Falling off the wagon!

[ShannonH]

So I graduated C25k last month and I was sure I'd keep up the running, and whilst I am still running, I'm running way less, for less time and having multiple breaks. Since finishing, I haven't ran 5k, nor 30 minutes and am running once/twice a week.

Any advice or motivation to get me back on it? I put on 1lbs this week and whilst I know that's tiny, it's my first weight gain since March so has kicked me up the bum to do something about it.

I also currently run in the evenings but think becoming a morning runner would build more routine for me though I struggle to run on an empty stomach (I need a good hour at least between eating and running) and am not quite an early bird. I suffer from MS and heat makes my fatigue awful so it's important I don't run in the afternoon.

Any advice, tips or motivation would be appreciated ❤️

Thanks in advance.

[Tasha99 Graduate]

Go back on to the programme at week 5?

[IannodaTruffe Mentor]

Use it or lose it...........

[Jillybean0141 Graduate]

Try not to be so hard on yourself. You haven't stopped completely and are still getting out there when you can so that's an achievement in itself. I'm a morning runner and it helps to just get up and go. I appreciate that might not work for you. I think you should just experiment a bit with what fits into your schedule and you'll find the time that works best for your body. Take the pressure off yourself, this is supposed to be fun

[AliK0871 Graduate]

I totally understand this is my third time doing C25K. I have graduated twice and after a few months let things slip as other areas have my life seem to take over. I think the important thing maybe is to set yourself some goals and tick them off as you do them. A lot of my motivation comes from Sarah Miliken chirping in my ear saying “you can do it pet🤣🤣🤣”

When I start my consolidation runs again I am planning on playing week 9 each time I run

Don’t give up you’ve come too far !!!!

[3Sud Graduate]

Don't worry about times, just go out there and enjoy the sunshine and surroundings. You're going out and doing this, be kind to yourself. Just keep going out and if you feel good, just keep going - you're doing great 👊 🏃‍♀️🏃‍♀️🏃‍♀️

[NickiCS Graduate]

Hi. I needed to help my motivation after finishing C25k and doing consolidation runs. Then a friend told me about race at your pace ( raceatyourpace co.uk )

You pay £10, chose your mileage (for the month), then receive a medal at the end. It certainly seems to have re-motivated me as have run for 25 and a half miles so far this month. Was aiming for 35 miles, but thinking of changing it to 50!

[LeeU Graduate]

First off, don't beat yourself up about it. It happens a lot, after the structure of the program people get to the end and think they can't use the app or podcast any more but you can.

Setting short, medium and long term goals may help too.

One of your short term goals would have been to complete the program and become a graduate, if you had no other goals then that might not help you.

My own goals are:

Short term - complete the program (AGAIN) and get back to running 30 minutes 3x per week.

Medium term - build up stamina to 1.5hr+

Long term - Hit 10k, sub 40 minute 5k (I'm not a racing snake, I'm a large guy).

Jump back into the program, see if you can do week 5 run 3, if you can then do week 7 run 3, week 8 run 3 and then week 9 run 3.

Spend a little time on the 3x 30 minutes per week, you'll notice they get easier on the whole. Then, after 3-4 weeks of that start thinking about how to get to your next goal.

As you tick off your goals change them, completing your short term goal brings your medium term goals forward and so on.

You need to be realistic on your goals though, you may end up with several goals at each step that move independently of each other, for instance, I complete the program then my stamina goal moves forward to a short term goal, the 10k moves to a medium but the sub-40 minute 5k stays as a long term goal.

Above all, don't let running become a chore, if it does you won't enjoy it which means you are more likely to drop it.