GOOD LUCK, you already have everything you need to do it! Just GO DO IT!!!! :-D

If you can already run a considerable distance then I recommend using the C25K app and just starting in the middle or as far along as you can already do the workouts. The later workouts aren't nearly as slow as the begining weeks. Plus, it will give you the structure to build up your endurance consistently enough that you'll soon find yourself running 5k every time you put your running shoes on.

Also, it helps with the mental hurdles because if it's a tough workout you can't just quit when you're tired. You have to keep running until the app tells you to stop.