Post graduate blues...

[Rockcello]

I can't believe how motivated and determined to achieve I was during the programme and how its disappeared!

I graduated a good 3-4 weeks ago and have only run 3 times since...none of them as good as my final run. Various excuses..too hot..too busy...missed reading the daily digests (you lot made me keep going through the programme!) etc etc

What's going on? Have I fallen out of routine? Have I needed the challenge? I know how good it makes me feel even just putting my trainers on!

Very odd. Now I'm dead nervous about going out as I'm sure I've lost some fitness! Guessing I should start the programme again?

Anyone else feel like this after graduating?

[danzargo Graduate]

I feel exactly like you and constantly try and come up with ways to motivate myself. That said, I have kept up three runs per week since graduation but I never feel as elated as I did when I was conquering the C25K PROG.

My tips? Don't compete with yourself and try and beat any best time. Run purely for your fitness levels and general health. Don't go fast. Try listening to your own playlist of music OR download a podcast about scientific research. I did that yesterday and bored myself silly so much, I forgot about feeling any negative thoughts about my run!!!

Go for it. Trainers on. And jog for half an hour. Just do it (as some sports company says....)

[Rockcello Graduate in reply to danzargo]

Thank you. I read your post about the podcasts! Not sure I could handle that! You're right, need to just run for fun now and not see it as constant improvement each time. I'm impressed by your 3 times a week since graduation! Motivation received! Many thanks

[runningnotwalking Graduate]

Best not to think about it and just try.

I felt a bit lost after graduation without a plan so repeated week 9 for a week then tried the C25k podcasts.

The main thing is just to get out there as it's better than sitting on a couch and you wouldn't want your efforts so far to go to waste.

You'll get back into it with time

[Rockcello Graduate in reply to runningnotwalking]

Thank you. We're funny creatures aren't we? Spend weeks and weeks battling the demons and getting through only for them to come back now!!

Right, I'm on it, thanks for the words of encouragement!

[gingernut49 Graduate]

I alternate the C25K+ three podcasts, Speed, Stamina and Stepping Stones. I'm more bored with my running routes as I don't have a car and always have to start out from my house. I'm now considering getting different buses for approx 5K and running home!

[TJFlute]

I have had times like this off and on ever since graduating in 2011. I always do Lauras' podcast week 5 run 3 when it happens. 20 minutes are do-able and Laura helps ease me back into feeling confident again. It's perfectly understandable to feel a bit aimless after graduating because of the lack of a clear format, so once you've done a few runs try to make up a new plan for yourself. Also try to run every other day regardless of weather etc. Even if it's only for 15 minutes. This will help to keep up your running fitness. Good luck x

[carerof Graduate in reply to TJFlute]

love this reply and what a good idea to go back a few weeks just to have a change from a constant 30min run 3 times a week, after all you will be on the move for 30 mins with warm up and cool down. Thanks for the idea.

[Plinth Graduate]

I feel like this too though have kept going. I do think that the website changes have impacted me - used to live coming in here it really helped. Now half the time no one sees your blog, and you miss other people's. I've felt obliged to keep improving or that mustn't run shorter distances but now have begun doing one speed a week, and whilst we will do 5k once a week (takes 40 mins) we might do one that is shorter and more fun!

[DeliaItaly Graduate]

I agree with TJ (as usual) and gingernut too as I get bored with my routes. I am scared ****less that if I do not run on alternate days I shall turn into a pumpkin again. I really do not want to lose this fitness and toned body. So, as Danzargo says, I just do it! Mondays: One 30 minute run; Wefnesdays: One hour-long run and Fridays: One speed podcast. Zero running at weekends. I must say, with the heat and humodity I am absolutely knackered. But better knackerde than that couch potato of a year ago!

[DeliaItaly Graduate]

Please excuse spelling!

[lolb Graduate]

I think this is really common. Certainly it took me several weeks to get motivated again. I think it's the loss of a routine and a goal. I would say set yourself a new goal - one that's challenging but realistic - and work towards that. Perhaps enter a Race for Life or some other charity run, and they will usually give you a suggested training plan. Also, if there is one near you, I can't recommend Parkrun highly enough. Even if you've not run 5K yet, go for it - you don't have to do it in 30 mins or less - just do it at your own speed. You will find there's all levels of fitness there and everyone is so friendly and encouraging, it really is fun.

[Rockcello Graduate]

Thanks everyone! What lovely and helpful replies! I think starting to do any run rather than having to keep improving is the way for me! I think just getting out and doing 20 minutes will start me off again!

Thanks again, I love this site

[Hidden]

Everyone has provided great advice for your dilemma Rockcello, and so many of us have been in the same boat.

I really recommend park run, booking a 5k race/run, changing your route (even if it involves a short drive to get there), trying the c25k+ podcasts or using the week 1 podcast (only this time, jog in the walk bits and run at a faster pace in the run bits), take an audiobook or a new mp3 album out with you and press play, read motivational posts on here, read books on running (my personal recommendation is Christopher McDougall - Born to Run) and most importantly, think of all the reasons why you got off the sofa and decided to download the podcasts in the first place.

I graduated last year and after fits and starts throughout the winter and spring, am back running and determined not to let it slip again. It doesn't have to be three times a week, or 5k each time or 30 minutes, just ignore the inner voice telling you to stay at home, get the trainers on and go!

Oh, and preparation is key - bringing your running stuff in the car or leaving everything in an organised pile for when you're ready to go always helps makes it harder not to run!

Good luck

[cathryn14 Graduate]

I completed the programme a few months ago and have been too terrified to miss out on 3 runs a week in case I lose the habit or motivation, I have just had to build it into my weeks - even taking runnung gear on weekends away. I must stress "before Laura" I was not like this in any way , shape or form! After week 9 I just continued repeating week 9 for quite some time since I found the graduate runs did not work well for me but have finally managed to put music tracks together for variety. My husband , who is so pleased with me, also gave me some running coaching sessions as a birthday present ( before this year I would have been very unimpressed with such a present), I have found these sessions very helpful since they have given me confidence not to just endlessly repeat straight 5km runs. I really think I will try the previous suggestion of the week 1 run at different running paces - I just would not of thought about that!