Struggling after graduating..

[Dbon]

Hi Guys!

I’m a couch to 5k graduate. The first few runs post couch to 5k were awesome. Now I’m finding it a bit of a struggle and I’m really disappointed and I haven’t made any progress at getting any quicker.

I have aches and pains. Lower back pain seems to be the worse culprit most likely from weightlifting and I’m at the last part of my diagnostic radiographer degree which is literally taking up most of my time so last week I only got one proper run in and it wasn’t the best 😐

Does anyone else have to wear something to cover their legs when they run in cold weather?? It seems that if I wear shorts or thigh length leggings my calf muscles just tighten up!

Is anyone else having these issues? It’s making me feel a bit useless and sad at the minute.

[FMS50 Graduate]

Hi - I absolutely agree that it’s hard now we don’t have “the plan” to follow and have found it tricky working out what to do now

My natural inclination is to stick with a route I can do (2.4miles) and try and get faster and alternate with attempts at park run which is still something of a stretch

I’ve only run in lovely long pants so far ( really comfy soft ronhill trousers)

Haven’t graduated to shorts yet!

We need to find New goals I guess to keep us going?

[Dbon Graduate in reply to FMS50]

At least I’m not on my own in feeling this. I am thinking about doing a local park run.

[FMS50 Graduate in reply to Dbon]

I’ve been going along to park run and walked the dogs whilst my husband has run - so have built up an understanding of what goes on and I’ve had a go myself a couple of times - one very slow completion and once when I just did one circuit (half a run)

It’s been ok - people are great

I’m going to aim to do a park run every other weekend I think

It would be good to hear how you get on

[theoldfellow]

I think it's a mistake to try to run faster after graduating. You need to consolidate, and let your physiology fully adapt to being a regular runner. Even just three 2 - 3Km runs a week will keep your fitness level and continue the adaptions. But ideally get in one 5Km, I'd recommend a local Parkrun for the camaraderie.

Your backpain is more likely to be from long hours studying. I'll bet you spend hours siting reading and writing at a screen? If you can find a way to do it standing that will help. (But I am not a physician!!)

I started running in compression-tights when the weather got cold last autumn. I love them, and I am sure they help my legs along.... Most runners at my Parkrun wear leggings in the winter.

There is nothing unusual in feeling a bit deflated after the right of graduating. But you ARE a runner now.

[Dbon Graduate in reply to theoldfellow]

I’m just going to try And run for longer.

My back pain is definitely from deadlifting and squating, it’s the same ache/pain I get after I do both of those weightlifting activities. It’s right in my lower back only on the left side. Probably started off with having a heavy bag in the right and the left compensating for it.

Started stretching and it’s not so much of an issue.

Thank you for the park run recommendation.

[Jay66UK Graduate]

Hi. Congratulations on graduating.

For me the secret to keeping motivated was having a goal. Mine was to run further, yours seems to be to run faster. Challenge yourself to make sure this is what you want to achieve.

I can make suggestions for running further. For running faster I’m no expert but those I know who have gone down this route swear by intervals and by running slower, longer distances.

Ultimately you just need to own this and plan your running week ahead each week, then get your kit on an go. Good luck with it!

[Dbon Graduate in reply to Jay66UK]

Thank you.

I might just try and consistently run longer rather than quicker.

[Windoze Graduate]

Hi. The post above by Oldfellow pretty much sums it up! Speed will happen you just need to mix up your runs a little and consolidate.

Maybe 1 slow long run. Starting 5k and increasing slightly each week.

Run 2 throw in some intervals or a fartlek. These will help with your speed.

Run 3 hit the PR for a blast 😎

[IannodaTruffe Mentor]

Have you read the guide to post C25K running? healthunlocked.com/couchto5... which advocates creating some short medium and long term targets, so that you still achieve something new on a weekly basis.

I don't know when you graduated or how you are measuring your progress, but if you are having weeks when you only manage one run, then progress is going to be limited.

Are you doing any strengthening alongside your running? Without it you are going to be prone to aches, especially in your back as runners need a good strong core.

Did you do a spell of consolidation runs immediately after graduation? They give you the opportunity to relax into your running and enjoy it for the sake of it........not just because of a new performance record.

Your situation is quite common, especially amongst those who like to be guide by a plan, which is why the guide to post C25K running was written.

Find some aims.....then you will not be aimless.

Get stronger.......... then you will not ache so much.

If your legs get cold..........wear something warm.

Stick with it............the benefits are vast and wide ranging.