How to get back into exercise , stuck in a rut
Discussion
Brief history of me;
- aged 48, 5ft 9, about 4 stone overweight currently (16 stone)
- most of my life has been a bit overweight, managed to lose say a stone or so every few years at the gym but put it back on
- in 2016 took up parkrunning. Went from 38 minutes to sub 25 minutes by 2018
- in 2018 took up road cycling, joined a local club and really got into it, at least 3 rides of over 20 miles per week. Got my average speeds to over 17mph and was proud of myself
- mid 2018 I had lost 3 stone since 2016, felt great
- end of 2018 I injured my neck, slipped a disc which kept me out of action for a couple of months.
- early 2019 tried to go back to parkrun, struggled and got time down to around 32 mins. Missed quite a few, never really got back into it properly
- mid 2019 tried to get back into road cycling, didn't really happen
- currently no running, cycling 2-3 times a month, say 10-15 mile rides
Now working from home, weather mostly perfect, ideal time to go back to how I was. But I just don't seem to be able to crack it mentally, start Monday etc etc
I keep seeing facebook posts from back then with pics of me 3 stone lighter just having finished a Duathlon. Gutting.
I know I should just DO IT but any tips on how to get out of my current spiral?
Edit - its pretty clear that organised running and cycling works best for me but that's an issue at the moment! But in 2019 both were available but I didn't do it so that's a poor excuse.
I am driven by improvements, faster 5k time, faster average mph, faster time trials. I actually hate running but the buzz of a pb makes me endure it.
- aged 48, 5ft 9, about 4 stone overweight currently (16 stone)
- most of my life has been a bit overweight, managed to lose say a stone or so every few years at the gym but put it back on
- in 2016 took up parkrunning. Went from 38 minutes to sub 25 minutes by 2018
- in 2018 took up road cycling, joined a local club and really got into it, at least 3 rides of over 20 miles per week. Got my average speeds to over 17mph and was proud of myself
- mid 2018 I had lost 3 stone since 2016, felt great
- end of 2018 I injured my neck, slipped a disc which kept me out of action for a couple of months.
- early 2019 tried to go back to parkrun, struggled and got time down to around 32 mins. Missed quite a few, never really got back into it properly
- mid 2019 tried to get back into road cycling, didn't really happen
- currently no running, cycling 2-3 times a month, say 10-15 mile rides
Now working from home, weather mostly perfect, ideal time to go back to how I was. But I just don't seem to be able to crack it mentally, start Monday etc etc
I keep seeing facebook posts from back then with pics of me 3 stone lighter just having finished a Duathlon. Gutting.
I know I should just DO IT but any tips on how to get out of my current spiral?
Edit - its pretty clear that organised running and cycling works best for me but that's an issue at the moment! But in 2019 both were available but I didn't do it so that's a poor excuse.
I am driven by improvements, faster 5k time, faster average mph, faster time trials. I actually hate running but the buzz of a pb makes me endure it.
Edited by MOBB on Tuesday 26th May 11:33
Have you tried trail running? I find road/city running really dull but it's amazing the difference being on a trail makes. Much more variety in the terrain plus being in nature, especially in the good weather, is just great.
Many accessible trail races throughout the year from 5k to ultras, obviously when things get going again.
If you're struggling for running inspiration I'd also recommend reading Born to Run by Christopher McDougall. You'll be itching to get out there.
Many accessible trail races throughout the year from 5k to ultras, obviously when things get going again.
If you're struggling for running inspiration I'd also recommend reading Born to Run by Christopher McDougall. You'll be itching to get out there.
I really struggle with motivation to get started, luckily my wife asks me if I'm doing something and eventually guilts me into getting the bike out.
I was like that this morning, but by the time I'd done half a mile I was enjoying myself, did a 40 mile country lane loop.
I find if you can force yourself out the rest is easy, maybe give yourself a reward whether that's food drink or an activity to look forward to
I was like that this morning, but by the time I'd done half a mile I was enjoying myself, did a 40 mile country lane loop.
I find if you can force yourself out the rest is easy, maybe give yourself a reward whether that's food drink or an activity to look forward to
As above.
I wake up i n the morning full of good intentions but find so many things "that I need to do" that by the time tea time arrives I've not been out and am too tired or full to venture far.
Was actually better when I was working (now retired) as I came home and went straight out for a 4 mile run and a 20 mile bike ride at the weekend (weather permitting) . It was an advantage in that I was living at our old home while wife and child were at our new home 250 mile away.
I wake up i n the morning full of good intentions but find so many things "that I need to do" that by the time tea time arrives I've not been out and am too tired or full to venture far.
Was actually better when I was working (now retired) as I came home and went straight out for a 4 mile run and a 20 mile bike ride at the weekend (weather permitting) . It was an advantage in that I was living at our old home while wife and child were at our new home 250 mile away.
long and short of it is
firstly find clubs and people you can do activities with
make sure you like doing those activities.
the rest will fall in place.
Over the years I have had sports buddies and it helps massively when you just DON'T WANT TO DO ANYTHING.
I am trying now to get some clubs in place to go and do things with - its harder than I thought and its even harder esp as things are closed with covid.
Make a list of acitivties you like doing and go from there on finding people who also might want to do the same via forums/clubs
firstly find clubs and people you can do activities with
make sure you like doing those activities.
the rest will fall in place.
Over the years I have had sports buddies and it helps massively when you just DON'T WANT TO DO ANYTHING.
I am trying now to get some clubs in place to go and do things with - its harder than I thought and its even harder esp as things are closed with covid.
Make a list of acitivties you like doing and go from there on finding people who also might want to do the same via forums/clubs
Thanks all :-)
Just talking about it on here seems to have helped me as I went for a short run last night with the wife, slow pace but I did way better than I thought I would.
Everything aches slightly this morning which is good, starting to feel a bit more up for it now, planning a 10 mile bike ride this evening.
I think one thing that affects me negatively is as I said earlier, I am driven by improvement - which generally means every run/ride, despite my best intentions, turns into a flat out painfest, and I reckon that might ne part of the issue for me - exercise is always unpleasant. When I was fit, it was ok as I was setting PB's. Now I'm way off the pace, every run/ride hurts and I'm slow. Even if I beat yesterdays time, 2 years ago I was much quicker.
I'm going to try to slow the pace down to get some enjoyment back!
Just talking about it on here seems to have helped me as I went for a short run last night with the wife, slow pace but I did way better than I thought I would.
Everything aches slightly this morning which is good, starting to feel a bit more up for it now, planning a 10 mile bike ride this evening.
I think one thing that affects me negatively is as I said earlier, I am driven by improvement - which generally means every run/ride, despite my best intentions, turns into a flat out painfest, and I reckon that might ne part of the issue for me - exercise is always unpleasant. When I was fit, it was ok as I was setting PB's. Now I'm way off the pace, every run/ride hurts and I'm slow. Even if I beat yesterdays time, 2 years ago I was much quicker.
I'm going to try to slow the pace down to get some enjoyment back!
Theres no point trying to smash PBs every time you go out. All you will do is run yourself into the ground and end up back at square one. Take it easy at first and build up slowly.
Look at it this way, if everyone was smashing PBs all the time then every one would be a world champion at something. It doesn't work like that.
Look at it this way, if everyone was smashing PBs all the time then every one would be a world champion at something. It doesn't work like that.
Edited by TheThing on Wednesday 27th May 11:23
MOBB said:
Thanks all :-)
Just talking about it on here seems to have helped me as I went for a short run last night with the wife, slow pace but I did way better than I thought I would.
Everything aches slightly this morning which is good, starting to feel a bit more up for it now, planning a 10 mile bike ride this evening.
I think one thing that affects me negatively is as I said earlier, I am driven by improvement - which generally means every run/ride, despite my best intentions, turns into a flat out painfest, and I reckon that might ne part of the issue for me - exercise is always unpleasant. When I was fit, it was ok as I was setting PB's. Now I'm way off the pace, every run/ride hurts and I'm slow. Even if I beat yesterdays time, 2 years ago I was much quicker.
I'm going to try to slow the pace down to get some enjoyment back!
I find walking at a brisk pace is the best exercise for me, can go for a 4-5 mile walk without any muscle aches etc but still able that feel good factor from exercise, being able to meet 1 other person in public and driving to a location make this much easier. Met a mate that i haven't seen since lockdown for a walk, covered 7 miles without thinking about it by just catching up Just talking about it on here seems to have helped me as I went for a short run last night with the wife, slow pace but I did way better than I thought I would.
Everything aches slightly this morning which is good, starting to feel a bit more up for it now, planning a 10 mile bike ride this evening.
I think one thing that affects me negatively is as I said earlier, I am driven by improvement - which generally means every run/ride, despite my best intentions, turns into a flat out painfest, and I reckon that might ne part of the issue for me - exercise is always unpleasant. When I was fit, it was ok as I was setting PB's. Now I'm way off the pace, every run/ride hurts and I'm slow. Even if I beat yesterdays time, 2 years ago I was much quicker.
I'm going to try to slow the pace down to get some enjoyment back!
All my exercise before came from playing football and the gym so going for a jog around town or walking for miles in my local area is something i would never have done before but i now think its great to get out there and explore.
Jogging 3 times a week for a few miles at a gentle pace and 2 long walks (3+ miles) has seen my fitness back to its best and really helped my mind during lockdown, i do find an extended walk somewhere new and pleasant while being able to take it all in the most enjoyable
At some stage you do just have to go out and do it. I find routine helps - do your run on certain days at a certain time. Then the other stuff gets arranged around that, rather than the other way around. And I also find getting the exercise / training done first thing in the morning helps, before you get chance to talk yourself out of it.
What is your diet like?
If that’s not what it should be you’ll be constantly chasing your tail.
I am a similar age to you & in decent shape. Not a natural sporty/athletic type. All my mates Waist lines are spreading out rapidity. All have pretty bad diets.
Start tracking your calories on app (I use my MyFitnessPal)
Get up early & start training. I never feel like doing anything after work. Try a new sport maybe? I started boxing a few years ago & it’s changed my life. Ideal for overall fitness, made me more confident & has that bit of competitiveness that drives the desire for improvement.
If that’s not what it should be you’ll be constantly chasing your tail.
I am a similar age to you & in decent shape. Not a natural sporty/athletic type. All my mates Waist lines are spreading out rapidity. All have pretty bad diets.
Start tracking your calories on app (I use my MyFitnessPal)
Get up early & start training. I never feel like doing anything after work. Try a new sport maybe? I started boxing a few years ago & it’s changed my life. Ideal for overall fitness, made me more confident & has that bit of competitiveness that drives the desire for improvement.
MOBB said:
Brief history of me;
- aged 48, 5ft 9, about 4 stone overweight currently (16 stone)
- most of my life has been a bit overweight, managed to lose say a stone or so every few years at the gym but put it back on
- in 2016 took up parkrunning. Went from 38 minutes to sub 25 minutes by 2018
- in 2018 took up road cycling, joined a local club and really got into it, at least 3 rides of over 20 miles per week. Got my average speeds to over 17mph and was proud of myself
- mid 2018 I had lost 3 stone since 2016, felt great
- end of 2018 I injured my neck, slipped a disc which kept me out of action for a couple of months.
- early 2019 tried to go back to parkrun, struggled and got time down to around 32 mins. Missed quite a few, never really got back into it properly
- mid 2019 tried to get back into road cycling, didn't really happen
- currently no running, cycling 2-3 times a month, say 10-15 mile rides
Now working from home, weather mostly perfect, ideal time to go back to how I was. But I just don't seem to be able to crack it mentally, start Monday etc etc
I keep seeing facebook posts from back then with pics of me 3 stone lighter just having finished a Duathlon. Gutting.
I know I should just DO IT but any tips on how to get out of my current spiral?
Edit - its pretty clear that organised running and cycling works best for me but that's an issue at the moment! But in 2019 both were available but I didn't do it so that's a poor excuse.
I am driven by improvements, faster 5k time, faster average mph, faster time trials. I actually hate running but the buzz of a pb makes me endure it.
- aged 48, 5ft 9, about 4 stone overweight currently (16 stone)
- most of my life has been a bit overweight, managed to lose say a stone or so every few years at the gym but put it back on
- in 2016 took up parkrunning. Went from 38 minutes to sub 25 minutes by 2018
- in 2018 took up road cycling, joined a local club and really got into it, at least 3 rides of over 20 miles per week. Got my average speeds to over 17mph and was proud of myself
- mid 2018 I had lost 3 stone since 2016, felt great
- end of 2018 I injured my neck, slipped a disc which kept me out of action for a couple of months.
- early 2019 tried to go back to parkrun, struggled and got time down to around 32 mins. Missed quite a few, never really got back into it properly
- mid 2019 tried to get back into road cycling, didn't really happen
- currently no running, cycling 2-3 times a month, say 10-15 mile rides
Now working from home, weather mostly perfect, ideal time to go back to how I was. But I just don't seem to be able to crack it mentally, start Monday etc etc
I keep seeing facebook posts from back then with pics of me 3 stone lighter just having finished a Duathlon. Gutting.
I know I should just DO IT but any tips on how to get out of my current spiral?
Edit - its pretty clear that organised running and cycling works best for me but that's an issue at the moment! But in 2019 both were available but I didn't do it so that's a poor excuse.
I am driven by improvements, faster 5k time, faster average mph, faster time trials. I actually hate running but the buzz of a pb makes me endure it.
Edited by MOBB on Tuesday 26th May 11:33
Exige46 said:
At some stage you do just have to go out and do it. I find routine helps - do your run on certain days at a certain time. Then the other stuff gets arranged around that, rather than the other way around. And I also find getting the exercise / training done first thing in the morning helps, before you get chance to talk yourself out of it.
The best times for me to train are first thing in the morning, lunchtime, late afternoon, late evening. Even if it is only 15min-Often two of the above on a given day.
1. Strength or conditioning,
2. Running or biking or swimming
For whatever reason, I enjoy movement, getting outside and physical activity. It isn't a chore for me in the way that sitting around is. I feel much better for having trained.
I don't kill myself every session, though.
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