Need reassurance

[ClaraPP]

So I graduated a few weeks ago first week of consolidation runs went really well then due to several things happening have only managed 1 run over the last 2 weeks. Finally went for a run this evening and only managed 20 mins please tell me I haven’t undone all my good work?? ☹️

[UnfitNoMore Graduate]

You haven’t undone all your good work!

It takes two weeks before you start losing any fitness... which is the time you’ve not been regularly running, and that one run you did will have boosted you again to an equivalence of only not running for a week(ish)

You got a tough run... have a rest day and go again... set off deliberately slowly for the first 5-10 minutes before easing into your regular pace.

[ClaraPP Graduate in reply to UnfitNoMore]

Thanks will do

[CrimsonMama]

I am sure you will be fine! The weather is pretty energy draining at the moment at this time of year. I graduated in Feb but last week cut my run three minutes short as I just reached my limit. (It would have been shorter but I pushed myself as much as I could).

Another time I had a calf strain and couldn't run for a few weeks. I just repeated some of the earlier C25K runs and built back up again.

Just go back to week 6 or 7 and repeat those runs maybe?

I think the main thing is getting into the habit and keeping the habit of three runs a week. Now you have graduated there is perhaps less of a drive towards that goal of completing the week. But remind yourself how great it is for your health and fitness! Even if you do end up with a shorter run at least you got out there! Any and all exercise is brilliant!

[ClaraPP Graduate in reply to CrimsonMama]

Thanks 😊

[GoGo_JoJo Graduate]

You haven't. It's all in your head, you went out worried and your gremlins pounced.

Have a rest day then go out with the mindset for 30 mins and don't let the doubt creep in. 👍😉

[ClaraPP Graduate in reply to GoGo_JoJo]

Will do thanks

[Granspeed Graduate]

You’ll be fine. UnfitNoMore is completely right & I’ve tested his words personally. 😄 Relax into it & accept that body, weather and Life all require little adjustments to our running plans.

If you keep the general gist of it going - 3 runs a week & at least some of them 30 minutes or so - you’ll be consolidating all that C25k effort into stronger legs & breathing now adapted to running.

[ClaraPP Graduate in reply to Granspeed]

Thanks

[Couchpotato2 Graduate]

No no , it’s all there. The second run I did after graduation was 20’ and it was awful, was ready to pack it all in. In the end I realised I was going too fast, i was hungry, I was thirsty. Anyway keep at it, vary run lengths if you want and terrain and soon you’ll notice a nice progression. We all have bad runs so it’s important to acknowledge it and move on x

[ClaraPP Graduate in reply to Couchpotato2]

Thanks it’s good to hear that people have been there and got past it

[Couchpotato2 Graduate in reply to ClaraPP]

Yes it was a bit of a revelation when I cried for help just after graduation, I realised so many people were going through the same

[Couchpotato2 Graduate in reply to Couchpotato2]

healthunlocked.com/bridgeto...

[RI78 Graduate]

I completely get how you feel! I’ve struggled with my ankle and have only managed 2x 15 mins and 2x 30 min runs since I graduated at the beginning of June and felt very deflated about it all. Ran last night and hope to get back into my routine. It’s tough isn’t it but keep going 😊

[ClaraPP Graduate in reply to RI78]

Thanks you too

[RI78 Graduate in reply to ClaraPP]

We’ve done it before we can do it again 😊