Post C25k running.

[pinkangel16]

This is the first time I've ventured on to this section..

I graduated last week with a hard run due to the early stages of a cold. I went out for my first post-grad run yesterday still feeling not 100%. Must have some congestion on my chest so really struggled with breathing. Ran 15 mins, walked a min, ran a further 9 mins, so 25mins in total. A check of mapmyrun showed a quicker speed than other runs.

So although I didn't run 30 straight minutes, I still went out and did it - knowing I felt rubbish - because I desperately didn't want to break the habit.

So I am pleased with myself. But just wonder if this is good or if really I should always aim for 30 minutes.

[Bazza1234 Graduate]

You should always do what feels right to you at the time -- if you have a chest infection, I would be careful about running at all. You can always walk until you are better -- at least even walking would keep up the "habit" of putting on your shoes and getting out there even when you could really stay home.

[runner56 Graduate]

If you have a cold below the throat you should avoid running. So says the guidance I have read. When you are back on track, I wouldnt be too worried about doing a shorter run. Any run is better than the couch.

I am sure once you are fighting fit, the time and distance will increase.

[IannodaTruffe Mentor]

Well done for getting out there. A cold can linger and affect your running performance for longer than you expect. Don't worry about not doing 30 minutes. Exercising, for 30 minutes with raised heart rate, three times per week used to be the recommended regime, although some are now saying it should be more frequent. The way I look at it is that I am doing way more exercise than I was before I started running and I am much fitter.

You may find that post C25k you don't have structure in your running, which can affect your motivation to continue. Deciding where you want to go with your running will help you work out a running regime that works for you, whether it is training for a half marathon or just running for 30 minutes three times per week.

Good luck and I hope you get better soon. Keep running, keep smiling.