CONGRATULATIONS!!! Is that a new shiny badge I see???
If you haven’t got your shiny new badge you can collect it here healthunlocked.com/couchto5....
Wow.....what an achievement you have made and have been working so hard throughout this lock-down situation we’re all facing...and if you started running for something to do at the beginning of lockdown very well done for sticking to it, you really have earned your lovely badge. With the lockdown easing slightly maybe it’s time to start finding a new route to mix things up? I don’t know about you but sometimes I find myself running in the same place a lot and it can become quite monotonous so I do try to mix up my runs whenever possible.
So this consolidation club is here for you to discuss any worries, queries, advice or fabulous running triumphs you might have...after all, it’s good to talk...whatever it is, we are here to help and to celebrate all that running brings 😉
Sometimes the period soon after graduation can be a bit like limbo...what to do next?! There’s no structured runs anymore and it feels like you’ve had your apron strings chopped but worry not because that’s what the Consolidation club was created for, so you’re only a click away from your running buddies who feel exactly like you!
What do we mean by CONSOLIDATION?
As at any stage in running, when you have increased your running distance or duration over a few weeks, it is good practice to consolidate (work on feeling stronger running for 5k or 30 minutes) for a short period, bedding in all that effort.
Having just finished C25k, it is a good idea to:
★ Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks
★ Try out different routes
★ Just enjoy your new found ability!
Without having to increase duration week on week, you can take the pressure off, have fun, run somewhere beautiful and new, forget about pace. While you are consolidating you are also helping to establish the habit of running in your life. It is said to take twelve weeks of changed behaviour to create a new habit, so a three-week consolidation will get you there!
We encourage you to check in here straight after graduation, tell us how you're doing and feeling. Give us your run reports, swap ideas, ask questions and get help formulating plans and targets, knowing that at least one member of the admin team is keeping an eye out, with all the usual advice to offer. There is no need to sign up, just drop in and have your say.
★★ And check out our full GUIDE to post-C25k running: ★★
Consolidation is not compulsory, but is considered good practice for all runners, at any stage, who have increased duration and distance over the preceding weeks and is particularly appropriate for new runners, to reduce risk of burnout and injury. How many runs this takes will be very individual, but it is so much better for you if you feel strong and confident about your 5k or 30 minute runs before starting work on faster times and longer distances.
So, over to you new graduates! Who wants to tell us how it is going/feeling? How can we help support you at this stage? Know that we've all been there, and we're HERE, with and for you!
The Couch to 5K team xxx
May club healthunlocked.com/couchto5...