Struggling with runs

[Benson01]

I finished c25 but as finding it so tough have gone back to running for 20 mins. My fitness is not improving. I'm wondering if it's because I have a sedentary job and maybe on non run days I need to do some cardio, any thoughts or advice as do not want to give up running.

[E27M14 Graduate]

One of the biggest lessons I have learned since finishing C25K is that “just because you can run 5k doesn’t mean you have to every time”. Drop it back a bit, run for 30 minutes or 3.5km or whatever you set yourself and do that a few times until it feels a bit more comfortable before you push yourself a bit further. You need to keep it enjoyable in order to keep on doing it, but you also do need to push yourself a bit to see an improvement in your fitness.

[RunStitches Graduate]

Run slower! I've struggled with some runs and it turned out I was running quicker than I thought, which exhausted me and made me think I wasn't doing well. Also try not to think about how you're feeling or breathing while you're running. Easier said than done I know, but I find if I'm distracted I run for longer and better as I'm not stressing about how I'm doing. Don't give up!

[Judy20 Graduate]

Just keep running and the 20 minutes.... is a great point to build from-remember back in week 1??? Exactly!! Good luck.

I’m also finished and trying to find my way too. 👍🏻

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Any cross training you do will make you a better runner.

Perhaps you need a break with no running for a week or just have more rest days between runs.

You don't say how long since you finished the plan, but there is no magic that happens at graduation, you just have to keep plugging away to build stamina and endurance.

If any run is tough, just slow down.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Keep running, keep smiling.