Did my last run of week 9 on September 23, not so coincidentally nine weeks after I started (July 27). Since then, I have run 11 times. I missed one run because... I got sad. But I didn't miss two. Because by God I'm not wasting those nine weeks. So that means that since July, a full three months ago, I've run three times a week every single week except one. I've got my runs scheduled in now until mid December...
Anyway, new graduates are often posting that they are losing motivation once the programme ends. Apparently I, previously the least motivated person on the planet, am doing something right somehow! So, I thought I'd just comment on what has worked for me so far.
1 - give in to my need for structure. I have been running with a narrative running app (Zombies, Run); and I've used their 5k programme (which is much harder than c25K in my opinion) to gradually improve my fitness here at altitude. I think joining or getting involved with something with structure makes the transition from c25k to "running is part of my life" easier. I don't love zombies, but I do love the structure of the narrative and the training plans. There are lots of training plans around!!
2 - give myself clear goalposts. I signed up for two "virtual" races -- one 5K and one 10K. I have found a training programme for the 10K for folks that can already run 5K. I have definite "race days" in mind: November 1st and December 20th. (note: I doubt I will be able to fully "run" the 10K race but I'll give it a shot anyway!!)
3 - devise other rewards. I've decided that every week I go running 3x I will give myself a little "allowance" -- about £10 into a little pot just for me to spend on running apps, race entries, running leggings that don't fall down, etc. A month of running will easily pay for a virtual race entry, no guilt Similarly, a race successfully completed earns the following day (or half day) at the local spa (also no guilt). By planning in advance I can arrange with my husband to take the kids. I think spas and other pampering (massages, hair cuts, new makeup, whatever) are a nice complement to a fitness-related goal. I know that some members also reward themselves with runs in beautiful areas that are harder to get to, or something else.
4 - also I really like to run. But on it's own that doesn't count for much. I am weak.
I'd be interested to hear if other new graduates have motivational strategies (that I can steal :-))
Written by
ejvcruns
Graduate
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Great post as i was one that got”lost” after I graduated through lack of structure & loss of motivation ! Back again so after this graduation i shall keep these ideas in mind as they sound a good plan!😊well done on keeping 🏃🏃🏃
Will be very happy if it helps anyone! As you can see there are a lot of alternative viewpoints but hopefully one will be good. It's sad to see those gains melt away post graduation.
I’ve deffo been feeling a bit like I’m floating out here...not sure what direction to take, but when I post about it the other day, the response I got with so many ideas, advice & tips was amazing...I’m glad that you’ve got your plan ...My plan is just to find a happy run...one that pushes me a little bit each time...figure out whether I’m best with my own music, or the apps music...or I fact no music...& for me to def do different routes...drive to some if I have to...just mix it up basically...thanks for your post ejvcruns ...you are definitely doing what’s right for you & are one of the most motivated people on here! 😉
Carolyn there are so many different ways but it's just so easy to be taken unawares -- looking ahead in weeks 7, 8, and 9 is really helpful to keeping on.
What an inspirational post! I've just completed Week4 and, having never run before trying this programme, I have started to wonder what I will do after it is complete! I want to do Park Runs when I can, and I love having 3 times a week that I push myself out of the door as I love each run that I complete! I'll definitely be pinching some of your ideas! Thank you, and well done on keeping it going! X
Park Runs are really great for some people -- there are none in my area though. Plus I hate running with other people <insert grinch face here>. I always feel pushed and jostled and grumpy. But others report a real sense of camaraderie and joy, and there are also running clubs affiliated with some park runs, and if you get a good one you could make new friends too.
Love this post..very useful and really motivational Thank you!
I love some of your ideas too...I found the virtual running races great , as I am a lone runner, but do like the idea of a race type thing.. my first was a 10K The charities do benefit too
Because many of us do them, it is great to correlate runs, so we all run on the same day, even though miles apart! Quite a few of us did that for the Kidney research run
Have you looked at ju-ju- s plan to get to 10K.. I am doing that now to build back up to 10K after the injury couch.. great fun Quite a few folk doing it too for the first time
As for motivation.. well, although not a new Graduate...if I ever I feel even the tiniest twinge of.." shall I just stay in" ( which rarely happens:)) I just think.. how many benefits I get from my runs.... how much I want to carry on feeling like I do now.. both physically and mentally.. and also, how lucky I am to be able to just get my shoes on, and get out there
@Oldfloss do you have a link to Ju-ju's 10k plan? I've had a thigh problem since just before the end of c25k but I think it has finally healed. I feel I've been running on the spot (still better than crawling back to the couch) but am keen for a focus before my first experience of winter gremlins really kicks in!
I found the link on the "pinned posts" of the bridge to 10k forum -- actually they are six posts. GingerBohemian has posted about them recently and I think will start soon as well.
Thanks. I'm away and struggle to find pinned posts on my mobile. No worries though I will look when home. I did manage to find ju ju on youtube and found week 1
Brilliant thanks. It's really exciting to be looking forward again after only managing one run a week for what seems like forever ... similar timing to your calf strain I think. Long time right? 😕 hope you are well on the road to recovery at last ☺
GingerBohemian has posted about this today on the Bridge 2 10 k site.
The link to his post is here. ..but as this plan is really designed for those running 5k comfortably and regularly, not just as a follow on from c25k, I won't put the schedule up here.
Great post! I am not a 'new' graduate,having completed the programme two years ago now, but I have obviously managed to keep my motivation there as I am still running and at 52, completed my first Half Marathon earlier in the year!
I think it is always good to have a goal of some sort in mind, especially after you graduate. The monthly quests on here are great for that and it could be something as simple as to keep running 3 x a week, complete a 5k run or once consolidated maybe progress to 10k. I guess it's about finding what you want running to be for you. Not everyone wants to run further and faster, so just keeping those 3x 30 min runs is great for both your physical and mental health.
The mental health benefits of this programme are huge as many have posted. I struggle with anxiety and nothing has helped me more than regular exercise. Nothing! That is a massive motivational factor for me!
Discipline - it takes a certain mindset to get out sometimes, whatever the distance you are running, especially after a hard day at work or during difficult times but I have learned to just go - we nearly always feel better for it.🙂
Finally (top tip),, know that running is (hopefully) a change for life and there are times when we can't run due to life, injury or illness. Learn to listen to your body, take extra rest days when you need them and most of all know that injury does not have to be the end of running. It can take time to get back from the injury couch but see it as a pothole, rather than the end of the road!!
Pothole! Love it. I have been roratotallylly frustrated by my recent injury, constantly nagging my body to see if it's telling me I can run yet; then it dawned on me that wanting to run was cause for celebration in itself, being able to run once a week was another, the rest was a mild annoyance that didn't really outweigh the plus points. ☺. A small pothole on a long road 😀
You are a very reflective runner and imho, that really helps. It means that you have an understanding of what works for you, how external events (and internal ones) impact on you and how you can make running a habit for life.
I don't always get out 3 times a week but have learned to be forgiving and to reappraise these enforced rests as rest breaks. I am having a 2 day rest ATM following a hilly 7k followed by a 10 mile walk yesterday. I am weary!However most of the time, I simply tell myself that there is no choice but to run!
I have learned too that there are times when things do not go as planned. Good runs and rubbish runs all teach you something I think.
I have also found that writing race reports on here is really motivating. I'm not as good at it as many, but it is quite a fun thing to do.
Oh, I'm easily stopped, that's not my problem in life... Very easily distracted by shiny things and problems of the moment and everyone else's priorities. That's why the structure is so important for me, something I can point to to say I am on track or not. Perhaps in a few years it will be internalised.
I am a few weeks post grad and in a weird place. I am restarting the whole programme with my daughter age 13 (currently in week 3) while trying to do two 30 minute minimum runs per week to maintain my fitness. My son age 15 joins me for one of those as he graduated with me but his knees ache and he has to stop halfway and walk for a bit, then I pick him up on my way back. It's a lot to fit in and work full time. I have two charts on the fridge to track progress but I long for the simple days of the app just telling me what to do!
Well you know -- she'll be done in a couple of months and even sooner than that she'll be on the long runs. It's a great gift that you're giving your daughter and son, one that will give back to them their whole life. #ParentPoints!
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Similarly, a race successfully completed earns the following day (or half day) at the local spa (also no guilt). By planning in advance I can arrange with my husband to take the kids. I think spas and other pampering (massages, hair cuts, new makeup, whatever) are a nice complement to a fitness-related goal. I know that some members also reward themselves with runs in beautiful areas that are harder to get to, or something else.
Week 9 Run 3 -- Completed. Yay, I've graduated!
Post graduation report - week 1
Week Four. Run Three
Week 9 - Run 3. I've graduated!
I get a BADGE! Graduated last week.
