Advice l would give to myself once graduating!! 😂

[Abaggs]

Hi,

Thought l would pop over from the bridge to share a few thoughts! I graduated c25k about 14 months ago and like many of you was at a bit of a loss! I know that l needed to consolidate but also loved the structure of c25k, so my first advice would be don't rush. You really need to take time to build up your stamina and muscles. Take plenty of time to consolidate and don't worry about how long it takes to run 5k. I am still anywhere between 30-32 minutes for 5k.

I made the mistake of joining JuJu's plan only a few weeks after finishing c25k. It all went ok, except for being extremely hard work and lots of walking involved post 7k distance 😂

I did make it to 10k mid August but the next day l was on the IC 😞. I'd damaged my ankle and was out of action for a few weeks. My mistake was not doing any strengthening exercises and heading into 10k training too soon.

So my next bit of advice is to do regular strength training, it really does work! I do a short routine 4-5 times a week, including squats, heel raises (for my ankles), plank, sit ups, reverse lunges,etc. I only do 10-15 minutes but over the months l have toned up and feel stronger.

Finally, mix up your runs. I do hill training and intervals. They improve your stamina and speed.

Anyway, l hope that helps some of you. Keep running and try not to overthink things. Just get out there and run 😀😀

[Vintage61 Graduate]

Thank you for this, really helpful. Only just starting week 5 but love the structure and am already wondering how to move on from there with similar build up on progress made

[JaoJao]

I really needed to hear this, thank you. I’m going to consolidate for as long as it takes. Would like to introduce some strengthening so will look into that a bit more. A few minutes a day, no more.

Running has taken over my life and I’m feeling burnt out if I’m honest 😢

[Abaggs Graduate in reply to JaoJao]

Definitely a few minutes a day, but worth it. After a few months you will definitely notice improvement.

[suebuzz Graduate]

Hi there. Have you got any details of which exercises you follow as I could do with those. Is there a specific website/YouTube?

[Abaggs Graduate]

Initially l went on you tube and typed in beginner strength training for runners and followed the shortest one l could find, and with no extra equipment required! Since then l just have my own routine. I have had lower back problems so usually start with a superman exercise on my knees, stretch out opposite arm and leg. I then do normal plank and side plank. Lie on my back and push up bum, hold. Sit ups. Heel raises. Squats, reverse lunges.

It sounds alot but l only do 10-15 minutes and mix it up.

If you are on bridge to 10k there are some links to exercises there, just post a question.

Good luck