Re did this after graduating in may last year but, after a dozen consolidation runs got stuck at 15 mins - head/gremlins.
New year either stop or do program again - I did it again and graduated Tuesday - felt fantastic. Been away for few days and so out for first consolidation run today and just back. Head/gremlins back. Stopped around 18 mins for 2 min walk and stopped again about 8 mins later.
Been sobbing. Wondering why Iām doing this and maybe time to find something else.
Iām 57, had never ran and only did it as my sister who is an amazing runner, became ill and couldnāt run so, I decided to do it for her- that was first time I did it. Thankfully she is on the road to recovery and running again. š I guess what Iām saying is, I only did this due to feeling helpless in the face of her illness and never really had desire to do so before.
Although Iād love to love this and do it with ease, Iām not sure Iām cut out for this at all. Rubbish way to start a Sunday š
Written by
Sisteract5
To view profiles and participate in discussions please or .
Oh Sisteract5 , you sound so sad. You haven't failed anything though, far from it. You've completed C25K and I'm sure have been a huge support to your sister as well.
Consolidation isn't there as some sort of test to be passed. The idea isn't that you have to run 30 minutes every time you go out OR ELSE, it's to help ingrain running as a habit. It's also a way to build up gradually, instead of having to do more and more as you did during C25K. That helps protect you from injury.
If you're getting out there running, you're succeeding, regardless of whether you do 30 minutes or not. If you're running for 15 minutes, think how good that is - 15 minutes more than staying on the couch - don't beat yourself up for being able to do something that you couldn't do previously. Those gremlins know nothing!
Running may well be for you, but it's unlikely to feel that way if you treat it as an obligation, or if you force yourself to run for a specific time or in a certain way just because you think you have to. We're not all the same (I'm a self-described weirdo who hates many of the things most runners apparently enjoy, and loves the things they detest, notably hills!) and after all, running is supposed to be fun!
Youāve hit the nail on the head - I feel so sad and think Iām going to give it a couple of days and see how I feel. Your advice is very helpful and Iāll re read when not in such a negative mindset. Thank you for taking the time to reply
Btw, I know I said running's supposed to be fun - well it is, but we all also have runs that don't work out as we'd hoped. It's simply that not everyone is brave enough to post about them.
Oh you poor thing why are you putting yourself under so much pressure? now youāve graduated you run your way, I wonder if you are missing the app though? have you got Nike Run Club? there are plenty of 30 minute runs on there and when i first used it i was amazed at how fast the time went, he talks part of the time and music the rest of the time, just when you get to wondering how much longer can you run he comes in and encourages you to keep going Hope you find a way to run and enjoy
Thank you for the tip and advice on an app - I donāt have that. Need to see how I feel in next couple of days and maybe an app might be what I need - thank you
I have been EXACTLY where you are! I am 57 also. After finding C25K about a year ago I still never had an āeasyā run. Itās just not easy for me! I realized too exactly what youāre saying: the big struggle is mental, not physical. If I stopped to walk I felt like Iād failed, and if I stopped to walk once then tried to run more, the next time Iād stop to walk much sooner. Then that convinced me I shouldnāt stop to walk at all because that would just make me more inclined to stop again, which of course made me feel even more of a failure if I did need to walk!So Iāve done many different things to help get me past that. First of all I realized that I am just not a long distance person. I get bored, no matter what music or app or audiobook or podcast I try to listen to, I donāt like running for longer than 30-40 minutes. Now I did realize that after I finished the C25K I felt lost, and needed a goal. Iām very goal oriented so when I knew ājust a little bit fartherā to get to each dayās target time, I could do it, but leaving it up in the air didnāt work for me because I wanted to quit right around 15 minutes, just like you! I completed jujuās magic plan to get to 10k, that gave me structure and goals, but thatās also what convinced me that I donāt like to run for that long, so while I learned I COULD do it, I didnāt enjoy it.
Then I went on an exploration kick, trying new things to keep my mind engaged. I love Nike Run Club, search this forum for some good runs in that app. I got WAY into ZombiesRun! Itās an app that tells a story in 2-3 minute little audio clips, it plays your music or just silence (you choose) in between clips. The premise is that itās the zombie apocalypse and youāre a runner at one of the few surviving human populations left alive. Strangely fun and exciting! I NEVER listen to an episode unless Iām running, so that always makes me want to run, so I can listen to the next episode!
I also looked into Jeff Galloway, he teaches ārun/walkā, mostly for long distances like marathons but can be used by anyone at any distance. Itās a method of structured walking intervals, you set an alert on your sports watch and walk at regular intervals before you get tired. Google him or go to the Facebook group āGirls That Jeffā, the method is called ājeffingā btw.
And finally, I tried mixing things up with different podcasts or audio books to listen to, I also went through my whole playlist of songs and created a Running playlist with songs that always made me smile and feel like dancing, and I started looking around my area for nearby parks with walking trails that I could go to for a nice run in a new pretty environment. Keep trying, youāll find the method that works for you! You should be so proud of yourself, look how far youāve come!
Thanks for all of those tips- we sound alike! I do need something to aim for. I want to do 5k - so far not managed 4. Maybe I need to switch my brain to going out with an app thatās been mentioned and see how I go. Yet again, this forum and lovely people on it, have picked me up. Thank you
FYI I couldnāt do 5k either by the time I finished C25K, and I still, a year later, frequently (ok almost all of the time) when I run I donāt do 5k. Iāll usually do time rather than distance these days, and Iāll set a time goal anywhere from 10-30 minutes ahead of time because Iāve found I canāt just wing it. I have to have a goal set or Iāll give up & walk. I also stay out for the whole 30 minutes, if Iām not running then Iām walking, so at least Iām still active. I run a 12 minute mile, (American here) not sure what that is in km but I think it would be about 4km in 30 minutes. Any distance at all, running or walking, is more than you were doing before!
Thank you for sharing how you approach things- im about same speed as you - maybe a little slower. Itās good to know how others are doing things - good idea re 30 mins whether walk/running . Thank you
Maybe not the advice many here would give, but have you tried Jeffing? It is a run/walk method of running, like in C25K. Most people run/walk 30 seconds / 30 seconds. But I have found myself most at ease with 4min30 running / 0min30 walking. That way I can get a good running rhythm before having to walk. But the 30 seconds walking allow me to take a sip of water, eat a jelly bean, take a breather and blow my nose, while my heart rate lowers again and the risk of injuries lowers as well.
Just an idea to try out if you want. I am not made for running, but by Jeffing my runs, I can actually do long distances (did a 10 miler end of November). Am back at zero myself at the moment due to not having run for 3 months and having gotten a scare of running outside. But whatever I will do in the future, Jeffing will be my way forward always.
I havenāt tried Jeffing but will give it a go - your achievements with the 10 mile is amazing! Iām glad youāre starting again - I actually enjoyed the starting again process. I canāt say I got a scare of running outside but, I definitely go for quiet areas and plan my time to avoid others where possible. Good luck with your re run and thanks for the tips
Thanks! And really, don't think you can't run. Maybe you can't run like Usain Bolt or even those marathon runners you see. But do you need to be like them? I run for my own fun. So who cares whether I run 5K in 30 minutes in 1 go (which I can't by the way - I need 45 minutes or something)? So I prefer to run in a way that I enjoy: slow and Jeffing. Find a way you can enjoy your runs and stick to that way, whatever anyone says. You move and that is what counts.
Oh nooo! Itās such a shame when these unenjoyable runs happen. Even worse when the enjoyable runs are far and few between.
Iām your age, graduated from C25k 2 years ago, was unfit, got the running bug, reached 10k, and am still overweight due to a thyroid condition that makes it so annoyingly difficult to lose weight. I am also at the moment recovering from Covid and before that from a metatarsal injury. So annoyingly, Iām on a running break!
But I canāt wait to get back out there, as every run was just so delicious and I loved everyone of it! When I run regularly I am on a constant runnerās high, happy and blissfully content.
So what made my runs so enjoyable? So here is what worked for me, just in case this or the other helps you in finding that similar joy!
First: I run super slow. Yup. Slower! Same speed as walking. I manage 5k in ca 55-59 minutes! Yup! That slow! I run continually, so not Jeffing run-walking but itās just super slow! (If you have not heard about Japanese Slow Jogging, have a Google to see)
Second: because Iām so slow, I donāt tend to run with others. It works for me. Itās my headspace.
Third: I love trying out different apps and audio things that keep me company. I have explored running to classical music, rock music, metronomes, zombies, audio guided runs, podcasts, audio books, or silence. Different audio experiences made my usual routes come alive in new ways.
Fourth: Iāve mapped a lot, as I love maps. First with real maps, than with the Footmap app. Thatās a joy all in itself.
Fifth: I have found challenges that work for me personally. I have not done a public Parkrun yet, but have run Parkrun Routes and have taken part in virtual races and challenges, which are all good fun.
So really hope you find a way to rekindle that fun in running. But biggest thing for me was to become really ok with a super-slow speed, and then my runs became all very delicious!
And if you need to take a break from running, it will be there waiting for you!
(P.s. there are of course also other activities which might give you as much fun, Iāve discovered indoor rowing along the way!)
Thank you very much for all of the helpful hints and tips. Iāve had so many ideas I feel much better than I did yesterday - I really let it darken my whole day and have resolved nothing is worth that. Iāve had a word with myself and written down many of the suggestions and there is a theme running through them. Feel like I can give it a go - will see what tomorrow/Wednesday brings. Thanks for your thoughts
I think there's a feeling that because you're in the consolidation period, and you have already run for 30 mins, that it should be easy to do that every time, but in my experience it's not that easy. Earlier this year I had to build up again after injury. I'd previously run up to 10k and been able to keep going with relative ease (I'd feel tired at times, but it soon passed as long as I was doing an easy pace), so found the building back up to a 5k really difficult, mentally as much as physically. I was also having to stop to walk several times during my run, despite it being fairly flat, and it all felt like such hard work. But I figured it was better than nothing. Then after a while I found it starting to get a bit easier - not all at once, some runs were still better than others - but I think the total time on your feet makes such a difference.
There are lots of great suggestions above which will hopefully work for you. Mine would be just to make sure you're staying slow, and don't worry about how much running you're doing, just go out and give it a go. Whenever you want to stop, make yourself run another 15-30 seconds, or to a point in the distance, so that you're pushing yourself a bit, but don't feel guilty about walking either - or try jeffing as has been suggested by others. The more time you spend on your feet, the easier it will feel.
Really helpful tips and thank you for sharing your own experiences too. Feeling more positive after everyoneās tips and that itās ok not to be able to do 30 mins every time. Aiming to be more flexible with my outlook.
My own consolidation period is when I started to experiment with different styles of run and different running routes. I never actually ran a straight 30 minute run during that time.
I switched to doing run/walk intervals again and jog/run intervals, and even a few short sprints.
And the runs didn't all go well. I've got one which I noted in the diary as the "Nope Run".
The important thing is not to be doing exactly the same thing over and over. That way lies boredom and loss of interest.
You will have good days and you will definitely have bad days. We all do.
Thanks for the insight. The feedback from everyone really has helped me. Iāve definitely got set with the route and idea of what I should be doingāā just hearing yours and everyone sharing about the flexibility in what youāre doing is making me feel more relaxed and positive. On reflection, when I graduated first time I did 12 consolidation runs of 30 mins running every other day but, that didnāt guarantee anything, as I found out! Am going to try the less structured, more varied route and see how I go. Thanks for your tips and taking the time to reply - much appreciated
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
week3run1 ā
. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
week 2 begins! 
