Just a little advice...

[AllyS]

Hi Folks, I’m new to this group having only graduated last week from C25K. I’ve not actually reached 5k yet but I’ve completed the programme (just last week) and I’m running for 30mins 😊 However I had a bit of a blip on my run this afternoon and I had to stop at 27mins as I literally had no fuel left in the tank for another 3 mins. I’ve never not completed a run and to say I’m disappointed is an understatement ☹️. Anyway I’m going to dry and not be disheartened too much but I just wondered how long it can take to settle comfortably into the 30min runs and consolidate them? Any advice appreciated thanks guys 😬

[Oldfloss Administrator Graduate10]

We usually feel that a couple of weeks at least..... different routes and distance... throwing in 30 minute runs too

Try some runs, just for pure joy too..( that is what I called mine) , just because you can... and then make it a tad more structured.

You are a new Graduate... so relax and enjoy the feeling... run a short run.. a 30 minute and a ' see where I get to' run I love that

No hurry... and then maybe take a look at the C25K+ podcasts...they are fun..but challenging

The more runs you do, the stronger you get.. relax and let it evolve You are doing just fine

[AllyS Graduate10 in reply to Oldfloss]

Thank you Oldfloss. I’m probably putting myself under pressure unnecessarily! I’m going to take your advice by relaxing and letting it evolve 🤞🏻😊

[telford_mike Graduate10]

Hi there,

It shouldn’t take long at all as long as you follow the same rules that got you through C25K:

Go slowly - it's about time, not distance.

Hydrate really well all the time - the water you drink on your rest day really counts on your run.

There's no rush to reach 5k, and as you say it just sounds like a bad run, and we all have those. Don't over analyse it, just have a rest day and give it another go. You still did 27 minutes, and you'll be stronger for that. Good luck!

[AllyS Graduate10 in reply to telford_mike]

Cheers Mike. I’m probably expecting too much too soon. To be honest I probably didn’t hydrate as much as I should have yesterday. Thanks for your words of encouragement 👍🏻😊

[Dexy5 Graduate10]

Hi Ally , I repeated W9R3 on the app a few times to continue the habit and then I let Jo Whiley go and just used my music and Strava. Did you still do the 5 minute brisk walk and keep to the same pace? It’s easy to get carried away post grad.

Just remember slowly slowly and I’m sure your next run will be great.

[AllyS Graduate10 in reply to Dexy5]

Thanks Dexy. I only did a 3 min brisk walk and I did struggle initially to get into a comfortable pace and also to get my breathing under control. I may have been doomed from the beginning! I did still have Jo on in the background but for the first time she didn’t quite get me through 🙈. Thanks for your advice and I’m going to check out Strava too 👍🏻

[Hidden]

Oldfloss is right about a couple of weeks to consolidate the 30 minutes .. more if you like .. No real hard set rules

27 minutes is still 27 more than 9 weeks ago 😀😀 it's all progress .

We all have off days too . They just make us stronger...

The important thing is to enjoy it 😀

[AllyS Graduate10 in reply to Hidden]

Thanks for your words of encouragement Slow_Rob 😊👍🏻

[Sadie-runs Graduate10 in reply to Hidden]

I “consolidated” for 6 months before starting 10k training 😂😂😂 - the only thing holding me back was fear! I do recommend a good few weeks of simply running for 30 minutes; give yourself time to slowly gain confidence and get fitter. (But you don’t need to leave it 6 months like I did!) There’s no hurry though. Just enjoy the fact you can run for a while. 😁👏

[AllyS Graduate10 in reply to Sadie-runs]

Thank you Sadie. That’s a pretty lengthy consolidation period 😲 but then I may be the same myself 🙈. I’m still not at the point of “enjoying” the whole of the 30 mins of running but I’m hoping that that feeling of enjoyment will come (eventually!) I’m running on a treadmill at the moment too in a gym and I’m surrounded by gazelle like sprinters who’s running looks completely effortless and then there’s little old sweaty, red faced me pounding away in amongst them all 😩. I’m hoping that it will become easier over time. Thanks again for your encouraging words and happy running 🏃🏼‍♀️😊

[Hidden in reply to AllyS]

Run outside. It's free and never boring. Go off and explore, feel at one with the scenery and the weather. Doesn't matter if it's the countryside or a city street, there is always something to see. Treadmill running is boring, so it's no wonder you're not feeling the joy yet x

[AllyS Graduate10 in reply to Hidden]

Thank you FlickM3. My aim is to get outdoors eventually once my 30min runs become more comfortable 😬X

[Hidden in reply to AllyS]

Go now. What’s stopping you? I only use a treadmill in severe winter ice and snow. Honestly, outside is easier and more fun. I’d been running months before using a treadmill, except for gait analysis. Listen to me bossing you around, and it’s entirely up to you but I think you will be surprised how much nicer it is 😊

[AnnieW55]

And now you are a graduate you can do shorter than 30 min runs with no guilt if you are short of time and you can take a walk break if necessary. It really is down to you and how you want to proceed. There will always be the odd bad run but just put it down as an experience and behind you - just the same as c25k.

[AllyS Graduate10 in reply to AnnieW55]

Thank you Annie 😊👍🏻

[Empem Graduate10]

Everyone's so helpful aren't they? Such brilliant advice.You've got this far, let the 'bad' ones go if indeed they are .You are up and running which is brilliant.

I did start to pay more attention to warm ups ( and warm downs) when I inched up the distances and I'm still trying to run slower for longer rather than worry.I went too fast too soon after graduating.The full 5k is in your sights! Slow down and feel stronger for it.Good Luck!

[AllyS Graduate10 in reply to Empem]

Thank you Empem. This forum is just fantastic for very useful and encouraging advice - people are really kind. I’ve come so far and I really want to keep it going and continue to improve and reach the full 5k and beyond (hopefully!) 🤞🏻😊

[Empem Graduate10 in reply to AllyS]

And so you will!

[DebJogsOn]

Consolidating after you've graduated is a real opportunity to find out what you enjoy about running. Try a whole range of things: longer and shorter runs, running a variety of routes varying landscape and surfaces and even experimenting with what you listen to - or not listening to anything at all. This will stop you getting bored and give you a sense of what you'll enjoy in the future - will you try to go fast or further, do you prefer running to music or a good audio book or podcast, do you like running in the country on tarmac of at the gym?

I found the C25K + podcasts also gave me a bit of structure and security whenever I wobbled about getting out there.

Enjoy it - happy running 😊

[sallenson Graduate10]

Hey Ally and congratulations btw.

It's not a race, okay? Just get out and have fun and celebrate the progress you've made. Stick to slow and steady for as long as it takes and keep plugging away at those 30min runs. You'll start to get faster over time and you'll be doing all those good things to your legs and knees and hips to get them used to running.

Don't charge off after 10K too fast, just concentrate on having a bit of fun for a while nw the weather has settled down. Aim at the moment shd be on gradually chipping away until you're running 5K comfortably. Take your time, hon xx

[AllyS Graduate10 in reply to sallenson]

Thank you for taking the time to reply sallenson xx I think I’m going to be plugging away at the 30min runs for a good while yet and I need to stop putting pressure on myself to progress quicker. It is very encouraging to hear that I will improve over time as that’s really what I’d love and is my overall objective. I already feel better, sleep better and I’m gradually losing weight so it’s all good really. I just need to ease up on the self pressure! Thanks again 😘

[Hidden]

So, here's the thing AllyS , I can't even contemplate doing 27 minutes on a treadmill, so you're already one up on me! I used to cringe at the thought of running on a treadmill and would rather do anything but cardio... The 15 minutes that my PT insisted on for warm up were the longest and worst in my life (I was sure of that!).

So I was never destined to be a runner...BUT here I am! Running around outside and everything.

The guys above have already given you all the advice you need...slow down, fuel properly, hydrate and do stretch properly before and after (dynamic before, static/or dynamic after). I picked up some great tips in Pilates, love a bit of stretching into yoga poses so it feels good and not like a requirement. There are lots of videos available on YouTube which is great.

If my recollection serves, even outdoors I still struggled in the final week when my legs were still adapting to the new regime and the miles from week 6 onwards had mounted up. It's a learning process and it takes time to master what works for you. It's great to pick up lots of advice from this forum from a wide range of people, but it really is the case that one size does not fit all. Some people can run after eating, others struggle with just a banana. Some need water even for short runs whereas most only take water on longer jaunts. Everyone is different and here we celebrate our similarities - we all enjoy running! Mostly, or most of the time, or sometimes.... Lol.

You've already achieved what may have seemed impossible at the start, or certainly difficult, and I have no doubt that you'll come into your own.

Do you know the best advice for a bad run??? Put it behind you, learn from it by all means, but leave it behind you in the past where it belongs. Tomorrow really is a new day, and you'll smash it.

Strava is a great app for recording your progress and as a means to continuing friendships beyond the forum - I do hope to see you there. If you give it a bash, look me up (Sharron Sutherland), I'd love to follow your journey!

Best, Sutsha x

[AllyS Graduate10 in reply to Hidden]

Aw Sharron thank you so much for your advice. I’m so envious that you’re an outdoor runner which is where I ultimately want to be. On the whole I think I need to cut myself some slack as it’s still early days and building my stamina and endurance steadily is what I should be focusing on instead of putting so much pressure on myself to be progressing quicker! I’m sure tomorrow’s run will be better 🤞🏻I’ll def be sure to look you up x Thanks again 😊 Ally