Exercise 

I am now entering my 5th month running 3 times a week for 30 minutes after completing the 9 week couch to 5k program. I feel this has now become a habit in my life. When i started couch to 5K i found i difficult with motivation in general so this was a challenge for me. Running for 60 seconds let alone 30 minutes (5K) seemed like an impossible thing to do. I noticed that when i stopped putting pressure on myself and tried to enjoy it then i actually started to enjoy it. I found that putting on my favourite music helped motivate and inspire me and really helped with focus. I remember that after my first week we went on a family holiday to butlins and i ran along the seafront which i really enjoyed.  noticed that the more i did it i could create a playlist of my favourite bands and music and just focus on listening to them while i followed my virtual assistant on Couch to 5 K really helped with the nerves and build my stamina. The more i did it i found it easier and as my stamina built so did my confidence. I was now able to run for 60 seconds with greater ease increasing this to 90 seconds, 3 minutes, 5 minutes. I Started to enjoy going out for my runs 3 times a week in the mornings. I noticed after around week 3 after i had completed a positive batch of 5 minute runs i started to find it more challenging and was tempted to give up. Especially when i say i had to run for 10 minutes straight! 

I persisted and found out it wasn’t actually that bad at all and i was able to push through the 3 week barrier into week 4, 5,6 and all of a sudden i was completing my first 20 minute run. I did this with ease, focus and enjoyed it and found out that running and exercise was starting to become a habit for me. I started to get emotional as i usually struggle to stay motivated especially when it comes to good habits and staying in control so i was very happy.

My running routine 

1. Eat breakfast (porridge oats) 

2. Drink glass of water 

3. Stretch my legs 

4. Put in earbuds and load up couch to 5 k 

5. Start my running playlist while i walk for 5 minutes to warm up 

6. Before i run i loosen up my arms and shoulders 

7. Run for 30 minutes straight using the same route listening to the same music (this creates habit and routine and i can track how long i have left in my run making the run more enjoyable and also go quicker) 

8. Wind down and walk back home for 5 minutes 

9. Get home, slowly drink a few sips of water 

Shower and start day 

Something else i have started to incorporate into my week are 5 exercises which started out being 2 days a week. The exercises are as follows which i would do either first thing after waking up or last thing before i go to sleep –

1. 30 squats
2. 40 second plank
3. 10 push ups
4. 10 sit ups
5. 20 hip twists

I have found that doing just these 5 exercises 2 days a week has built up my stamina to allow me to go from 2 days a week to now 4 days (i do not do these on my run days) It is something i am feeling quite proud of and can hopefully turn into being a new routine to help strengthen my core 🙂