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Really nothing else to it imo
If you really hate it, why do it? Find something you like. If you want to give it a another go for whatever reason, there's no problem with doing run/walk intervals. You don't HAVE to progress to only running. Good luck to you!
It's a mental block, a challenge for myself. I am happy with my workouts but I can't run a 5k because mentally I hate it. I just want to be able to do it.
I started running because I hated it too 😂
5k is a great target, but do start light (run/walk) because it’s very easy to get hurt early on, even if you’re in shape. You might even come to like running, there’s comfort in the repetitive motion after a while.
Some things that get me through a run when I don’t want to start:
-get a buddy! Chatting can make it fly by, plus accountability.
-find a podcast that you love and only let yourself listen to it if you run.
-map a loop for the distance you want to do, then no turning back. This is slightly better commitment than just having a time or distance to hit.
-become an introvert and settle into your thoughts for distraction 😅
-zone out (but do watch traffic); Count by 3’s as high as you can, then repeat.
-try a workout like fartlek where you do speed intervals with time or like every three light posts
Low HR training and don’t add more than 10% total mileage per week. Low HR means really low for your easy runs, but it helps building endurance and you recover more quickly. I used to hate it, but now I like being outside alone when running.
A 5k is only a teensy bit over 3mi. Maybe try a walk/jog routine to get comfortable with that movement and the distance. I can walk a 5k in like 45min (I’m a female with short legs) and can easily do this distance daily. I think you should just start with a hybrid (walk/jog/run sequence) until you get in the groove of it. Fine a route you like, good music or podcast, or the sound of nature and overcome your first 3.1mi distance. Get familiar and get running! Doesn’t need to be a sprint.
I would love to get back into running. But I have severely flat feet. And I already have the best stability shoes out there… so I think I’m screwed and have to find a different obsession.. like biking, or swimming
Running is fantastic. Find a great trail outside with lots of trees or along a beach or other scenic route. Put some great music on and head out first thing in the morning when the air is cool and things are quiet. Run at a slower pace and walk when you need to. Get lost in your thoughts and enjoy the scenery around you and the music. Also grab a great shoe, see if you can get it fitted.
A lot of people hate running because they ramp up too quickly. Couch to 5k looks long but I’d bet would likely significantly challenge you every week, within 3 weeks of starting. If you really want to start running I’d commit to that first - isn’t it 12 weeks? - then reassess at the end and see if you like running more. Signing up for a race at the end of the program can be really motivating too. Can a friend run the race with you?
Find a trail that you’ll enjoy, or a treadmill if you prefer it, a good playlist that will keep you motivated. And run as much as you can endure.
Then walk the rest of 5k, do that for a week. Next week build up endurance to add another 1/2k or 1 and keep building till you can run a full 5k.
Once you’ve achieved that(or have already) start speeding up to decrease time. Try for 10 sec faster each day. Dont run more than 3-5 times a week not to burn yourself out
I love the Nike Running App! The guided audio runs are great and they have every time / distance length, even training plans. Keeps me motivated. Coach Bennett is the best 🏃🏼♀️
A few years ago when I wanted to get back to running, I signed myself up to a half marathon a few months down the road. Knowing I had committed myself to something, I had no choice but to practice. Now mind you, hindsight I would not have chosen a half marathon, up to that point I had only ever ran a 10k max in my life, and I was sore for a week which could easily have been injury. But I'm the type that needs a goal and a drop dead date so it worked for me. If your goal is a 5k then sign yourself up for a charity fun run of some sort to keep yourself honest.
Start with a mile or so a day for a few weeks to build up your stamina a bit then try the 5k. It’s not as hard as it seems
Sorry not every day * meant like 3x/week
try the nike running app! They give you a variety of types of runs to do each week and coach Bennet is the best. This app got me from only being able to do 3 miles to 13 within a few months
Just do it.