How to improve

[Sisteract5]

Hi. I have completed 17 consolidation runs - max time has been 33 mins and max speed been 7:50 per k ———- how do I improve ??? Every run is a motivational challenge to get out there and do 🤔🤔🤔

[Rennur Graduate]

Start increasing one run per week by 10%. Look up Bridge to 10K site and Ju Ju's Magic Plan to 60 minutes then to 10K. It's time to move on. It's going to be fun.

[Sisteract5 Graduate in reply to Rennur]

Thank you - I think I’m a bit of a nervous runner and your tips will really help - thank you

[drun]

Sisteract5 running is not just a physical challenge but a mental one too, well done for getting out each time and you are improving after each run.

The FAQs in the pinned posts explain consolidation with ideas to help you improve include the C25K+ podcasts to help you with speed, stamina and technique and the 12 week consolidation stretch and flex training plan to maximise your running ability.

healthunlocked.com/couchto5...

You might find this post useful explaining the mental attitude to running.

healthunlocked.com/couchto5...

You might find varying your routes helpful too, Remember the key things are slow, steady and enjoying your running.

[Sisteract5 Graduate in reply to drun]

Thank you for all of the suggestions - I’ll definitely look through the links 😊 thank you for taking the time to reply

[BaddieThePirate Graduate]

What improvement are you looking for? Speed or distance? I’ve gone for both in the past. I found distance do-able, but haven’t really improved my speed, although the C25K+ speed podcast did always set a nice pace and get me to go a little bit faster, so I enjoyed that. I find just getting out there quite a challenge, so for now, that is enough.Good luck, and enjoy.

[Sisteract5 Graduate in reply to BaddieThePirate]

Thank you - I think I’m similar to you re achievement just getting out there. You’ve made me think and actually I think it’s distance - I’m going to take all the suggestions and move forward. Thank you for replying 😊

[Cmoi Graduate]

If your 17 consolidation runs have all been similar in distance and route I'm not surprised it's a motivational challenge. I'd have been bored out of my skull!

Change things around. Run a different route, different distance, listen to something different or nothing at all, decide to concentrate on something in particular - sights, scents, sounds, sensations - during your run.

I highly recommend the Magic Plan, as already mentioned, which is here: healthunlocked.com/bridgeto...

[Sisteract5 Graduate in reply to Cmoi]

Thank you - yes I probably need to change things a bit - I’m a nervous runner - always wondering if elevations etc ……I think i just need to be more confident and not worry about how long i run for - it may just fall into place - thanks for taking the time to reply 😊

[BaddieThePirate Graduate in reply to Sisteract5]

Run up some hills! It’s a killer, but you’ll know you’ve exercised, and you’ll be so pleased with yourself. Tiny steps, lean forward slightly and keep going. If it gets too hard your steps are too long. Here’s a tip: if your friend walks past you while you’re ‘running’ up the hill, it’s normal (well it is in my world🤣). Good luck.

[PollyGray Graduate in reply to BaddieThePirate]

Great tip BaddieThePirate you have reassured me no end 😂🤣👍

[Sisteract5 Graduate in reply to BaddieThePirate]

Great tips thank you - I’m going to be more adventurous!

[backintime Graduate]

I know how you feel, in the beginning after consolidation (all my runs were on a treadmill - that's boring unless you are a daydreamer) I was afraid of trying something new and failing. Then I remembered that I felt like that about C25K at the beginning.

If you try and run up a hill and don't make it - do it as a once a week run and try for a bit more each time. Or walk run it, gradually doing more running than walking. It's ok not to be able to do it on the first go. It's just a new challenge that you can do with some practice.

Do you have any nice scenery where you are? Any good running routes? You can even run your normal route backwards, starting from your normal finish, it's amazing how different it is.

[Sisteract5 Graduate]

Thank you for your post. I got brave and tried a different route - I really felt like I’d achieved something - I’d wanted to try before, but been afraid of elevation -‘it was fine. Did 30 mins again, slower, but ok. Already planning same route with the exception of including the park on the way back. Thank you for your tips 😊

[Sisteract5 Graduate]

I mean I will include the park on the way back! 😊