Have you completed Couch to 5K?
If yes, I salute you. It’s an incredible achievement! The running Couch to 5K plan is fantastic. Thousands of people have used it to start running and improve their fitness. Its app is simple to follow, and it’s inspired many to lace up their trainers. No arguments there. Yet, many people find themselves restarting or finishing the plan, stopping, and returning to square one. Why is that? If you’ve started and restarted it more than once, there might be a good reason why.
The Habit Struggle
First, this isn’t inherently bad. Restarting means you’re trying again, repeating positive patterns and working towards a healthier routine. Establishing new habits takes time and perseverance. Did you know it takes an average of 66 days to form a new habit? It’s not always straightforward—many of us get stuck in what’s called the “change cycle,” struggling to maintain momentum.
Did You Know?
43% of people give up fitness goals after 1 month
Running consistently is a challenge for people around the globe. About 43% of people give up on their fitness goals after 1 month following New Year resolutions. Evidence shows you must have a big enough reason to make your habit consistent. Put it another way, is the goal of completing a race, the real reason you are doing it, or is it bigger than that? If we have big enough reasons, we can make it stick. But people find it tricky for some of the following reasons…
Why We Struggle to Stick With Running
Evidence shows that sticking to habits, like running consistently, requires a deeper purpose. This is where some further preparation before running couch to 5k is a brilliant idea.
For some, the goal might be completing a race. But if the motivation doesn’t resonate with your “why,” consistency becomes harder.
Consider these common challenges from latest research studies:
- Fatigue: In a UK gym survey, 71% of women cited regular tiredness as a barrier (thanks to young kids, work, peri-menopause, and menopause, to name a few). Both women and men said their were too worn out (65%) to look after their health.
- Time: 36% of respondents said they were juggling too many commitments to focus on fitness or healthy physical routines.
- Self-Doubt: Confidence, energy, and fear of failure all play a part.
If any of these ring true for you, you’re not alone. But these aren’t reasons to give up!
A journey of a thousand miles begins with a simple step. – Lao Tzu
Quality vs. Quantity Goals
Running goals often focus on quantity: a marathon finish line, a faster 10K time, or a Couch to 5K completion badge. These are worthy ambitions, but they may not suit everyone. As someone who’s worked as a well-being strategist for over 15 years, I’m drawn to goals based on the quality of experience. These tend to have longer-lasting benefits than purely milestone-driven ones.
Take Olympians as an example. Athletes like Michael Phelps and Adam Peaty have spoken openly about post-event mental health challenges. Reaching a finish line can sometimes feel more like a loss than a win once the moment passes. Olympian Nile Wilson even delivered an inspiring, and very frank, TED Talk about this “come-down” effect. While most of us might not be aiming for gold medals, this cycle applies to everyday runners, too. If you’ve ever wondered, “What now?” after achieving a race goal, it may be time to rethink your approach.
Run Your Mind Before Your Feet
Before lacing up your trainers, check in with your mindset. Is your mental preparation aligned with your running ambitions? As much as we love the “Don’t think, just do” mantra (looking at you, Tom Cruise), it’s not always realistic.
Your mind is where the journey starts. In my experience, consistency isn’t about chasing the perfect training plan or investing in the latest shoes. (Confession: I am a running shoe addict, but even the fanciest pair won’t make the habit stick.)
It’s about building belief and mental resilience. As Elsa’s mother wisely sings in Frozen 2, “You are the one you’ve been waiting for all of your life.”
Ready to Start?
Whether you’re gearing up for Couch to 5K for the first (or fifth) time, consider approaching it differently this time. Begin with your mind. Prepare mentally as you train physically, and by the end, both your mind and feet will be ready to embrace running as a lasting habit.
Need a boost? Whether you’re after new running gear, inspirational books, or apps to guide your journey, join the weekly email list and get some help along the way.
