Struggling with 30 mins post grad

[SundayStart]

Okay so I completed C25K just after Christmas and have been running 3 times a week since then. I am really struggling now though to run continuously for 30 mins even though I have done so in several occasions. I’ve got it in my head it’s ok to walk and my mind / body seems to want to do so after each 10 mins!! How can I get this bad habit rectified? Anyone had this problem? Pretty sure it’s physiological.

[Oldfloss Administrator Graduate]

Well done you... maybe try and mix it up a tad.

Put the 30 minutes focus to one side... try some short runs... maybe even a tad speedier... then a slightly longer run and then maybe a lovely relaxed, see where you get to run,; those are the ones that build up stamina, and strength and eventually distance and speed.

In consolidating, new routes may help too... even reversing a route... and maybe take a peek, also at the C25K + podcasts.. they are fun... different an a tad challenging too.

[SundayStart in reply to Oldfloss]

Thanks oldfloss. Think I am obsessing and like you suggest need to change the focus etc. Hopefully then the 30 mins will naturally come again 😁

[Oldfloss Administrator Graduate in reply to SundayStart]

It will and other benefits too... when you stop looking...they find you

[RunningMigster Graduate]

I think it is entirely in your head.

I've also had a couple of post grad runs like that. On one of them I had a car look as though it was going to pull up next to me, and thought, please dont ask for directions, because if I stop, I'll never start again 🤣.

I think there is a number of things you can do.

How close are you to 5k?

For my consolidation runs, I'm now aiming for 5k (between 33 and 35 minutes), rather than just the 30 minute target. That's taking my mind off the minutes!

You could also just change your target from 30 to 35 minutes. Do that a couple of times, and then do 30 minutes again and see how it feels?

Or could it be that you're missing the voice prompts? I re-ran wk9 run 3 about 4 times after graduation. Now I'm using RunKeeper which I've set to give me a pace / distance update every 15 minutes and at 5k.

Then of course there is all the usual, but very important stuff... are you keeping hydrated, do you need to slow down? Change your route or music maybe?

It's all in the head. You know your body CAN run for 30 minutes. The trick is knowing how to convince your head of that too. Not easy!

Let us know what you do and how you get on.

Mig

[SundayStart in reply to RunningMigster]

I find myself hoping they’ll ask for directions so I can stop!!! So I agree it’s in my head ... but now it’s in its hard to kick it out! Will try mixing things up more to try and not focus so much on this though. Kind of need a technique to run through those moments when my whole being is screaming stop 🥵🤐

I am just about on 4K in 30 mins (no stops) and have run 4.5 k in 35 mins (with 3 short walks 30 secs and 2x 1 mins)

Think I will go back to Michael Johnson as agree the countdown did incentivise 🙂

[Speedy60 Graduate]

I do some shorter run. Intervals of three minutes slow, two minutes as fast as I can. I run three times round the park and then go home. It takes me about 20 minutes.

I also do longer runs slowly. So far the furthest I've run is 7.5k in 50 minutes. I tried c25k+ on Saturday. It was good to have Laura coaching me again.

You could try looking for some new routes with challenges like hills , or sign up for a parkrun.

Good luck

[SundayStart in reply to Speedy60]

I think interval training is a fantastic idea thank you. Will really give me something else to focus on rather than will I be able to run as long as I want to be doing 😁

[Buddy34 Graduate]

Congratulations on completing c25k you must be so pleased 😊😊👏👏👏👏

What about finding some brand new running routes , just to take your mind off the time. Good luck

[SundayStart in reply to Buddy34]

Thanks Buddy. Maybe some brand new running shoes too? 😍

[Buddy34 Graduate in reply to SundayStart]

Oh yes if you must🤣🤣

[Speedy60 Graduate in reply to SundayStart]

I've just bought new running shoes. It definitely focuses the mind.

[IannodaTruffe Mentor]

Have you read the guide to post C25k running? healthunlocked.com/couchto5...

It includes advice on consolidation running, as does the monthly Consolidation Club, healthunlocked.com/couchto5... where you can see what other people are doing and get help devising a route forward.

You may just need a break for a week to give your body a rest.

I always recommend just going for a gentle run in beautiful natural surroundings, forgetting about pace and duration.......run for fun!

[SundayStart in reply to IannodaTruffe]

I do aspire to running for fun and do have a bad habit of putting too much pressure on myself and obsessing over things so think I need to relax a little more!

Will check out the links and thank you 😀

[Jell6 Graduate]

I had this quite a lot!!!!, I went through a phase of just stopping for no reason at all.

I overcame it by not setting out for 30 minutes, the pressure was off. Now I set my timer for a minimum of.... whatever, generally 25, because we know we can do this don't we?

Since doing this I just feel better about it, and invariably run for longer. It's a matter of tricking those gremlins I think 😈👹👺.

[SundayStart]

That sounds like a really good idea ... shorten the timer but keep running (hopefully to our pace those nasty gremlins) 👿

[Seaside22 Graduate]

I graduated in August and still struggle to regulate a run without MJ's voice to help with timing - so I've been re-running week 9 since then, but I don't really see it as a problem. All the best with your own consolidation.