This is the place for those who have just graduated to talk about plans, problems, terrors and triumphs and work out where your running will take you in the rest of 2021 and beyond.
This period, post graduation, can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week. So we bring you the Consolidation Club as your go-to monthly post for all your post-graduation questions and answers!
What do we mean by CONSOLIDATION?
As at any stage in running, when you have increased your running distance or duration over a few weeks, it is good practice to consolidate (work on feeling stronger running for 5k or 30 minutes) for a short period, bedding in all that effort.
Having just finished C25k, it is a good idea to:
★ Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks
★ Try out different routes
★ Just enjoy your new found ability!
Without having to increase duration week on week, you can take the pressure off, have fun, run somewhere beautiful and new, forget about pace. While you are consolidating you are also helping to establish the habit of running in your life. It is said to take twelve weeks of changed behaviour to create a new habit, so a three-week consolidation will get you there!
We encourage you to check in here straight after graduation, tell us how you're doing and feeling. Give us your run reports, swap ideas, ask questions and get help formulating plans and targets, knowing that at least one member of the admin team is keeping an eye out, with all the usual advice to offer. There is no need to sign up, just drop in and have your say.
★★ And check out our full GUIDE to post-C25k running: ★★
Consolidation is not compulsory, but is considered good practice for all runners, at any stage, who have increased duration and distance over the preceding weeks and is particularly appropriate for new runners, to reduce risk of burnout and injury. How many runs this takes will be very individual, but it is so much better for you if you feel strong and confident about your 5k or 30 minute runs before starting work on faster times and longer distances.
Most runners discover the importance of having better general fitness and strength than running alone can give you, which is why CBDB has produced this twelve week consolidation and strength training plan that will see you maximising your running ability in just a few weeks. healthunlocked.com/strength...
So, over to you new graduates! Who wants to tell us how it is going/feeling in summer 2021? How can we help support you at this stage? Know that we've all been there, and we're HERE, with and for you!
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IannodaTruffe
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Hi IannodaTruffe , just wanted to check in as I haven’t posted for a while. I have had a 3 wk gap since my last 30 min run, just after graduation. Various reasons, like the gym being closed for maintenance, binge eating, work etc., so when I went to the gym yesterday I wasn’t sure how I would get on. I was relieved to find that I could still run and although it was hard, I managed my 30 mins on the treadmill. So plodding on with maintenance and will aim to get 3 runs in a week😊
Well done, but do bear in mind that "Use it or lose it" prevails, so keeping up the habit will return the benefits in so many ways. Three runs per week is probably optimal if you want to continue to make progress, but a couple of times each week will maintain your fitness.
We all have to fit our running into our lives and those breaks can happen, but you lose very little discernible condition in the first two weeks of non running. After that loss of condition is gradual.
All any of us can do after a lay off is to go out for a gentle run and see what we can comfortably manage, then use C25k or something similar to rebuild stamina and resistance to injury.
Hello, I'm checking in for the first time after about 3 weeks in consolidation. So far I've been able to keep a 3 runs per week routine up in spite of the heat, running a full 5K each time in about 50 minutes using the RunDouble C25K Improver app. I'm working on incorporating more strengthening exercises on my non-running days and trying to be more diligent about post-run stretching.
A question about C25K Improver: the program recommends 4 runs per week, alternating a straight 5K with 5K broken i to run/walk intervalz of varying lengths. However, it does not specify whether one should have a rest day after every run day or whether one can run on two consecutive days. Any thoughts on this would be appreciated.
Well done on your progress, but you really are not consolidating as we recommend on this forum. As stated above, we would recommend that you stick to 30mins/5k (whichever you achieve during the plan) until fully comfortable at that duration, BEFORE increasing duration. That is consolidation.
In the guide to post C25K running, again linked to above, there is a link to an article about running on consecutive days. In short, you should have an absolute minimum of six months regular running on your legs before running on consecutive days. I personally suggest that it is better to wait a year or more.
I don't know the app you are using but it sounds as if it is a bit premature for the average new C25K graduate.
Thanks for your insights and references. After a bit of reading I agree that the RunDouble C25K Improver program might be a bit premature given its focus on reducing 5K run time. I will try that app's simple timed run tracker in conjunction with the NHS C25K+ podcasts. The Steppingstones podcast is the one recommended for initial consolidation runs, right?
Note that I came to C25K from a regular 3x/wk 5K walking regimen rather than from the couch, so after three weeks of gradual increases post-C25K I find the 5K distance comfortably manageable at my natural running pace of about 10 min/km. Since my walks range from 75 to 100 minutes, my current 50 min run duration is not unusual for me although I recognize the increased stress that running puts on my body compared to walking. So, I will take your advice to heart and find a middle ground that works for me - focusing on consolidation runs as prescribed and incorporating the strength component of the post-C25K plan. My goal is to participate in several local charity 5K's as a runner instead of walking the 1-mile alternate as I have in the past. The first of these is at the end of November ( 15 weeks away).
That said, I do have one concern. Several run calculators suggest that an average 5K time for a beginner-to-novice my age is closer to 40 minutes than to 30, so I wonder whether the 30-minute podcast pace might be too aggressive? It felt so when I tried it this morning, but perhaps I'll get used to the quicker pace after a few more runs. I noticed that after four steps on the beat my fifth step tended to lag. Any idea what causes that or how to overcome it. Let me guess - slow down.
Finally, there are two ParkRun groups near me, so I am looking forward to participating in those both as a volunteer and as a runner. My goal is to gain experience and meet other runners. Do you recommend running those with the C25K+ podcasts or free-running them at a natural pace? (As a musician I'm used to listening to the music inside my head as I run, although I suspect the podcast beat is more regular than the one in my head, LOL.)
Thanks again for the support and the wealth of information on this site.
Just take it easy, build your strength and injury resistance and the habit of running.
Whether you listen to music, audio books, podcasts or just the sounds of nature is very personal. I rarely listen to music, preferring the almost meditative aspect of running, allowing myself some all too rare me time, with no techy input..........you may not, only experimentation will tell.
Don't compare yourself to averages or anyone else, just your former, non running self.
If you look in the FAQ Posts, you will find a post about parkrun, which I highly recommend. Some organised races do not permit runners to wear earphones, so parkrun is a good place to get used to running 'naked'.
Thank you for this post just what I needed as feeling a little lost after the euphoria of graduating. I have been consolidating my 30 minutes runs for 3 weeks, I am with happy doing that as not really interested in running 10K and don’t understand all the chat about splits etc. But haven’t yet run the full 5k 4.88 so far😊So For people like me- more mature - just wanting to maintain fitness- what’s the best way to keep up the motivation? I have no running gadgets and gizmos and none of my friends share my running passion 😂
Have you read the guide to post C25K running, linked to from the post above?
In that, I suggest that you create yourself some short term (say weekly) medium and long term targets, which don't have to be performance based, but might just consist of running somewhere new, up a particular hill, or anything else that takes your fancy.
At this stage, developing the habit is the most important thing, so that running becomes part of your life........ like cleaning your teeth.
C25K+ Steppingstones run #2 - 2.97km @ 10:05 min/km Podcast pace was still a bit quick compared with my plodding C25K week 9 pace of 11:47 min/km without the podcast, but I am getting used to it and still had plenty of juice left at the end of 30 min.
I'm slowly digesting all of the information and references here (and found a most interesting paper on the biomechanics of walking and running gaits from Univ. of Minnesota) as I try to understand just what it is I'm putting my 71 yr old body through that warrants all the cautions and warnings to take it slow.
Had I read all of this before falling and getting 3 stitches in my lip back in April I might have taken up pottery instead. But, being the stubborn old codger that I am I continue to run because I love the feeling of freedom as I feel the breeze on my face and hear the fleeting songs of unknown birds as I wend my way through their urban sanctuaries. Cries of "are you crazy" from my friends and family have turned into words of support as they realize that yes, I am crazy, but no, I am not changing my mind.
I'm looking forward to running this year's Thanksgiving 5K *with* my son and - hopefully my grandson - instead of walking the 1 mile circuit as I've done in the past. I think back to the days in my 40's when 5 miles after work was a time to reflect and arrive home for dinner with a clear head. But, those days are long gone and now I am grateful just to arrive home under my own power after a C25K run.
My new mantras - eat well, stay hydrated, don't forget to stretch, keep putting one foot in front of the other and - perhaps most important - if it stops being fun, find sonething else that is. Life is too short to be wasted on drudgery.
Whatever works for you is great but the golden rule for all runners, especially those of us who are more mature, is to keep progress slow and steady.Have you read the FAQ post about Aging and Running? healthunlocked.com/couchto5...
Hello there, I'm checking in here for the first time. I graduated on 8 August and have kept going with 3 x 30 min runs per week, except for last week when I only did one. I have a big fear that without the structure of the C25k I won't keep this running thing going and it will begin to feel like a chore and too much effort, and yet I love running when I am out there doing it. I also want to keep improving my general fitness and lose weight, so I need to draw on my reserves of motivation and embed this habit. As part of that I will explore the twelve week consolidation plan in your intro. And of course the support and general good vibes of this forum has and (I hope) will continue to be a wonderful source of strength 😊 I'm away for a week and had a lovely run yesterday along the very edge of the sea. Very wild and elemental. Many thanks for this Consolidation Club. 😊😊
Taking your running shoes with you when you go away is one of the very best ways to fire the fervour for running.
Is there a parkrun near you? This amazing celebration of running and walking is both inclusive and welcoming, regardless of your ability. There is an FAQ post all about parkrun.
Do you have a target for each run and medium and long term plans for your running? These can help you establish an appropriate training plan and give your running some purpose.
Now is the time to ingrain the habit, otherwise winter is likely to break it, as a certain level of dedication is required to get out in less favourable weather.
Keep posting on the forum. This keeps you accountable and also in contact with the enthusiasm of the new converts.
Having bit of trouble running solidly now I don’t have my trusty coach from the app. So I am only running 3km to £5.5km 2-3 times a week mostly with other people, but pausing for a breather or a walk Worried I might slip back. So thought I need a structure of up to 10km - is there an app like cto5k that talks you through it?
I would not recommend trying to push on to 10k if you are not yet confidently and comfortably covering 5k.
There are plenty of 10k apps available, as mentioned in the guide to post C25K running and in the FAQ Posts, but frankly you would be better off consolidating your 5k runs first. There is no NHS 10k app.
If you are having to stop for a breather, then perhaps you are pushing too hard. If running with other people, then the pace should be defined by the ability of the slowest runner to speak aloud clear ungasping sentences.
Wise words! I’m a bit on my own now no app and my WhatsApp group either gone on further or dropped out. I think IWill download a podcast and run on my own for the length of the podcast for a while. Desert island discs and sorry I havnt a clue! Rosie
Hi IannodaTruffe Graduated two days ago and back to the gym in an hour for my first consolidation run. Not sure what I'm going to do in the longer term, so just going to consolidate for now and maybe and in some strength work 😀🏃😀
Many new runners underestimate the importance of overall body strength to their running. It is not just about legs. A strong core, in particular, is highly beneficial to good form and posture.
Have you read the FAQ Post about Aging and Running. healthunlocked.com/couchto5... Us older runners have to approach it all in a different way to the youngsters and many articles are written without any concession to an aging body.
In general terms, think where you might like your running to take you in a year's time. Even if you are just going to maintain your level and fitness as it is now, it is worth setting some occasional targets, to keep the momentum and enjoyment.
I'll definitely have a shuftie at the running and aging article as I find many of them are clearly aimed at much younger women than me!
I don't run outside as I live in the Brecon Beacons and I'm definitely not ready yet to run on the steep, long hills we have in these parts! Perhaps when I am fitter, but for now I'm staying on the treadmill in the gym.
I tried a slightly faster run today, but had to cut it short as I was late to the session and, in any case, I think I overdid it a bit and I would have run out of steam before the end. Lesson learned and back to slow and steady on Tuesday!!!
Nearest flat path is the Brecon canal which is 22 miles away 😕 Anyway, I prefer to run inside on the mill - both knees resurfaced, one hip shot and several spinal surgeries mean the softer surface suits me better 🙂
As I said, lesson learned and back to exactly what got me through the the first three 30 minute runs😁
I just completed my first post graduate run today. It was a little strange running only to music without Laura’s voice cheering me on. I ran exactly 30 minutes and 4.6km. I’ve really appreciated the ongoing advice to run slowly. I’m prone to calf pulls and have some lower back issues so this advice, along with regular visits to my physiotherapist have helped a lot. My legs don’t get tired and I breathe easily so I have a tendency to push too hard and that’s when something gets pulled. I’ll be going slow and steady for the foreseeable future. I really love the running and don’t want to have to stop if I can avoid it.
Keep stretching after every run and do strengthening exercises. The running alone will rarely provide you with all the strength you need, especially if you have not done regular all round exercise in your former life.
Core strength work, such as planks and bridges will probably reduce any back pain caused by running and is crucial if you are considering longer runs.
As recommended in this post about getting faster healthunlocked.com/couchto5... build body strength before trying to work on pace.
Patience is a virtue for runners and if you maintain regular running alongside regular strength work, it will all come together in time.
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June Consolidation Club for new C25K Graduates! 🤩
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