graduated and feel a failure

[DIHUDSON]

Hi I have done the couch 2 5k and was really happy but since then my runs have been rubbish, I can barely manage 15 mins but then have 1 min rest and cont. and can do approx. 5 miles per hour. I can walk 4 miles per hour is it worth my knee pain afterwards?

[Martin_Rose Graduate]

Hi there, firstly well done for graduating, secondly you are no failure, running for 15 minutes and walking for a minute is a million times better than sitting on the couch. As for the knee pain, I'm no expert but when I started C25k I had knee problems every run, I went for gait analysis and bought the recommended trainers, since then I've been ok. Please don't give up know you have come this far, best of luck. 😁

[Richard7 Graduate]

So I just plumbed that into a calculator and 5mph < 7.5mins/km ... my last run was > 9mins/km. I know everyone is different but it sounds to me like you are getting a good work out and as Martin says it’s better than sitting on the Couch.

Is it possible that you are speeding things up too quickly? I had a dreadful W7R3 and just did my W8R1 yesterday completely slowing it down and finished more comfortably - yes it’s slow but I still feel that there is improvement in my stamina/strength each run.

I am a running novice but from a little reading it seems that there are different ways to build up speed similar to how the C25K works with short spurts of speed coupled with slower bits. Maybe try to slow it up and having short 60 second spurts. I have yet to try this for myself and I am sure there are Graduates on here that can give you better advice. Just don’t give up.

[DIHUDSON in reply to Richard7]

I have spoken to a marathon runner this morning and she says exactly what you are saying spurts etc, thanks you for your reply.

[Bluebirdrunner Graduate]

Please don't feel like a failure DIHUDSON...you have graduated which is an amazing acheivement..

Now, you are probably starting your run too quickly, have a look at articles about the toxic ten. The first 8 to 10 minutes of a run are always tough because you have not yet taken on the extra oxygen your bloodstream requires for the exertion. You can help yourself by starting the run at a slow pace and relaxing into it, you can even feel the difference once you are running aerobically, its all more relaxed. So, start slowly push through the first 10 mins and then you will naturally find a comfy pace to carry on with and finish your run.

Someone told me this and knowing to go steady at first has helped me enormously.😊x

Happy running...

[DIHUDSON in reply to Bluebirdrunner]

excellent reply, thank you.

[DIHUDSON in reply to Bluebirdrunner]

Jan, I did 3 miles tonight in 33 mins and enjoyed it- it was uphill part of the way so needed to put a bit more effort. Thanks

[Bluebirdrunner Graduate in reply to DIHUDSON]

Who hoo thats great 😊...

Brilliant work and I hope some of it felt a bit easier..

Happy running 😊x

[Decker]

Its ok. Be kind to yourself. You completed the program and done yourself a huge service in the process. If you can do 15 now then do 15. Stay in the habit and just look at moving yourself back up a little at a time. I realize its frustrating but you are not on the clock here.

[DIHUDSON in reply to Decker]

I am going to try tonight not to be so hard on myself and see what happens

[Decker in reply to DIHUDSON]

Yes! Be kind and keep running and smiling as IannodaTruffe says😀

[damienair Graduate]

I can’t add anything to the great advice above. I found the first month post graduation was really tough and I found it hard to stay motivated. It takes time to get into a rhythm. I found if you have something to aim for it gets easier.

I started doing Parkruns on Saturday mornings. I would use my midweek runs on a Tuesday and Thursday as training runs and then do Parkrun. The great thing about Parkrun is that there is no pressure to run it all. Some walk it all, some run and walk and some run it all. You will get a PB (personal best) time each week and then each week I would go out and try to beat my previous PB time. It was really great for keeping me motivated.

[Oldfloss Administrator Graduate]

Listen to Bluebirdrunner ..great advice Slow is the new fast and it is amazing.. just keep it really steady, and enjoy the runs

Try some short relaxed runs, just for pure pleasure... then, starting slowly, really slowly take a, see where you get to run....no speed just a relaxed amble. Start to learn what your legs can do and... do not forget stamina and strength exercises should be happening on every single rest day too

[LiisaM Graduate in reply to Oldfloss]

"Stamina and strength"? Could you please explain? I'm lost here. I walk on my days off running....

[Oldfloss Administrator Graduate in reply to LiisaM]

Any sort of a routine to improve core strength and stamina.. work out a short one of your own for rest days?

Loads of ideas out there..e.g.

runtastic.com/blog/en/sport...

I walk most days, and about ten miles or so with my small granddaughter in her buggy..on a Tuesday and Wednesday Five in the morning.. five in the afternoon

I use this routine too.. know it by heart now..it is fun, and she has done quite a few others too

youtube.com/watch?v=qoxqZXZ...(Not working as expected?)

Besides a great long walk, swimming, cycling, Yoga, Pilates... even a really hard day's gardening or a total housework blitz day.. and squats... loads of squats..

[LiisaM Graduate in reply to Oldfloss]

Thank you for your reply and the runtastic link. I cannot see your video for some reason, though....

[Oldfloss Administrator Graduate in reply to LiisaM]

I will send the link again