I graduated a couple of weeks ago, and had hoped it would be getting a bit easier by now, but if anything it has felt harder. I'm nowhere near 5k (2.8-3.2) on last few runs, which doesn't bother me...I just thought I'd be a bit more comfortable by now.
I had to stop at 18mins yesterday due to cramp in my feet and a sore left knee and am now dreading tomorrow's run😥
Anyone else found this after graduating?
Oh gosh yes, it takes a little while to establish what kind of runner you are and how it works. I took about a month or so to keep doing 3 runs a week more or less at 5k, but didn’t stress if I didn’t do it.
The comfort factor - try an extra day’s rest - if you’re carrying a niggle not resting makes it worse, also taking things like ibuprofen can mask the recovery and in some cases hinder it.
Cramp is usually a hydration thing.
I think it was Irishprincess who said that it takes a year to build your running legs and in truth the C25K 9 weeks is just the start. I reckon I’ve learned as much about my running and bod this last month and that is 7 months post graduation.
Have you played about with the speed and stamina podcasts? They may be worth a go, just to see how you like and react to them.
The running is the thing not the distance, every run you do is going in the experience and stamina bank. Also maybe do the unthinkable and take a week off. It’s often reckoned a few days rest, makes the word of difference and even the professionals do it from time to time...
Hope you find it a bit easier next time
Thanks so much for this, I was on such a high after completing the programme and thought I'd cracked it. I guess I just need to keep on keeping on, I'm going to get myself some better trainers to see if that helps too.
You know I understand entirely why the programme gets you to a state of independence, but I so wanted Michael Johnson to continue to nurture me. When it goes crappy you assume it’s your own fault and that all the other wonder graduates are knocking out 30 minutes 5ks, or worse all of a sudden dropping into half-marathons....
It was irishprincess's observation that really struck home for me, of course 9 weeks in anything doesn’t make you an expert...
Good luck hunting for those new trainers - remember the obligatory pics, for gloating purposes.
Good luck and happy running....
I'll definately check out Irishprincess's posts👍🏻
Yep, it sounds like something I'd say 🙂
Getagrip2018 it takes a wee while for your legs and body to get used to running so please don't feel disheartened. I felt like you did for months after graduating and then one day it all seemed to fall together and feel a bit easier. The secret is to get into a routine and just run and keep running. You don't necessarily need a goal or a target to begin with. Just run for pure joy and because you can. I look back on those days with great pleasure and a big smile on my face because I didn't put myself under any pressure.
Enjoy it and keep running 🙂🏃🏃🏃
The running legs have only just started building up... C25K was just the beginning... and you did wonderfully.
Try some short runs, different routes, and pop in 30 minute ones too...consolidation is the thing but in a relaxed way... then the C25K+ podcasts can be fun and very useful..but they are challenging...
Warm up really well, put in rest day exercise too... and stretch well after every run.. that goes on Also take a peek at this post too. for some great ideas..
healthunlocked.com/couchto5...
Then..take a breath..head out and relax... let the runs evolve...
Thanks for the reassurance, I've been very unfit for a very long time so guess it's going to take a while.
I graduated 5 weeks ago, and still haven't run 5k. I did C25K on the flat. Now it's lighter i have started doing trails, so my 30 minute runs are covering even less distance. I haven't increased my runs yet from 30 minutes because i still find it a challenge. My first trail run was more walking than running as i found it so difficult. We have come so far, and we must keep going
Well done on tackling trails, I'm exhausted just thinking about it!
It was a month after graduation before I ran 5k and then it took 38 minutes. I graduated in November and think I've only just recently settled into my running groove (though I've always enjoyed it).
The C25K + podcasts are good if you fancy a bit of structure but I've also enjoyed experimenting with different routes and playing about with what I listen to (love a radio play or audio book I've discovered).
Also eventually plucked up the courage to get a gait analysis done and got some new shoes which sorted out a knee niggle I had.
Keep going ... and enjoy the journey 😊
I think a change in perspective might help. Look at how you were, not 2 weeks ago, but 5+ weeks ago. Perhaps in another 3-5 weeks from now you will see the improvement.
I too graduated 2-3 weeks ago and whilst I have once done the full 5K by running for as long as it took, I am still finding 30 minutes very tiring. But I also think that I might be setting off too quickly and tiring myself out too soon.
Consider the long game and still celebrate every 30 minute outing.
Struggling
Struggling after illness
Really struggling
Struggling!!!!!??? 
Week 7, run 2 really struggling 
