Help wanted

[Cornish-girl]

I graduated 4 weeks ago but ever since I have struggled to run for 30 minuets. I am still running two or three times a week sometimes with the app sometimes without but I just don’t seem to be able to run for 30 minuets like I did. I just don’t seem to have the same motivation. Does anyone else have this problem or am I just not pushing myself. Would appreciate your help.

[misswobble Graduate]

It is early days to be pushing. Ease back, slow down and enjoy your running. Slow running builds legs.

You can go further a little bit more each time, eg 10% increase per week if you want to but there's no hurry. You build up strength gradually, and as you get fitter, stronger, you can run longer and ultimately faster. It makes time though 🙂

[Razouski]

I'm with Miss Wobble on this one, keep it slow and give yourself a chance to start enjoying your running. Maybe choose a different route with some interesting scenery to see if that helps. Or try a new playlist yo listen to with some favourite tracks near the end so you have to keep going or you'll miss your feet ourite sounds.

[Mummycav Administrator Graduate]

Hi Cornish-girl ...I graduated last weekend, I had a couple of post graduate runs that were good but then 2 that weren’t good at all, one of them was a park run that I just wasn’t feeling it for..Monday’s run was absolutely crap & had me questioning my ability...so I decided to look at my options...I looked at Zombie run, which I still might try, one of my followers uses this religiously...I downloaded the C25k+ app & ive absolutely loved it...the pace seemed a bit slow at first but all together this is a great transition....good luck & let us know what you’re up to xx

[GingerBohemian Graduate in reply to Mummycav]

C25k+ app?

[Mummycav Administrator Graduate in reply to GingerBohemian]

Podcast..I meant podcast...it was the zombie thing that was an app!!!! Confused.com!!!

[BeccaMM in reply to Mummycav]

Yeo. . I am. . Still confused that is!?! Is this an nhs one or an app? Im only on week 7 ('only' lol, make it sound like it been a breeze to get thus far - more like running into a force 9 head wind), but I am worried that my resolve may fade when I graduate with loss of structure and my running buddy Laura telling me what to do.

[JaySeeSkinny Graduate]

I should think this is one of the most common problems. Loads of people disappear after graduation or lose their way after the structure of the programme. I think part of the problem is that although you can now run for 30 minutes it is still really difficult, takes it out of you and is just downright exhausting. Every run is a struggle and that is not easy for motivation purposes, nor is it good for your body if every run is at your limit.

I think there are a couple of strategies to get over this hurdle. First of all slow down and take it easy. Most of your runs should be slower with only the occasional one actually pushing and exhausting you. That gives you time for the other strategy which is to build up a routine, 2, 3 or later 4 times a week, whatever fits for you. But regularly. Every week. Until it is just part of your routine. Something you do.

As you get more mileage in your legs, you will get stronger and discover that 30 minutes running is a doddle😎😈😂 (ha, ha, ha). Well, it does get easier anyway!

Above all, enjoy! You’re in this for the long term and you won’t carry on if you don’t enjoy it!

[Vixen67 Graduate]

I agree with the others here take it easy but you are still doing the run 3 times a week try the podcasts I found them to be a new incentive keeping to the pace etc it might be just what you need

👍🏃🏼‍♀️

[Whatsapp Graduate]

Yes definitely keep regularly running, but for motivation you need to have some things to look forward to running-wise. Joining the local park run is a good start. Then at least one of your weekly runs will be timed and in company. Then start to look for other local organised runs. They are usually not free (money goes to a charity), for instance in the next couple of week there will be Poppy runs going on around the country (and some halloween ones too). I use this site to find local runs: timeoutdoors.com

Then there is the option to extend your running to 10k, so you need to have a plan to follow for this, or alternatively, if like me you prefer to improve your 5k then you need to get an app like strava so you can start to analyse and pace your runs. I found after looking at my runs that if I do the first mile up to a minute slower it improves my overall time as I don't get as knackered for the other two thirds, so I am training myself to start slower and I now have an even pace throughout. The next step is to try and take 5-10 seconds off each mile, thus improving my time.

Of course there are different kinds of running training, such as fartlek, interval, tempo, easy runs, etc. that it can be fun to play around with. Then theres running in different locations: hill running, Cross-country. Or why not join a running club.

There are many options open to you. Not every run will be perfect now you have graduated. But the possibilities are vast.

[Hidden]

If you're running three times a week still, that's a good thing. Did you work out a new goal for yourself post graduation? I think it is hard to work out what to do, having been 'managed' by an app for 9 weeks.

You obviously have drive if you're still getting out there - I gave myself a number of 'targets' some silly some sensible.

Running 3 x a week, hitting 10k befor Christmas, staying on here to give other folk some support if I can, treating myself to music downloads for every run done, etc... for me it has to be a combination of measures so runnning became part of my daily DNA. Sometimes it's hard to go and run, but the combination of my targets has so far kept me on track.

Take it easy and be kind to yourself, you haven't stopped running, you are still committed and one day soon you will crack the 30 minutes and probably more. This is a long game and you are ace for sticking at it.

[GoogleMe Graduate]

If you were using the app, you could try downloading the podcast for Week 9 and experiencing Laura's coaching. As Razouski says, mixing things up a bit is a good idea if you seem to have got locked into a pattern you'd rather not repeat.

Your local public library may offer free digital audiobook loans - that's a great way to make the time fly by.

Unless you have a bit of a bug or something (a possibility at this time of year) you know you can do those 30 minutes, you've done it three times in a row. You've clearly got the general 'getting out there' habit and indeed made of determined stuff getting out there time after time when it has been a bit disappointing for you. Even if you've not managed a full 30 minutes it must have been a lot of running so do give yourself a pat on the back!

[KoKo30 Graduate]

I so understand the feeling. I am now 3 months post graduation and still finding the motivation difficult. I run 3 times a week, mostly 30 minutes sometimes a bit more sometimes a bit less. Some I enjoy and some I hate. I tried C25K+ but didn't like them, couldn't keep to the beat, far too fast for me and the music drove me mad. I made my own playlists and this has helped and I try different routes but realistically there are only 3 or 4 options round me straight from the door. It has good health benefits for me so not about to give up and I still weirdly look forward to run days

I need goals and have tried to set them for myself but its not quite the same as having Laura telling me what to do and telling me how well I am doing. I am not about to join a running club, very much a solo runner at my age and stage of life.

So I haven't been much help! Do try the great advice from others on the forum and let me know if something works for you!

[Cornish-girl Graduate]

Thanks to everyone who took the time to reply. I have enjoyed reading your ideas . I tried the C25K + but found the music irritating ( must be an age thing!!) I like solo running and don’t think a park run would be for me ( plus like to keep weekends free) . I have had a couple of better runs this week on a different route with a new playlist so hopefully I will gradually improve. As some of you said at least I get out every week. I love the feeling you get when the run is over and that at the moment is enough to push me out the door. Thanks for taking time to read and reply. I will get back to 30 minuets running when I’m ready I guess.