Is it just me or has anyone else found the first few weeks after graduating really hard?! I’m finding it harder to be motivated and also physically difficult- I think I expected it to get easier to run for 30 minutes, but it’s still hard. I ran for 5k today, which took 33 minutes and that extra three minutes was really hard... I’ve been using the couch 2 5k+ podcast which is good but it just doesn’t have the same effect as the couch 2 5k app!
Any tips to keep me motivated?!
I felt a bit lost when I finished the 9 weeks, didn’t know what apps to use to continue through my consolidation runs. I did my last consolidation run this morning, 5k in 36 minutes which is my best time yet. What I’ve learned since finishing is that I like to listen to podcasts over music, I find it easier to take my mind away from what I’m doing and have listened to some really interesting things I’d never have listened to before, perhaps a change of what you’re listening to? Even on the worst days I’m still able to get up and go out and feel better for it, I’m sure you feel better once you’ve run, take a moment to think about the reasons you started, do you want to go back there? I find it hard, like you, but the sense of achievement when I’m done is immense, I’m sure you feel the same, think of the positive impact running has had on your life 😊
You’re right, I always do feel better after going out for a run even if I thought I didn’t want to go! I’ve tried changing what I listen to, but found that when I listen to podcasts and take my mind of running I accidentally run faster and get puffed out very fast! Going to give the Nike Run thing a go as so many here have recommended it 😊
You’re doing great, well done on that 5k in a very good time. The C25K+ podcasts are really better after consolidation, they’re not easy runs. The aim of consolidation is to make the run easier. Are you running all 3 runs at the same pace? Try dropping the pace a little on one and see how much easier it feels. I used Nike Run Club guided runs in consolidation... there’s a choice of 30 minute ones and you’ll have a coach in your ears, often reminding you of how you should be running effortwise. As you’ve now done 5k, there’s a distanced based one to match... coach Bennett reminds you to run easy early on, gets you to consider how you feel, and then helps you decide wether to up the pace on this particular run or not. I’ve run it a few times and while his commentary is the same every time, my answers to it are not... it’s been a great tool for me in learning how to run 5k and I’ll use it again in the future.
As for keeping motivated, I set goals. Maybe book an event, maybe set a target time for 5k, maybe start to think about getting to 10k... there’s a few choices.
Thanks for this, I think I’ll try the Nike Run Club thing and see how I get on... As for my pace, I usually just run at whatever pace feels comfortable which is about the same each time. The c25k+ podcast on speed works for me, although the “fast” bit for the last five minutes can be a bit much! I have found that when I listen to unrelated podcasts, whilst it does take my mind off running I tend to accidentally run at a quicker pace and get tired more quickly!
That lower gear is the one to find... I run some Nike speed sessions now and they always start on easy/recovery/warmup pace, if you get in the habit of 4/10 effort, then you’ll have some gears to go up on that speed podcast and shouldn’t struggle at the end... 4/10, 6/10, 8/10 is much easier than 6/10, 7/10, 8/10.
Keep going and best of luck! You’ve come so far! Sometimes the smallest thing can throw you off, be kind to yourself, have a rest day, have two, reflect and you’ll be back out there.
I know what you mean. I have been a bit all over the place since graduation. Wasn't sure if I was aiming for 5k or 30 mins running. I have been getting out which is great because I was worried my enthusiasm would go on graduating. I have been listening and running to the Nike run app mindfulness runs 25 mins and 30 mins runs. Changed my location mixed it up a bit and got new shoes. Only ran once last week but determined to get out more this week. Had a great 30 min run today a hill as well. All we can do is keep trying. You sound like you are doing so well !
Yeah I’m the same - I’m still not sure if I’m aiming for 5k or 30 mins! I have a Fitbit so I tend to set the goal for one or the other, depending on how I’m feeling... Sounds like I need to give the Nike runs a go. New shoes sounds like a good plan too 👍
I’ve tried all kinds of challenges and permutations, and kept struggling. There’s a lot of stressful stuff going on at home and I’m still not completely free of the depression that struck in early Spring. So I sat down and thought about it, and came to the conclusion that I don’t really enjoy running (I know - heresy !) but I’m really enjoying being fitter and on better terms with my body. So now I go out as often as I can. If I want to run, I run, and if I don’t, I walk briskly. I use Strava to keep tabs so I know that month on month I cover a little more distance and climb a little higher. And I’m keeping up the Strength and Flex podcasts. It’s working, if not impressing anyone 😄
Sounds like it’s working for you, just keep doing what you’re doing! It is kind of nice having the pressure taken off now that I’ve finished the plan - I used to feel like I had to go whereas now if I don’t want to run, I don’t, and I don’t stress out about not keeping up with the plan!
I know - such a relief to just enjoy it 😄
I am impressed ! A very reasonable approach. I enjoy the after run the most. Endorphins or smugness or relief it's done! Combination of all three and a bit of pride that I did it 🤗
And well deserved ! Enjoy !
week 8 run 2 -hard work
Consolidation Run 1
Week 2 - will this work ?
W1R1 Exhausted but did it.
Staying motivated when going back to work
