Graduated: my body can run for 30 min, now my mind needs to catch up

[Ballesta]

I graduated on 20th August and have been a bit inconsistent with my running since. The problem is not to get out and run (that comes always quite easy for me), but to keep on running for 30 minutes no matter what.

I want to consolidate the habit of running at least for 30 minutes three times per week as well as improve my speed (did my first 5k on Monday but it took me almost 40 minutes). However, so far running for 30 minutes does not really feel like an "acquired habit", but still a bit of a struggle.

The main problem is that when I struggle I quickly spiral into thoughts of stopping even if probably my body is not suffering that much. I think that 36 years of avoiding unnecessary efforts and sweating are deeply ingrained in my brain and I need to train mental resilience to catch up with my physical training.

Do you have any advice for building up mental resilience? Distractions like chatting with a running buddy or listening to music work to a certain degree, but in ocassions are not enough. I think that I need more of a personal change beyond exterior distractions.

All advice is welcome!

[Beaujerlais]

Hi Ballesta,

Mental resilience is hard to achieve and I identify with getting down when I start struggling.

One idea is to focus on all the positives you have achieved on your run.

Reframing a struggle to an opportunity to get stronger may help keep your mood and motivation higher whilst on the run.

Motivation and drive is effected by our inner chatter and self belief. If we are hard on our selves or critical our heads can drop and we get disappointed and demotivated

Best of luck with the running

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

When we talk about Consolidation on this forum we mean continuing to run for 30 minutes/ 5k (whichever you achieved during the plan) until it becomes comfortable BEFORE attempting to increase speed or distance.

In the above guide you will find the advice to do most of your running at an easy conversational pace that equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

Relax and enjoy running like a child instead of desperately chasing faster times........speed will come in time.

Keep running, keep smiling.

[Flattttt Graduate]

what kind of struggle is it? Are you out of breath while you’re running, that sort of thing? If so, you’re running too fast.

or is it some kind of other kind of struggle? Please describe

[grumpyoldgirl Graduate]

My feeling is that if it's a struggle, you are pushing yourself too hard. Find a nice easy pace, let your mind off the hook to wander where it will, and relax. Slow down. You won't want to make it a habit if you aren't enjoying yourself. You can worry about improving speed or distance some time, but not yet. Good luck!