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Couch to 5K
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How to keep motivated after graduation

Yesterday I finally graduated and I think I have developed a love hate relationship with running. I love the thought of it, hate the running part but, love the feeling when I’ve finished. I’ve definitely lost weight and toned up. I’m not sure how much weight I’ve lost as I never weigh myself but, I’ve gone down 2 notches on my belt. ( A good indication in my book). So what next is my question,how do I keep motivated to carry on running especially in winter, park runs are no good as I work most Saturdays. I don’t want to go back to sitting on the couch and then after start again next summer.

5 Replies

Belt notches and inches are much better measurements of progress than weight in my opinion, especially when using running to burn fats as it also builds muscle meaning weight can plateau as you change shape.

I think you need to find an app that will tell you it’s run day... and find a coach for your ears. Nike guided runs are great, and headspace ones on there may actually make you enjoy the running bit too.


I’m using the Nike app but just basic monitoring ie distance run. I will investigate the app feather

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The guided runs are cool... there’s a don’t want to run, run... no time? Go time and a new one today suckcess. These are good when you’re thinking of excuses!

You can set a plan and substitute recovery runs. So if you have a 2 mile, you know roughly how long that takes so can do a guided run of that length and at the end you can allocate it to the run you were due to do.


Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...…….what-next

The most important part, in my opinion, is to give yourself some short, mid and long term targets. Eventually running will be ingrained in your lifestyle, like cleaning your teeth.......... something that you just do because it makes you feel good. Running in new places is also highly recommended, especially cross country.

Keep running, keep smiling.


I'm the same with the love/hate relationship. I just vary the runs a bit, a 30 min run, then on the next run day, interval running (10 mins normal pace, 8x1 min fast pace with 8x slow pace and 5 min cool down run). Then on the 3rd run of the week do a 5k.

Need to find a way to overcome the boredom of running though, and music does nothing for me - arrrgh


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