Lost motivation since graduation !! It’s like the challenge has gone !
Been out twice this week one only managed 20 mins and 25 today which felt a bit better.
Think my plan is to aim for 20mins 3 times a week and I can choose on the day to go further or not. It’s really not getting any easier tho !!!
Hi Mezzie... well done on getting out ! 25 mins is great and you felt better on this run too.
I think it takes much more motivation now when we haven’t got the coach and programme. I’m going to aim for 30 mins still and push a little every time and work on my pace rather than distance.
My aim was to get fitter which I do and I keep that as my motivation. The dark morning and nights won’t help but might try and run during the day on my working from home days, we have come so far Mezzie, keep your determination up. ☺️
We have to keep it up as the thought of starting again is a killer 😂😂my foot goes numb (I broke it December) at around 17-20 mins so trying not to make it worse, using my level of numbness as my watch 😂😂😂
It’s great that you are getting out as it’s better to do something than nothing at all. You’ve done the work and know that you can do it so hopefully you’ll get your mojo back to enable you push through this phase.
you could perhaps try intervals for some time and see how you feel about this and then Do your longer runs when you are up for it? I’m no expert but hope that your continued habit of running will help you get over the hump.
We’ll be looking out for you so keep the habit of running going no matter how long......
Thank you for posting because I can relate. I find that I'm struggling at the 20 min mark now and need to have a walking interval for a few minutes. I had a week off when I was on holiday and it's not been the same since. We should pat ourselves on the back for still getting out the door though as it would be easy to just give up. I agree that the thought of starting from scratch gives me the fear so that keeps getting me out the door every other day 😆
I did find the plan from start to finish difficult so I have decided not to push to 30 mins if it makes me feel exhausted ! Rather than push now and put me off I’m going to stick regular 20mins and anything additional will be a bonus
It is a bit of a thought ‘being left to our own devices ‘ 😂
I read this forum a lot jumping about the topics and one of the things I do see is that the more experienced runners who have done 10k or 60 mins do actually do 2x short run and 1x long per week sometimes to either work on speed or stamina .some of the short runs are 20 mins 👌
I’ve now done a couple of 33 / 35 min runs and it’s still not ‘easy’ and m sure we’re in good company regarding that .
I think in a week or so I may try giving 2 x 20 min runs ago followed by whatever I can do distance wise for a third run .
Couchphoenix recommended the Nike run club app and I gave that a go the other night and liked it . Coach Bennett is nice to listen to and funny . You can play your own music too or if you have Spotify it’s linked.
They have the ‘get started’ section and it’s first run is 20 mins .
My big thing is keeping my pace slow for first 10/12 mins then I appear to get faster (not by running standards fast 😂😂)
so I want to just keep running to build up my endurance ( as coach Bennett says 😂) and if that’s 20 min runs 35 min runs fine .
My other big thing is that I know if I’m not enjoying it I will stop doing it . So I will do whatever run that stays enjoyable
But keep doing the runs and who cares if it’s 20 or 25 , think of it as your training plan not that you can’t do 30 👌😉
I’d agree about the NRC app and coach Bennett. There are all sorts of guided runs on there over a range of times/distances. You could also try some intervals on there too!
I think I will try this app, I use Spotify anyway so a different voice might inspire me again , thanks 👍🏼
It's pretty common to find runs a bit of a struggle post graduation. I remember stopping several consolidation runs after 20 or 25 minutes and obsessively looked at my time and distance. This is the stage where mental tricks can work. Maybe try changing your route - that worked for me. Take it slowly and try not to look at your watch/app but just run! When you start to struggle, it's useful to concentrate on your breathing or to distract yourself. Perhaps find a mantra to repeat out loud too. Good luck, you will be fine and this is very common.
You know, if I hadn't got injured I possibly might have been losing motivation about now too. The enforced break has made me more determined to continue. Strange, isn't it?
I can relate too. I find the first 10 minutes are frightful, the "Toxic 10", I have to get over that and accept that it's perfectly normal for my body to feel like that. The body is waking up, muscles, respiratory system, getting lactic acid clearance sorted out etc. which is why it's really important to do those dynamic stretches before setting off to give your body a little clue as to what is coming!
After the first 10 minutes I feel fine.
The first couple of post grad runs were tough and I managed 20 minutes before I seemed to lose my mojo but now I do the first 10 minutes really slow and after that I don't even think about the thought of speeding up to get the elusive 5k in 30 minutes! That is maybe for the future, no pressure. Just take it really easy, niko niko style and it's really enjoyable and a good rhythm, maybe do 30 seconds a bit faster here and there for variety and go back to slow or even a walk for a minute. At 30 minutes I found adding another 2 minutes really easy and I shall keep on doing that.
I don't think I'm ready for speedy runs at the moment, just enjoying the slower stuff, listening to nice music or maybe a podcast. 
I’m graduating today and was thinking I’ll do a couple more weeks repeating week 9 then start adding 2 minutes a week for a while.
Oh MJ I think it’s great that you’ve been out twice this week 👍 and managed those times, you mustn’t be down on yourself. At the end of the day it’s getting out and doing some exercise that counts. Everyone seems to do something different post grad it’s just finding what’s right for you and most importantly enjoying it. It’s really interesting and helpful reading the advise and experience of others. I rather like the sound of Coach Bennett so when I eventually get done I might give that a go.
Keep at it... whatever ‘it’ maybe for you 😊
Sorry to hear you’ve lost your mojo MJ. You’ve been a soldier through this programme so cut yourself some slack!
If 3 times a week even feels like too much pressure, strip it back to 2, I bet the rest will help you regain your energy. Might make you itch to get out there too, I’ve found that when I’ve had 3 days off before.
I read a great article from a running coach called ‘commit to a quarter.’
Tell yourself you’ll run for 15mins and you’re done, you reached your target - happy days. Apparently more often you’ll find yourself wanting to exceed it once you’re out there and warmed up with endorphins pumping.
Sounds ideal for your 20min plan 👍🏼
Have you kept your running coach? I’ll ping you a link to the Stepping Stones podcast which is another NHS creation designed especially for C25K graduates. Sussex13 tried it this morning and got some great tips from it. I’ve downloaded the Nike app too. So many options!
Hi, I don't know how long since you graduated, but I think this is quite common. I graduated end of June and was on a high through July, still ran through August, but went on a week's holiday mid September, and since I got back the weather has been colder, wetter, darker mornings, and I am finding it really hard to get out there for a run. I managed a run last week for 20 minutes and that was enough. Yet 6 weeks ago a 30 minute run felt so easy!
I don't think any of us want to go right back to starting C25k again, so as long as we get out a couple of times a week for a run, we are keeping things going, and we are runners!
Post Graduation Blues
One for all the graduates out there. Did you suffer a kind of post grad blues?
Graduation 👩🎓🏃🏻♀️
Graduation 👩🏼🎓🏆🏃🏼♀️🤪❤️🙌🏼
Graduated!! 🐌🐢🏃♀️🏆
