Aaaargh! I seem to have lost it

[Health2020]

I graduated C25K about 2 1/2 weeks ago and only managed one more non stop 30 minute run after graduating. (So did 4 x 30 minute non stop runs in total) Since then every run I do i can’t seem to run non stop. I end up having to break my 30 minutes up ie run 10 mins walk 1 minute run 5 etc some times I can run 20 minutes and then walk run the last 10 mins but getting really frustrated and feel like a failure (no matter how much I tell myself I’m still getting out there) I’ve tried slowing my pace, hydrating, good tunes, rest days etc. I don’t know which week to go back to or where to go from here. I tell myself my body has proved I can do that distance- I don’t know if it’s a mind thing or a weight thing (I’ve started eating everything in sight in the last couple of weeks) Sorry for the long post. Any ideas warmly welcomed? X

[IannodaTruffe Mentor]

Discipline is a necessary factor in developing the running habit .......and also in a healthy diet.

The Consolidation Club healthunlocked.com/couchto5... exists to try to help newe graduates who are feeling lost.

Have you read the guide to post C25k running ? healthunlocked.com/couchto5... in which I suggest having some weekly targets to hit.

[samejeans Graduate]

I think it’s a mind thing. I think it was about the same amount of time after I graduated that I had a few off days where I kept stopping, but then I ran 5k after maybe three runs that I thought were a disaster. I have no advice however - do you have a running buddy? When I run with my partner stopping is not really an option, which helps!! You can do this!

[Health2020 Graduate in reply to samejeans]

Thanks for your reply. I’m too embarrassed to run with a friend as they might think I’m worse than slow. I have run a few times whilst my daughter cycles and I had initially thought that would be a disaster (thinking I have enough to worry about myself let alone her on the bike) but strangely it works because either I have to keep up to make sure she’s ok or keep running so as to be an example for her to keep going - maybe I should try it again with her - thanks

[samejeans Graduate in reply to Health2020]

I also think boredom can also be a factor (for me at least). Today I tried an audiobook which took my mind off the running (which I enjoyed!), and last week I tried the zombie run app which I thought would be stupid but was actually quite fun - and I ran beyond my 30 minute target which I was pleased about. I think we've just got to find what works. There will be something that helps you to find your mojo. And as Appollo said, while you find out what that is, at least you're still getting out there.

[Appollo Graduate]

Hey, go easy on yourself! You're not a failure, you're still getting out there.

Why don't you take a step back - aim for 20 mins plus a walk plus 10mins and the build it up again over a few weeks.

If you can achieve what you set out to do (ie 20 mins initially) you'll be less likely to want to sabotage your efforts by eating the wrong things in between.

Keep going, don't give up - be proud of what you've achieved and what more you are going to acheive!! 🙂🏃‍♀️

[Health2020 Graduate in reply to Appollo]

Thanks for the advice. It’s strange to think something so physical is connected to mental. Yes, I think if I step back and achieve a smaller time then I can move forward again

[samejeans Graduate in reply to Appollo]

I agree with this too. I've been going out for 20-25 minute runs, then one in every three is a 5k, and I'm finding that more motivating. Running for 20 minutes is still waaaaay more than I could do four months ago. Small steps.

[Shuffledaway Graduate]

It’s definitely a mind thing but also maybe you’re going too fast. Try slowing down and just relaxing and enjoying it. Just getting exercise for 30 minutes is an achievement in itself. I did another 5k run last night without stopping but last week I only managed 3.5 and had several stops. So, just carry on and don’t overthink it, you will do it!

[Health2020 Graduate in reply to Shuffledaway]

I’m so convinced it’s a mind thing. The other week I ran 4 x 10 mins with small breaks between, so my body can manage 30+.

[Goldcharm]

Just do what you can. I finished my C25k and although I still run every other day I have to do 54mins to do 5k. I can’t speed my rhythm up. I’m comfortable going slow😕So I’m going to go back to week one and try to speed up on each run. Does this make sense?

[Health2020 Graduate in reply to Goldcharm]

Well done on your achievement and good luck with it moving forward

[SmilelikeImeanIt Graduate]

I’m feeling much the same. I did a 30 min run post graduation then next run did 20 min intentionally as wanted to enjoy it, and did. Run after I just couldn’t carry on after 16 mins (but my prep had been bad and I started off too fast).

Took a few days break (as heat was so awful also) and then did 25 mins on Saturday. Going to do 28 mins on next run.

Took Ian’s advice and have set myself some goals for each week. Also gone back to using Week 7 programme. I can’t do it without Sarah! Will use Week 8 on next run. I think that firm mental goal is key.

Good luck!

[Health2020 Graduate in reply to SmilelikeImeanIt]

Thanks for your reply. I’m going to look into Ian’s suggestions. It has been hot recently. I’ve kept a running journal and for a couple of days I’ve just been happy with whatever I run distance or time wise as it’s been so hot!

[willrun4snacks Graduate]

After graduating from C25K I felt a bit lost without having a coach through each run. I went looking for a good running app and found Nike Run Club. It's a free app with loads of guided runs, and it's made a huge difference to my running! Having a coach motivating you and even just hearing a voice chatting away in the background has really helped me keep pushing through when I'm tired and I swear by it now

[5kstarter Graduate in reply to willrun4snacks]

I second this. The ‘Just a Run’ run is excellent for getting you to relax and slow down, and that’s half the battle on doing the 30mins I think.

[Health2020 Graduate in reply to 5kstarter]

I have been thinking that one time I should go out without running to a programme or having music on and see how it goes

[Health2020 Graduate in reply to willrun4snacks]

Thanks for the advice x

[Belushi Graduate]

I found it a struggle after graduating, I found a rhythm and route that got me running about 25 minutes then stepped it up once a week to 30 mins, before 30 became the norm. 2 years on I am doing 5k 3 times a week, with an very occasional longer run. The eating thing may be your body adjusting to the increased activity, I used clementines as my go to snack.

[Health2020 Graduate in reply to Belushi]

Thanks for the advice. I’m going to persevere with it and hope it comes back

[Silverfox1943 Graduate]

Don't worry too much. You have completed C25k, that's great.

Just get out regular to do your 3 runs if you can, and relax. Think about your breathing, nice and steady. Also slow down. You will get stronger with regular runs, and you will have good and bad days, everyone does.

I often need 1km to get rid of my aches and pains then into a nice regular rythme.

[Health2020 Graduate in reply to Silverfox1943]

Thanks for your reply. Yes I can relate, I definitely find it hard for the first 10 minutes or so until my breathing settles down.

[Silverfox1943 Graduate in reply to Health2020]

Just to add, it will all come together just be patient and take it slow.

I started C25k late Sep 2018 and completed Nov 2018. Started consolidation for a month or so then started pushing it. Big mistake: I had 2 falls then calf and Achilles problems, which took about 5 months to overcome.

Back to consolidation doing 3-5ks for nearly a year. Then finally decided to do jujus 60 min run 8 week plan, which I finished a few weeks ago. Now a couple of weeks later this a.m. just did 10km. Nice and slow, and feeling great.😎

Starting age 75, and I'm now 77.

So what next? Back to norm first, a little rest.😇

[Gotanno]

Have you been sleeping well lately? I find that when I don't get enough sleep or don't sleep well on a given night that my run the next day is MUCH harder. Something you may want to consider !

[Health2020 Graduate in reply to Gotanno]

Good point something to bear in mind thanks

[AAK1423 Graduate]

I am also at the 2 week plus post graduate stage but decided to repeat Wk 9 R3 over this period just to keep up the momentum. Am now running a steady 30-40 minutes 5K depending on the heat which I am more than happy with. As per Ian's advice, set yourself some personal goals. I'm sure you'll be acing it before too long. X

[Health2020 Graduate in reply to AAK1423]

Thanks for your reply. I think that’s what I need to do look at small goals and go for it. I’m encouraged by everyone’s kind advice x

[Silverfox1943 Graduate]

Been some good advice given, a lot to take in though.

I don't listen to music, I listen to myself and everything around me.

I consolidated for 2 months then started to push harder. That's when I got calf and Achilles problems. Took 4 months to fully recover. Now satisfied with about 7mins per km and did 60 mins 2 weeks ago, hope to do 10km this week.

It's a pity the park runs are postponed. I think that's your next step, you'll love it.

When you do one start off at or near the back, and let the faster runners get away.

[Roxdog Graduate]

Well done for graduating. I think what you're experiencing is pretty common and is a mind thing. You don't need to to-do any weeks of cto5k, but the shock of coming off the plan can impact. I experienced something similar in the 2 or 3 weeks post graduation.

I think changing routes helped me, plus forgetting time or distance and getting into the feeling of just running free. You could perhaps try mixing it up a bit, some short runs to build confidence and then perhaps one longer run per week.

Good luck, you say you are embarrassed to run with people. Well maybe you are best to go it alone. I hate running with people!