As a solo parent, do you find it challenging to find time for self-care?
You’re not alone.
Once upon a time, pre-kid and over a decade ago, I started a program called Couch-to-5K (C25K). This running program took me from hating running to running races like 5 Ks, 10 Ks, half-marathons, and obstacle races like the Warrior Dash and Spartan Races, where I earned the Spartan trifecta!
Then… Life changed. I became a parent 💖 For over 5 years, I was a single foster parent. I then adopted my oldest child and had two more kids.
As most of you know, priorities change, and where your energy goes changes. Especially if you are a solo parent and parenting without assistance, you can get so busy that self-care can fall to the bottom of the To-Do list. Of course, there are ages and stages, but it can be mentally and physically exhausting when you have little kids.
There was little time for self-care, let alone early morning runs.
I kept saying I’d start when “this happens.” The problem was that there was always a reason or something else that came up that I never started, or if I started, I wouldn’t follow through.
There comes a time when you have to do it and make it happen—even if it’s not convenient or easy.
What is C25K?
The C25K program is a nine-week running program. You dedicate three days to following it, each lasting approximately 30 minutes. Each week, you build up your walk-run intervals.
Here is the breakdown of the program:
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Week 1 | 5 min warm-up, then 60s run / 90s walk × 8 | Repeat Day 1 | Repeat Day 1 |
| Week 2 | 5 min warm-up, then 90s run / 2 min walk × 6 | Repeat Day 1 | Repeat Day 1 |
| Week 3 | 5 min warm-up, then 90s run / 90s walk, 3 min run / 3 min walk × 2 | Repeat Day 1 | Repeat Day 1 |
| Week 4 | 5 min warm-up, then 3 min run / 90s walk, 5 min run / 2.5 min walk × 2 | Repeat Day 1 | Repeat Day 1 |
| Week 5 | 5 min warm-up, 5 min run / 3 min walk, 5 min run / 3 min walk, 5 min run | 5 min warm-up, 8 min run / 5 min walk / 8 min run | 5 min warm-up, 20 min run (no walking) |
| Week 6 | 5 min warm-up, 5 min run / 3 min walk, 8 min run / 3 min walk / 5 min run | 5 min warm-up, 10 min run / 3 min walk / 10 min run | 5 min warm-up, 25 min run (no walking) |
| Week 7 | 5 min warm-up, 25 min run (no walking) — Repeat 3x | ||
| Week 8 | 5 min warm-up, 28 min run (no walking) — Repeat 3x | ||
| Week 9 | 5 min warm-up, 30 min run (no walking) — Repeat 3x | ||
Why I Started “Now”
I love to plan. The downside is that I usually get stuck in planning instead of doing. I found myself saying, “I’ll start the C25K program when…” and then changing my mind. Then, I would never start.
It’s easy not to start.
It’s easy to put it off.
It’s easy to put other important items over self-care as a single parent.
Because there is so much to do when you are a solo parent.
Then, I had an appointment with a new endocrinologist for medical concerns, and something shifted. I knew I had to get started immediately, or I might be in the same position a year from now.
Why C25K Program?
Even though I ran a lot a decade ago, I never “liked” running. I said I would never run another half-marathon again. So, why would I start the C25K program again if I hate running?
Because it worked.
I remember when I did the program the first time, I couldn’t believe I could run a 5K nonstop. It felt good to accomplish that. I have to reiterate that I have NEVER been a “runner,” and I NEVER enjoyed it—until the C25K program. I think what I did wrong was scaling the running too fast and signing up for half-marathons. I did enjoy the obstacle races, though, like Spartan. They were challenging and fun.
Week 1 Recap
After my doctor’s appointment, I decided to start NOW, the next day. And I did.
- I downloaded the C25K app
- I put it on my calendar
- I laid out my workout clothes that night
The first day was difficult. I was out of breath. Those 30 minutes felt like hours. I walked faster than I ran. It was windy and super cold. I wore my mittens. After I was done, it felt good! I had more energy in the morning without coffee.
Challenges
The weather was a huge challenge, and I had to adjust my planned running days. Previously, this would have made me stop and not continue the program, but I was dedicated to completing Week 1.
When to Run?
This has always been my biggest challenge in just starting. I have always been a first thing in the morning type of workout person. If it’s in the afternoon or evening, it won’t happen. My energy levels are just not there. But first thing in the morning doesn’t work with my current lifestyle. The mornings are dedicated to getting the kids ready for school and working on my blog before the kids get up. I also can’t leave the house in the morning since I’m a solo parent.
I had to get creative on the “when to run” question. I decided to adjust my work schedule and go for a run after daycare dropoff. I then shortened my lunch to make up for that time.
It’s not the “first” thing in the morning, but trying to stick to what’s worked before wasn’t working for me, so I adjusted to my current situation.
Where to Run?
I thought I would run on the school track, but it was locked. So, I went to a local park with a walking trail. Now, I’m trying to find different areas around town that I can run in. It’s hard to run around my neighborhood because of the gravel roads and potholes. I live on country roads. When daycare dropoffs are no longer needed, I will adjust and most likely try to run on the country roads.
The Right Shoes!
Also, my running shoes were ancient and didn’t support my feet well! Shoes are super important when running, so I ended up purchasing new ones, and they made such a big difference.
Weather
The weather in the Midwest is unpredictable, especially in the Spring. My first week challenges:
- Tornado warning delayed Day 2
- Flash flood warnings and excessive rain delayed Day 3
- Excessive cold and strong winds were challenging on the days I ran
Things to Plan
- Check the weather
- Dress appropriately
- Adjust plans as needed
💬 Wrapping Up Week 1
Week 1 is officially in the books, and I’m proud I showed up—even when I didn’t feel like it. Starting something new is never easy, but this week reminded me that small steps add up. If you’re starting your own C25K journey or any other self-care journey, know that you’re not alone, and progress is progress, no matter how slow it feels.
Now I’d love to hear from you!
👉 Have you ever tried the Couch to 5K program before?
👉 What’s your biggest challenge when it comes to staying active?
👉 What motivates you to keep moving when life feels extra full?
✨ Drop your answers in the comments—I’d love to cheer you on, swap tips, or connect. Let’s keep each other accountable. 💪🏽