Oh dear, having graduated on a high a couple of weeks ago things have gone to pot somewhat. Starting the programme thro the summer was great but these darker nights/mornings (I'm definitely not an early morning person) combined with long working days is not conducive to keeping up the running habit that I was loving! It also didn't help that for my first post grad run I did the Stepping Stones broadcast. I didn't really like it but did get thro' it and thought I'd give it another go. Well, I got to around 13 minutes and just couldn't continue and ended up walking the rest of the way. Throughout the C25k programme I never ever failed to complete what was asked of me, not once. So I was really disappointed. I should really be going out this morning but after my last 'run' I've lost my mojo and I'm really worried I won't manage to keep going for 30mins. I'm thinking about going back and running with Laura on wk9 as my comfort blanket but I had been quite determined that once I'd graduated I'd move on from those broadcasts.
Any advice????
Written by
Hapbee99
Graduate
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I think running with Laura would be a great way to keep you up to speed; I know it might seem like you're not moving on but if you keep up those 30 minutes with the broadcasts then it'll be worth it. You'll be building up your consistency which is in itself is moving on :). Well done on your achievements Hapbee!
Having just done my 1st Parkrun, could you see if there is one near you ? Maybe aim to run once a week on a Saturday morning at parkrun through the winter .. it's only 30-45 mins, very friendly, free & a good way to get in a run .. just an idea .. I loved mine ..
That was my plan RobD . I have an experienced running friend who does them. However my runs up to now have only been around 3.5 k. I really want to feel confident doing one and at the moment I'm not 🙁.
Go for it, you can run / walk, lots of people do. You might also be able to squeeze in a mid week run occasionally , perhaps with Laura , you could do a week 1 run but try run quick in the run sessions and little Jogette for the walking sessions for example. Stepping Stones is hard so great that you have given it a whirl! You ve done the hard work by completing the programme, 😃🏃🏼♀️😃🏃🏼♀️😃don't let those gremlins get to you the pesky blighters!😡😡😡
I didn't like the stepping stones podcast much either. the slow was too slow and didn't put me in a good mood for the faster sections. Stamina run was much more like it. I now use Rock my run, the right music can help keep us going. Just put any unsatisfactory run behind you. You ran, so you won, and and you can learn.
There's no shame with doing a week 9 run, even if only to get your confidence back! Everyone has a difficult run occasionally. You are a graduate, you can do what you like, and find out what works for you. Think how far you have come! You can do it!
Why the pressure? If running with Laura keeps you running then that is a good thing. You have the rest of your life to improve, the main thing now is to get a routine going. To turn running into a part of your life that is just not up for discussion. And if you need Laura for that then take her with you! Like you I managed all the runs on c25k with no problems. 9 weeks is not long and I think you can wind yourself up to do them relatively easily. But afterwards I also had problems keeping that consistency. I have had heaps of runs where I couldn't make it to 30 mins. Even 9 months after graduation my standard run is more like 4k than 5k. I still have to force myself regularly. But if a run is crap I make sure the next one is better - go slower, take a different route, lower your expectations. Anything just to keep running. Good luck!
If Laura works for you why not stick with her while you consolidate a bit more. Get some cold weather running gear that you will be motivated to try out!
Yeah I need to check that out got a base lYer & a hoodie but might need a fleece.. Brr... Cold here today😊x
I graduated about July / August and haven't used any other podcasts. I may try them in future. I am not going to knock them because others have found them useful and everyone is different.
For me I have gradually been increasing my time running to 40 minutes and just over 6K to build up my stamina. Moved house and getting used to new lake and hill so consolidating at the moment. Also getting used to running in colder weather.
When I occasionally drop down to just a 5K run I find it easier having built up my stamina. I say to myself "My aim was to run for 30 minutes anything else is a bonus" so I never have a bad run. It's become a good habit and don't want to give up the benefits of it.
Not that I don't like a challenge . I still try to be on a par or run a bit further or faster than previous run. but don't put pressure on myself. I find my speed will increase naturally. The main thing is to remember your original motivation. I am happy with my weight fitness and well being . The main thing is to be happy and set your own modest goals. And do whatever works for you.
It might be worth giving the podcasts another go. I think if I give them a go I would perhaps give them a few tries before giving up on them. Sometimes your running comes on in leaps and things suddenly click.
Such a good post. I really agree with the 'running for 30 minutes is the fundamental' idea and anything else being a bonus - really all just ways to keep the interest and involvement.
A very good point about giving something more than one go (although perhaps not consecutively) No one who runs doesn't have the occasionally really rubbish outing. You have actually had a really valuable experience there - running isn't all about succeeding in what you set out to do every time, it is a lot about your response when you don't.
I'd also suggest joining in with the forum's Quests which run on a 6 weekly cycle (although you can join along the way) See the pinned posts. You set your own goals - which might be about achieving something new or might be about consolidation.
Stop putting pressure on yourself! There are runs with and runs without, so chuck it in the f___k-it bucket and move on. It's just one run, not an ominous trend-setter. Gag the gremlin and get your self back out there, without putting pressure on yourself - as long as you are putting one foot in front of the other, it can be Laura, an inspirational play-list or even the Muppets soundtrack in your ears. Just Do It (as they say).
Laura is great to return to, she's my go to when running gets tough. I like pairing up a couple of earlier weeks back-to-back, because I love running fast and having the walk breaks. Don't ever beat yourself up for a run, those stepping stones ones were meant to be tough. I'd be more surprised if you finished it on the first go. To be honest, after running 2+ years I'm not sure if I've ever successfully completed the stamina one. It's just good to throw on when you need a challenge and some variety. As for plain old motivation, try a new route or new playlist (along with Laura). Also as mentioned, a Parkrun or race is what keeps me running - I love them. And no big deal if you walk a bunch of it. Many people do. For some reason we all beat ourselves up after graduating for walking, which is totally silly. Instead we should be thrilled at our progress. The important thing is getting out the door and having a good time. You're doing just fine.
This is all very good to hear, as I graduated a few weeks ago and have been working through the 5k+ podcasts and have been finding the 'Stamina' one quite tough. I haven't yet tried running without Laura, ie with my own music.
Like you started in summer, don't like the darkness and at beginning of week 2 weeks or so after graduation for 1st time had to stop mid run. Downhearted to say the least. Next run was okay though so Persevere. Everyone has off days. Don't take it to heart and run when you can. Think I may falter a bit over winter but in the spring things will improve. Happy running 🏃👟🏃👟
I had exactly the same experience with the 5k+ podcast and felt a bit demotivated and aimless. I think you do need to set yourself small goals, at lrast at first. I decided to move from the treadmill to outside running and started from week 5 to help the transition. I'm on to week 6 now: seems to be working well and I am finding it suprisingly enjoyable. However, yesterday was so wet and horrid I went back to the treadmill and decided to see if I could run for 32 minutes and I did! When I'm comfortable running 30 mins outside I might try the 5k+ again.
I agree with every answer on here. I found it so hard following graduation to keep the excitement and motivation going. Eventually, I picked my favourite c25k week (week 7) and used it over and over. If I kept going at the end...great. If I stopped after 10 minutes and did a bit of walking...also great. If I ran 5 minutes or 40 (and more often it was around 20), it still kept me going. Now I can run without Laura but it's taken a while and those gremlins will keep telling you that the 30 minutes was a fluke but it's NOT TRUE! (they tell me that every day)! Another great motivator for me was to run one run from each week, so in one week I ran a week 1 run, a week 2 run and a week 3 run, the following week, a week 4, a week 5 and a week 6 - that really boosts your confidence when you realise how easy they feel compared to first time around.
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