First post!

[C25KKate]

Hi, I'm new here. Graduated from couch25K a few months ago and looking to keep up and improve on what I've achieved. Enjoying the great feeling I get after running but not very confident - still can't quite believe I've got this far. I would really appreciate any suggestions on what to do next. Also any advice on how much fluid I should be drinking before running, I seem to drink quite a lot in the hour before I go out. Is this the right thing to do? I'm always concerned about getting the stitch. Some great posts in this community, really inspirational. Thank you.

[Cliff_H Graduate10]

Hi Kate. Congrats on graduating and welcome to the road to 10k. I started using the Fitness22 Couch to 10k app and their 5k Pacer app to build up time and distance... they were good to get me started but I find what works for me is running three times per week... one 5k fast pace, one long run 8-10k and one gentle 5-6k run purely as cardio building.

For hydration I don't worry for the 5k runs but I do drink a lot of water the day before my longer runs... I'm sure someone with more experience and knowledge will be able to give a better and more educated answer but the above work for me.

[C25KKate Graduate10 in reply to Cliff_H]

Thanks Cliff. Will have a look at the fitness22 app.

[Sweatyfaced Graduate10]

Well I am certainly not an expert and am defo still building my confidence. For the first few weeks after C25k graduation I just ran for 30 mins three times a week and then when I felt like that was really comfy I downloaded to Zenlabs C210k app and started at week 9.

But I am doing it slower than C25k because once per week I am still choosing to just run for 30 mins. (The app is currently doing intervals so I like to remind myself I can just keep running😁)

And on fluid, I am still not taking anything with me on runs; I have a normal intake of about 2 litres per day and directly before a run I normally drink half a pint of water or sugar free squash and i seem to be fine.... there is probably something "proper" I should be doing but if it ain't broke, I ain't gonna fix it!

[C25KKate Graduate10 in reply to Sweatyfaced]

Thanks will also look at Zenlabs app. Could probably do with drinking more water EVERY day not just before a run. Something else to work on!

[skysue16 Graduate10]

Congratulations on graduating from couch25k 👍. Run regularly -different distances, pace and terrain. Experiment with interval training and some hill work, gradually increasing the distance of your weekly 'long' run (10% rule to avoid injury - someone more experienced will explain this better than me 😉). Have you tried the couch25k+ podcasts - stepping stones, speed and stamina (they are great!). Most of all enjoy your running. Best of luck 😀

[C25KKate Graduate10 in reply to skysue16]

Thanks. Will take a look at podcasts and focus on enjoyment factor!

[IannodaTruffe Graduate10]

It is worth defining where you want your running to take you...... general fitness, racing, 10k, HM, full marathon or ultras or just running for fun.

As far as fluids are concerned, we are all different. The NHS recommend that you drink 1.2 litres per day. If you are exercising you need considerably more. I drink at least twice the recommendation daily. Your intake needs to be spread evenly throughout the day. I also drink a pint of very dilute apple juice immediately before a run.

If you weigh yourself naked before and after a run then you can assume that nearly all of the weight loss is fluids (unless you are running marathons). This weight of fluids needs to be replaced after your run.

For runs up to an hour you should not need to rehydrate while running. Beyond that it is wise to rehydrate, but again, we are all different, so experimentation is worthwhile.

[C25KKate Graduate10 in reply to IannodaTruffe]

Thank you, helpful advice.

[Oldfloss Administrator Graduate10]

IannodaTruffe has given you great advice .. hydration is essential all the time..not just on run days! I drink loads of water... every day!

Consolidation of runs is useful..I imagine you have been doing that and then C25K+ podcasts too, as skysue16 says...great fun That would be a great start

[SuzyKK]

I graduated in June & have been generally running C25K wk 9, 3 times a week since then... I have tried a few different things (eg Stepping Stones) but I just want to increase my stamina (increase running time & running distances) so am really happy that I've found Sammi Murphy's podcasts... I posted about them in C25K earlier today & Bluebirdrunner posted recently about them too - the first one you warm up, then run 4 lots of 10 mins with a min walk in-between each, before cool down walk... I loved it...

[C25KKate Graduate10 in reply to SuzyKK]

Thanks Suzy that sounds great. I will take a look. I am also keen to increase time and distance.