Post graduation slump 😣: Following my genuine... - Couch to 5K

Couch to 5K
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Post graduation slump 😣

Onewomanscrusade
OnewomanscrusadeGraduate
77 Replies

Following my genuine joy at completing the couch to 5k, it’s all gone a bit rubbish. I bought some trainers to celebrate my graduation which I find aren’t fitting me well which hasn’t helped. I just don’t seem to want to go out and run 🤷‍♀️. My last run was last Thursday. Is this something that happens to many people? Feel rather sad about it 😔

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GoGo_JoJo
GoGo_JoJoModerator

There can be a sort of anti-climax when you've completed and a feeling of being in limbo.

Just put your old shoes on and pop out for even 15 mins, you'll feel better.

Did you get the new shoes properly fitted?

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to GoGo_JoJo

Hi GoGo. I did go to a shop and did the gait analysis and tried on different shoes. They felt tight but I thought that might be because they were new. I have a wide foot and a high instep but the man said my gait was fine for most shoes. When I ran my toes went numb but then ok. Driving home was numb feet again! 🙈

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Onewomanscrusade

What brand did they sell you?

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to GoGo_JoJo

Brooks. But I need wider fit by the looks of it 🤷‍♀️

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Onewomanscrusade

Brooks are usually fairly wide but certainly if your toes are numb something is not right. Brooks have a great guarantee, get back to that shop and they'll sort it out 👍🏻😁 that will be a big relief and help your motivation too.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to GoGo_JoJo

I wasn’t sure if the guarantee was the same if I bought from a shop but I will be going back. Thanks 😊😊

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IannodaTruffe
IannodaTruffeAdministrator
in reply to Onewomanscrusade

Those shoes sound inappropriately small........ although different lacing can make difference. I would return them.

Many people feel lost after graduation, which is why I recommend in the guide to post C25K running healthunlocked.com/couchto5... that you find some short, medium and long term aims to carry you forward. Those can help you formulate appropriate training.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to IannodaTruffe

The man in the shop changed the lacing for me to make them more comfortable but clearly they just aren’t right.

I have got a plan to join a running club and do a 5k but I’ll look again at the advice you posted. Thanks 👍

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to GoGo_JoJo

I didn’t think of doing a shorter run, just the 30 mins. That seems more achievable atm 👍

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Onewomanscrusade

Start with a low goal, 15 to 20 mins. Once your confidence is back up you'll find it much easier to get out again 👍🏻😁

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to GoGo_JoJo

Really good idea. And I’ll drag my oldie but goodie trainers out too. Thanks for taking the time to post 👍

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WillowandSola

Oh dear poor you, I think this can happen, we made a plan for three different runs each week to mix it up a bit and keep it interesting, just put your comfiest running shoes on and go out for a bit, just do what you want you may find once you are out you might enjoy it, we enjoy it more now we make our own rules

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to WillowandSola

Thanks WillowandSola. I probably do need to mix it up a bit. I’m due to do a park run and join a running club this weekend so hopefully that will also help to get me back on track. And comfy trainers to the rescue!

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WillowandSola
WillowandSolaGraduate
in reply to Onewomanscrusade

Park runssound fun, let us know how it goes

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to WillowandSola

Will do! 😊

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backintime
backintimeGraduate

Maybe try setting yourself a new goal ? I found that helped me. I decided to move up to 10km and started following the 10k plan and it all fell back into place.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to backintime

I’ll have a look into that backintime. I feel a bit like a fish out of water without the structure of the plan!

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backintime
backintimeGraduate
in reply to Onewomanscrusade

Exactly...I needs a plan to follow !

Or at least a firm goal in the not so distant future.

I made it to 10km, then had a goal of transitioning from treadmill to outside, then signed up for a 10k, then a half marathon (1 March next year).

I know at some point I will run out of distance to add, so I will maybe concentrate on speed 😂

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to backintime

Wow good for you backintime! Will look out for your progress 😊

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Buddy34
Buddy34Graduate

Firstly go straight back to the shop and tell them the trainers are not fitting properly. They should be able to help.

Until you get back to the shop put your other trainers on go for a run no pressure. Even sometimes some new music on your playlist and a completely new route can help with all this. Let us know how you get on back at the shop where you got your trainers. Good luck 😊😊😊

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Buddy34

Will do Buddy. I need to get this sorted first. Even though I don’t have the urge to go out and run in general, I think the trainer issue is having a detrimental effect. Will definitely let you all know how it goes 👍

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Buddy34
Buddy34Graduate
in reply to Onewomanscrusade

Did you manage to return your trainers yet 😊

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Buddy34

Going back in today. Hopefully all will be fine. Will keep you posted! 😊👍

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K8nno
K8nnoGraduate

This may help with the trainer issue....

runrepeat.com/top-10-runnin...

Good luck

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to K8nno

Thanks K8nno 👍😊

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PocketPA
PocketPAGraduate

Oh my goodness this is so me! I graduated back in March with a huge feeling of achievement and telling myself how I was going to continue to include running into my weekly routine. However after a couple of weeks it soon slowed off, I made constant excuses not to go out to run - holidays, work etc. So about a month ago I decided I really must pick this up again so went back to week 5 20 min run to see how it felt and found I hadn’t ‘lost it’ although was much slower. I’m still making excuses not to run and tend to only get out once a week at the moment but in my book it’s better than nothing. I think we all know it’s in our head, we just have to want it as much as we did at the start of our C25K quest. Good luck I hope you get your shoes sorted 😊

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Trixibelle154

Maybe join a running group so it's s weekly commitment?

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PocketPA
PocketPAGraduate
in reply to Trixibelle154

Hadn’t thought of that and always worry I won’t be able to keep up with ‘proper’ runners - I’ll have a look into it locally thanks 😊

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to PocketPA

Thanks for this PocketPA. At least I know it’s not just me 🙈. I’m going to try doing some shorter runs, maybe with a good podcast, complete with my old trainers 😊

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allyjo_82
allyjo_82Graduate

Firstly, well done for graduating. I graduated about 2 or 3 weeks ago and found myself feeling similar, heres a few things i did:

I changed it up at the gym, i didnt need to just solidly run so i tried out all the other equipment, i now have one day every week when i mix it up. (I also do a dance fitness class once a week for fun)

I made a new playlist. Fresh tunes to run to made things more fun.

I downloaded map my run, im target now is improving pace.

I also have recorded my progress on Instagram, theres a great comunity of like minded people on there to follow and it gives me a sense of responsibility to keep updating.

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Trixibelle154

Well done you x

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to allyjo_82

Good ideas there. Thanks allyjo_82 :)

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Katnap
KatnapGraduate

I have wide feet and a high arch. I've tried loads of high street available brands and ASICS feel the most comfy.

If they slip and rub or feel too tight when walking then it will be worse when running.

🐱 Katnap 🐱

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Beany123
Beany123Graduate
in reply to Katnap

Same. Bunions too 😫 due to the high arches and weight gain from 2 children and pcos!! Asics for me too! I got some stability ones. Nice and wide in the toe box too.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Beany123

Sounds painful Beany123. Seems like you've found a way round it tho :)

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Katnap

Ooh will ask about Asics too! Maybe I should have gone to a bigger store with more to choose from. Thanks Katnap :)

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Mummyy

Absolutely, this is sooo me. I graduated and was thrilled kept it up for 2 weeks, but then went on holiday for 3 weeks and didn't run at all. Now I'm back running once a week for 20 mins, which is fine but only 2.5 K. Cant seem to get motivated to get out more . I'm gonna try for twice this week see if I can get my mojo back

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AndrewMo
AndrewMoGraduate
in reply to Mummyy

You're still running, and that's the main thing I think. You can always start building things up again, seems like keeping the habit is the key though.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Mummyy

I've had some good suggestions to mix things up Mummyy. Podcasts, new places to go, new playlist, maybe a new class of a different exercise such as a dance class. Might be worth a go. Well done for still going tho :) More than I'm doing!

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BeckyB48

Firstly, we’ll done you! 👏🏻

You just need to get those trainers sorted.

It’s funny how something like that can completely put you off?

I graduated a couple of months ago but keep getting a calf injury 😫

It’s so frustrating because I don’t want to stop otherwise I know I will slip back to bad habits.

Do I completely rest my calf or do I need to do some strengthening exercises? Help someone!!!

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Trixibelle154

Go and get some sports massage and get some hair analysis done at a good running shop. They can check if you are wearing the right trainers and maybe give you some advice on running style and exercises to strengthen your calf

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BeckyB48

Thanks Trixibelle! But what’s a “hair analysis?” 😆

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Trixibelle154

Sorry, flipping auto correct on phone - should be "gait analysis"...

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BeckyB48
BeckyB48
in reply to BeckyB48

🤣🤣🤣

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Jazzyrunner
JazzyrunnerGraduate
in reply to BeckyB48

I feel for you, I only got to week 7 then got injured, and the longer it goes on, the less like a runner I feel. Maybe it would be worth seeing a sports physio? I’m still seeing mine, was back running, but now have to rest again 😣

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BeckyB48

Thanks Jazzy! Will look into that 😊

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Jazzyrunner
JazzyrunnerGraduate
in reply to BeckyB48

Good luck, hope you get it sorted! 🏃🏼‍♀️

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to BeckyB48

Thanks BeckyB48. Agree about the trainers. :)

That calf injury sounds rough! hope you get it sorted soon!

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Trixibelle154

Don't feel sad, just get back out there and run. Just wear your old trainers that did fit and get out there - you are probably suffering a bit from endorphin withdrawal.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Trixibelle154

Could be right there Trixibelle154. I definitely need an endorphin boost right now. The less I do the worse I feel! Thanks for your post :)

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bigmo1

I was exactly the same so now I do Race at your Pace every month as paying £10 for entering and getting a medal 🏅 motivates me. Probably a bit mad but works for me 🤪

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to bigmo1

I like the sound of Race at your Pace. Not heard of it before. And I don't think its mad at all! I've got my first Parkrun Saturday so hoping that will go well. :)

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nif100
nif100Graduate

I have bought a bike. Been out on that and used it to break the constant running I was starting to find like you a little samey...found this so refreshing as I look then forward to my bike and then run days

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to nif100

Breaking it up a bit seems to be working for a lot of people nif100. Will see what else I can do that I might enjoy :)

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KazzyB62
KazzyB62Graduate

Some good advice in these replies. I will be taking some of this on board myself as I’ve not been out since I graduated some 5 weeks ago! Very painful knee since but I’m going to try this weekend even for 10 minutes.

Please let us know how you get on.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to KazzyB62

Ooh Kazzy have you had anyone look at your knee? Sounds nasty! Yes, will let you know how I get on. You let us know too! :)

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trapeze

I missed a few weeks having completed the runs, I was happy to start again from scratch. Apart from the fact that it allowed me to do the easier ones again, I did enjoy the fact that it felt better with having someone telling me what I needed to do. when left to my own devices it was hard to keep motivated. I am currently on my 4th session of doing the full 9 weeks. I started it initially in july 2018. Hoping when i get to the end this time I will find something to motivate me to continue without the encouraging instructions from the phone app.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to trapeze

I've been told about some c25k+ podcasts and I've joined the bridge to 10k group but haven't actually done anything as yet. Might be worth yuo having a look tho. It's also been suggsted I try some shorter runs rather than going straight in for the 30 mins atm, just to get me back out there, so will give this a go :)

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Not60yet

I sort of know how you feel.Luckily I got my trainers(professionally fitted)a few weeks into couch to 5K when I knew I was going to do this and I love them.I graduated a few weeks ago and have done two Park runs.Im running for 30mins three times a week, hate the first 15mins but love the second.Im missing Sarah (Millican)’s support I think.I keep telling myself “you’re doing great flower”😂What I want to know is when it will become second nature, rather than an effort(again I’m only talking about the first 15 mins).I’m loving that I can run 5K and am still so proud of myself.

Don’t stop, you’ve done the hardest bit getting started.Can you find a running buddy?When I run with my daughter the time flies by, but as she lives a couple of hours away I don’t run with her often.

Def go back to the shop that fitted your trainers.I know mine were expensive and I’d be complaining if I wasn’t happy with them.

Remember,your body achieves what your mind believes!

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Not60yet

Thanks Not60yet. Sounds like you are doing really well and have every reason to feel very proud of yourself! I know what you mean about the 15min drudge - I still find running a slog some days. I think I was naive thinking I would be bouncing out the door at every opportunity! But the trainer issue definitely needs sorting now. And I love your last quote - how very true! :)

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Not60yet

I know!My daughter was my inspiration to start running(I used to run 25 years ago) and she bought me a necklace with the quote engraved.

Keep it up,we’re doing brilliantly 👍🏻

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Not60yet

That awesome! 😁😁

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Beany123
Beany123Graduate

This is so me. I am in a club so I have to go at least once a week but have only done one run this week due to pain in calf. I almost cancelled tonight but I’m worryied the C25K group will progress further and I’ll be behind them all, struggling. Definitely join a local club and definitely get out for a short run. I’m doing park run on Saturday but I’ve decided not to try for a time and just do a slower than slow run. Don’t want injury but don’t want to lose my progress. Many of my C25K group were absent from club this week. I think this motivation loss is a thing! We can do it. Perseverance, even when we don’t feel like it. Xxx

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Beany123
Beany123Graduate
in reply to Beany123

I also bought some trainers (Mizuno) after a gait analysis. Felt like a pebble under my toe as well as the numb toe feeling. I changed them for Asics. If you register with parkrun you may get a discount. I did at runners need.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Beany123

Thanks Beany123. I originally started with a running club around 2 years ago when starting c25k but found it very difficult and gave up quite quickly. For me it was better to be able to do the running in around 11-12 weeks and that way I didn't feel like I was falling behind.

Doing the c25k on my own with support for this forum has been a lot more successful for me, as I didn't spend all my time feeling embarrassed that I was last! Also a forum member on here told me to think of the c25k in 9 stages rather than 9 weeks - lots of peolpe don't complete in 9 weeks! Maybe worth thinking about?

I'm due to start c25k this weekend with a running group to try and build friendships there too. Hopefully this will be the extra boost I need.

Hope your injury gets better soon. And I'm off to sort these trainers too! :)

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Beany123
Beany123Graduate
in reply to Onewomanscrusade

I completely agree with you there. I think I’d have fared much better if I had done it over 12 weeks! We definitely moved up to 5k too soon. I’m just about keeping up with the others and they do various groups within the same meeting. I do love being part of a club though and need the commitment it gives me to keep going! I think it’s fab that you have done so well. Keep going -you’re going to be fantastic!

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Beany123

Thanks Beany. Keep going, it’s clearly a positive thing for you.

Going to look at new trainers today, and joining the running club on Sunday 🙏😁

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Beany123
Beany123Graduate
in reply to Onewomanscrusade

You’ll love it! Enjoy x

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Collielovet

Same with me. I just lost the routine. Tried another app but it was not so good and encouraging.

Now I've gone back to the beginning. The weather doesn't help either. Also have holidays coming up where I may not be able to run. That's enough of the excuses. I'm still getting out for a shorter run through the wet stuff and feel the benefits.

Just stay with it. I see some helpful advice in another reply.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Collielovet

Seems to be a thing for some people Collielovet. And you're right about the weather! I'm going to do some shorter runs just to get myself out of the door. Thanks for posting :)

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Not60yet

I’m a bit weird I think,as I don’t mind running in the rain.I started couch to 5K on 3/7 on holiday in Gran Canaria,it was sooo hot.Then came home to equally hot (it seemed) sunny Cumbria.When the weather changed I actually found I like running in the rain!I think I just like to run, but want to do it effortlessly.Got a few hamstring niggles and have to remember I’m nearly 60!

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Not60yet

That’s very inspiring! I hope I’m still running when I’m nearly 60 👍😁

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Onewomanscrusade

An update: returned my trainers and got a nice pair of new balance that are wide enough for my feet and supportive enough for tarmac. Thank you all so much for you words of support and wisdom. All in all Runners are a pretty good bunch 😁😁👍👍😘

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Newme1970
Newme1970Graduate

Hi, I just keep redoing the 9th week of C25K, but strangely enough I find it hard to run for the full 30 like I did before; so at the moment I’m mainly running but with 3 short 30 second breaks in between. I think I am running faster than I did, so maybe this is why I’m getting more tired quickly? I run every other day without fail though.

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Newme1970

Thanks for this Newme1970. It does seem harder now to run 30 mins so I’ll try that 30 second walk idea. I’m impressed you keep going without fail! 😁👍

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Newme1970
Newme1970Graduate
in reply to Onewomanscrusade

I’m determined to carry on otherwise it will be so easy to get back into bad habits again.. I think I’m naturally quite lazy and am determined to lose more weight and get fitter. How did your park run go?

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Onewomanscrusade
OnewomanscrusadeGraduate
in reply to Newme1970

It was ok, harder than expected. 5k is a long way when everyone is running in the opposite direction to me lol. I’m considering joining a gym just so I’ll keep the routine going when the weather is poor 🤷‍♀️😊

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