I have thought long and hard before putting this post up but have come to the conclusion it is my duty to help and support and it would be remiss of me not to remind everyone about how to proceed after Graduation.
Parkrun is an amazing facility that is free and fun and all inclusive, you can run or walk it and it helps all abilities to feel included in our new found sport. I think it a natural progression after you can run 5km. It helps to work on your speed and brings you in with other runners to get that event feeling.
The problem I have is going to Parkrun before you are ready. I think it can push you too much before your body is ready and can bring disappointment and in some cases injury.
When I graduated I was only running 3.5km in my 30 min and then if I went and did a Parkrun it would of meant that that run would have to be increased by 50% and it would of been done at a lot faster pace then I could of tolerated. For those that cover 5km in 30 min then Parkrun is no different than a graduation run, maybe a little faster but no more of a distance.
For those that do Parkrun before graduation or before they hit 5km it can be a really big strain on the body. When I Graduated no one did Parkrun before Graduation on this forum, over the years because of their inclusive nature more people are doing it. I think their ethics are fantastic because it means that everyone is welcome but I would urge caution if you really want to do it before graduation as you will do more of a run than if you do the structured run of the program, it is human nature to set out with the pack and try to keep up, your body is not ready for that before graduation. Even for those that cover 5km In 30 min you will still be pushing it to go to a Parkrun before Graduation
I can't tell anyone what to do and I wouldn't want to but I would please urge you to use caution when doing Parkrun before you have Graduated. Also if you are like me and not hitting 3-3.5km’s then work a bit on your distance before doing a Parkrun, try to get to at least 4-4.5km.
I like to think that Parkrun is the next carrot after graduation. It is the consolidation of all the weeks work you have done.
I hope you take this post in the helpful way it is intended, my aim , as always is to look out for you.
Have a happy healthy week Rfc x,
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Realfoodieclub
Graduate
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Hi I did park run as my graduation run BUT I still did my 5 mins warm up walk and was prepared to walk after the 30 minutes of running. You do have to be very focused not to get carried away with the momentum of others. Great post and good advice 👍
Absolutely brilliant advice...I haven’t done park run since graduation, I don’t feel ready yet...I did it before graduation & sloped Home feeling a failure...I questioned my ability as a runner & you really don’t need that mid C25k....I won’t do another one until I am running 5k none stop, which I’m not doing every run...so it’ll be a while for me, at the moment I’m just happy to be out there running just for the joy of it 😊😉
Brilliant advice RFC. During the past eighteen months I have seen quite a number of posts from undergraduates who have done a Parkrun only to become very disillusioned in their running journey. It was simply too soon for them and it then feels arduous. It can also lead to over-use injuries.
Slow and steady as ever. I think be covering enough distance before you try is the sensible approach.
Some very good points there, but I would put the emphasis on those who have not yet graduated sticking to the programme if they are doing parkrun. Do the timed intervals and then walk the rest, if you want to take part in parkrun. The general rule for extending runs is to increase no more than 10% of your weekly total mileage, so that needs to be borne in mind before you recklessly jump from 3.5k to 5k.
It is very easy to get carried away and overdo it when running amongst so many others and it is undeniable that injuries are caused by the body being pushed beyond what it is conditioned to do. So RFC's note of caution is highly pertinent to those who are new to parkrun.
Hi RFC, great post, I think the mistake I made was thinking I HAD to run 5k before going to parkrun, as a result I could have actually joined in a lot sooner if I’d understood the inclusivity of the phenomena. You do not have to run it all, in fact you don’t have to run it at all.
Through parkrun I’ve met people recovering from illness, injury, some that are doing C25K, but keeping to the weeks regime and walking the rest, (but you must count the walk part too as your activity - it all counts) walkers, who do just that, walk, some with disabilities, it’s the inclusivity that keeps them coming back, and of course the opportunity to do something regularly.
Parkrun is a great way to meet people who like getting out in the open air and being active, I find that as you say, many think it’s a ‘race’ and they have to perform in some way, this is definitely not the case, no one is being judged.
It’s not for everyone, some parkruns are very busy and congested, my daughter did one that had over 1000 participants, when they were being lapped it made her dizzy! My local one regularly has over 500, and has narrow paths that you do get lapped on, it doesn’t bother me, I’m never going to trouble the gazelles at the front, but that can knock your confidence as a new runner.
Generally though, I would agree, have parkrun as a target, either as your graduation run or for something to aim for afterwards, I’ve been at this lark over 4 years now and still class myself as a newbie, I’m not going to get much quicker, but that’s not the point, it’s something that is now part of my life that I thoroughly enjoy - even when those gremlins are telling me to stop 😄 yes, I still get them, as does everyone.
Unfortunately the title ‘parkrun’ perhaps doesn’t help, but I don’t think when they started it all that time ago, they ever imagined it would take off like it has. I’d recommend going along to watch or volunteer first, you’ll soon work out if it’s for you or not, and remember, you’ll never be last, there is always a ‘tail walker’
I agree. I did my first parkrun exactly one week after graduating (only because it so happened I was camping just a short walk away). But I walked some of it, ran carefully and took 41 minutes. I had walked there before and knew that if I couldn't run it all I could walk it all in about 50 minutes if necessary as i am quite a fast walker.
It was a month or so before I did the next one near home and again I did not push myself too hard, and I walked a little bit the first couple of times.
The other thing I would add is if you start doing parkrun regularly, don't get hung up about pb's. It is great when they happen but even better to have an enjoyable run, chat with others if you like, but most of all do it safely. The main thing that drives me is to try to avoid getting an injury that stops me running.
I agree! Very well said Rfc I think it is also depends on a combination of the person you are, how you deal with knock backs & perceived failure and how naturally able you are. I knew that if I did a park run it would most likely stop me from completing c25k. I would possibly do one now, 3 months post -graduation, but I'm not keen on supermarket running! But I can also see why so many people want to run before they can walk (sorry about that...) and to go one, the excitement of being able to be a part of something 'runny' is a big lure.
From our parkrun a running club was formed. I haven't joined myself because I don't want to run at night but they are a really friendly bunch and I felt as though I was one of their gang before and after my first 10K (I hardly saw them during the race as I plodded my way round!)
But i digress, what I meant to say is that they run a Pub to parkrun course. As far as I can tell it follows the NHS C25K programme. They all came to the parkrun in week 6 (I think) and ran just one lap together with the leaders. So a gentle introduction to parkrun.
Then their final run was at park run. They all started together with their 5 minute warm up walk then ran their 30 minutes, although I am sure some of them ran to the end if they were able. Not all of them though. There were group tears at the end!
And loads of encouragement from all of the other runners.
Great advice there! I started Parkrun on w6 and just followed c25k on it, and was good, but I do remember on 1 run I started off too fast with the rest of the pack and burnt out, so would echo what's been said..
Agreed, best advice of all is not to set off too quickly, although at Marple you soon slow down over a small but muddy slope , especially if you are near the back because the front runners will have made it nice and slippery.
At my first run, Conkers, the start was a narrow path so I started near the back and set off slowly but at Marple we are spread out across the field. The first time I knew I had set off too fast because I overtook Ron Hill! However he soon passed me and I didn't see him again
Having said that, my first km is always my fastest, so I haven't cracked it yet!
Totally agree. I signed up for Parkrun a couple of weeks ago in preparation, but I haven't done one yet.
Instead I'm consolidating post C25K, with a bit of variety in my running to keep it interesting, and gradually building up to 5k (I was at about 4.2k on W9R3). Once I've reached 5k and I'm comfortable with it I then plan to do a Parkrun.
Slow and steady is not just for C25K, it's a good mantra post-graduation as well.
Good post!! I am still only covering 3.7ish (before knee trouble so god knows now!) I want to do a park run but maybe nearer xmas, need to build up to it. Well said i think too much too soon . Is not a good thing.
I did my first Parkrun 2 days after graduation, but I had already decided that no matter what other people did, no matter what they thought, I would listen to the W9 podcast and do the whole lot, warm up/cool down walks and all during the park run...and most importantly, go at my own pace. It worked a treat and was a great experience, but I feel the podcast kept me on the rails.
Great advice!! I waited 4 weeks after graduation before doing my first one, which was yesterday, but after my graduation I have been doing at least 3 consolidation runs of 5k a week.
Even after doing the consolidation runs, the Parkrun was a bit of a shock as you see everyone speed off at the beginning and your natural reaction is to try and keep up but you know that you shouldn’t.
I can run and have run 5k in 36 mins as I did yesterday but found it much tougher on my body as I know I went off too fast.
I think this is a very needed post. The points RFC makes never crossed my mind but I'm hoping are truly credible.
If they had had Park Run here instead of "Races" I have no doubt I would have knackered myself soon after graduation.
As it was, I never even had any concept in mind of "racing" when I did enter an event and it was also quite a while before I did do one and that just to help raise funds for a charity.
All I had in mind was not walking during it so "slow and steady" was easy to adhere to.
A very valuable post RFC - and it did take moral courage to bring it up on a Running forum so I also appreciate that about you also 🙂
I think this is a brilliant reminder, often we get caught up in the moment and forget about pacing ourselves. A friend of mine is a volunteer at one and she was asking me in September when I'd join her, but hers is in London and they have 700 runners most weeks... So I put this in my back pocket for a while, because I know I'd get too carried away and push too hard. Now I think I'm ready to give it a go, but this is a great reminder to chill and not push it. Thanks RFC...
I'm not sure about this. I did my first Park run as my first post graduation run, and part of me wishes I hadn't left it that long. But mine has a few people who walk/run and I could walk it as quick as the slowest runners. I would have stuck to the programme and I think that would have been fine. I think those who want to do it before graduation do need to have their first five minutes as the warm up. That way the runners will be well ahead and no temptation to go too fast.
Park run or no Park run the rule has to be stick to the programme wherever, whenever, however you are doing it and no matter how you are feeling.
Brilliant advice... and I feel, really helpful to anyone feeling pressured to run ... we are all so different, but well reasoned advice such as this is well worth heeding. Thank you x
I think the basic point is sound - ie be sensible about it! Most of us will probably find that we're not doing close to 5k at graduation - I was doing about 4.2 I think - and the problem can be that you get carried away and push too hard at a mass event which parkrun can be in many places.... even now I find it hard to be disciplined and run within myself until I'm warmed up, and yet my best parkruns have been when I've managed to do just that.
If you're disciplined enough to stick with the intervals, walk the rest, not push too hard, then fair enough; but I know it was almost two months after graduation before I felt that 5k was a genuinely runnable distance for me, and only at that point did I go and do parkrun - I aim for one a month at the moment. Similarly, a lot of people look at Bridge to 10k straight after graduation - I can understand the need for a target etc, but for many (like me) it's actually beneficial to wait a few months, get used to running three times a week, and feel comfortable before moving up - a year after graduation I did my first 10k race yesterday, but I think if I'd gone straight into a 10k programme I'd have struggled - it was bad enough in the weeks following graduation to keep going with the Stepping Stone and other C25k+ podcasts!
I'm not so articulate but have been feeling the same about the way some new graduates move straight onto 10k. Generalising here but it would seem that a lot of folk see this as a box ticking exercise (or get carried with it all) going further, faster before their bodies are really ready for it. Yes running is simple but there is a lot to read and learn around the subject - some of it even interesting 😄. Sorry if that sounds like a moan but I do think the slow and steady mantra should also mean consolidation runs for at least a few weeks if not months before moving on, it really does help to keep those injuries at bay.
I read this with interest as I'm on wk7 but a friend persuaded me to do park run. I jogged & walked round in 41mins. I did my second yesterday in 40mins. I'm very competitive & wanted to better myself but I think you are right. I need to complete c25k before I do another. I have no one to run with & found being in a group helped but yes, I went too fast & my leg/hip is sore. I tried to short cut the app & it was wrong. I'm going back to treadmill to build stamina & finish app during these cold winter nights & do parkrun in due course. Thank you. It made me stop & be honest with myself.
A timely reminder... I was dallying with the idea, I'm on track to graduate at the end of this week. I'll certainly wait until I'm confident about hitting 5k in 30mins before venturing forth. Thank you for your wisdom!
Hmmm... thank you for this- I will wait and make it something to aim for....
I will also get out my invisibility cloak and try the local park run route on my own before trying the 'real thing' to check whether I am ready for it.
I have to disagree with Real Foodie on this one My very first parkrun was done when I did C25k W1D2. I did the 5 minutes warmup and cool down walks and the 20 minutes of run/walk - and when that was finished , I doddled the rest of the 5k to the finish line. I subsequently did this for the rest of my C25K training. In week 9 , I did the 2x5 minute walks, ran for 30 minutes non-stop and then also doddled the rest of the way to the finish line. The trouble for some people is that they take parkrun too seriously - you can walk the 5K if you like , crawl on your hands and knees if you have too ( have almost been there) - use your walking sticks or crutches for those with broken legs, etc.
Well, l simply won't do it. You rightly pointed out an injury possibility and although l could do 5K in around 26 mins, l still remember 2 bad injuries when l pushed above my weight (given my actual weight vs height, that's not that difficult).
l know myself well, l saw some of the runs in my local park and l know l wouldn't want to be at the back and l definitely wouldn't walk, l walk only when injured.
With all that in the mix, l would chase up someone 30 years younger and end up like a broken lego, so for me, it will always be solitary "my rules" runs and maybe a virtual run here and there.
However, l understand and support all aspects of parkruns and value their points - but not for me
Stick to the programe whilst you are on it, and also to spend a few weeks consolidating your runs first. Do the park run when you feel you will be able to go for a 5k run comfortably. Speed is irrelevant. You wont win it. I had an opportunity to do a 5k run around week 7, but deferred as I wanted to concentrate on the programme and not demotivate myself by falling short.
When I did do my first park run weeks later, I loved it. Park run is great, but it will wait. The programm is only a few weeks after all.
At the park runs I have already attended, I have never felt pressurised to do more than I am able to cope with (have just started week 7) . I run as the app tells me and if i feel i can run more then i will otherwise I just walk briskly to the finish. There are many people who just walk the 5k and the marshalls are very encouraging.
Yes I get lapped by those who can run it in 17 minutes but I know I'm not going to be last as they always have a tail walker who will be. I go with the attitude that it's not a race just lots of people who are out exercising at the same time. On week 6 run1 of the programme I managed to finish the 5k in just under 39 minutes....9 minutes of which I walked. Now on week 7 I am hoping to be a bit quicker as I will be running more but if I can't run it I will walk as I have done before and try not to be too disappointed. ....just gives me a goal to work towards.
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I think it is also depends on a combination of the person you are, how you deal with knock backs & perceived failure and how naturally able you are. I knew that if I did a park run it would most likely stop me from completing c25k. I would possibly do one now, 3 months post -graduation, but I'm not keen on supermarket running! But I can also see why so many people want to run before they can walk (sorry about that...) and to go one, the excitement of being able to be a part of something 'runny' is a big lure. 
Park run question 
First Parkrun - warm-up query
Parkrun in the morning 😬
Graduated with my first parkrun!
