Please can you give me some tips on how to keep it up, got 2 more runs til I graduate - already did it in 2020 and hardly ever ran after??

[J125k]

Graduate, tips, keep going

[John_W Graduate Ambassador]

Why did you stop?

[J125k Graduate in reply to John_W]

I think I just didn’t love it and there was no proper goal to work towards anymore every time I ran there was that voice in my head saying just stop and walk!

[Cmoi Graduate]

Hi J125k , others will doubtless give you forum links to consolidation and post-C25K running.

All I can say is that you have to find what you enjoy about running, and do that. Lots of people are into some or any of Parkrun, races and events, training plans, audio-coached runs e.g. Nike Run Club, etc. Those are all great if they work for you.

I, however, am an outlier who doesn't do any of that as it just doesn't suit me. I run solo, messing about in forests and going up and down hills as much as I can.

Run for you, not for anyone else.

[J125k Graduate in reply to Cmoi]

Thank you! That’s good advice I think mixing it up is key and yeah a good point to remember I am doing it for me and no one else! 💪

[MissUnderstanding Administrator Graduate]

For me, it was helpful to have a new goal. I booked a 10K a few months after finishing. That’s helped me keep going long enough to make it a proper habit now and really find my love of running. Now I think I’m in enough of a groove to not stop. Also being realistic about how often I can fit in a run with life so it becomes something enjoyable rather than a chore.

[J125k Graduate in reply to MissUnderstanding]

That’s a really good idea actually I think I need to do the same - I think that’s why the c25k has been worked well for me - 3 runs a week is manageable and it gives me a goal to work towards! Thank you!

[IannodaTruffe Mentor]

When you announce your graduation I will send you a link to a guide to post C25k running.

If you cannot wait, it is sitting in the FAQ Posts, which you will find in the Pinned Posts.

If you keep posting here we will keep you running.

[J125k Graduate in reply to IannodaTruffe]

Ah excellent I think that would be really helpful as I think I am reasonably goal orientated so having something to work towards helps a lot!

Thank you!

Ok perfect I’ll try not to be too annoying! ☺️

[Roxdog Graduate]

I think it depends on why you run and finding ways of enjoying it. I have the same approach as Cmoi, 'messing around in forests' (or somewhere else in the wilds) is real freedom. If you want to kerp challenging yourself, there are lots of plans, or if you like running with people (I don't), then parkrun might be for you.Finding new routes, even in these last few runs of the programme, might give you a sense of how running after the programme could be.

Good luck.

[J125k Graduate in reply to Roxdog]

Thank you! That’s a good idea, this might sound like a stupid question but how do you find new routes and that? I’ve more or less been doing the same for the past 8 weeks!

Thank you! ☺️

[Vespina Graduate in reply to J125k]

I use the Footpath app which has a free version and shows you all the local routes. I find it brilliant for at home and also used it on my holiday. An example attached. That might work for you too.

Strava shows running “density” maps to show where other people run. Not sure if you use it but that’s a good place for a lot of people.

Alltrails.com is also good.

Example from Footpath app

[J125k Graduate in reply to Vespina]

Amazing that’s super helpful - thank you so much! 😊

[Roxdog Graduate in reply to J125k]

I just literally go exploring, without any plan! So I start on my normal route and then change my mind on the route as I go. I don't run on roads, so explore paths on my off road runs.

[Vespina Graduate in reply to Roxdog]

That sounds so fun, Roxdog . I worry I would end up miles from home with a very long walk to get back. But maybe I should try it.

[sTrongFuse Graduate]

I'm another one of the "messing about in forests" crowds. For me it's just a way of emptying my mind and decompressing after work. Living right on the edge of the countryside gives me so many paths and trails to explore.

[J125k Graduate in reply to sTrongFuse]

Awesome this does sound like a good idea especially to stop the boredom!

[sTrongFuse Graduate in reply to J125k]

I just head out with no fixed distance, time, pace or, often, direction in mind. I just follow the paths and trails to see where they take me and then I mix them up and combine them if I want to do longer distances.

[nowster Graduate]

Another important thing is to stop things becoming routine and boring. Vary things and do something that surprises you every now and then.

[J125k Graduate in reply to nowster]

I like this idea - now just to put it into practice! 💪

[UnfitNoMore Graduate]

I set goals 3/4 at a time, one of which will take at least a few months to achieve… by which time I have some more!

[J125k Graduate in reply to UnfitNoMore]

Thank you these comments have really helped to make me feel more determined to keep running after I graduate from the couch to 5k this time! 💪💪

[KayJayRose Graduate]

Hey, I just graduated yesterday and I think I’m going to carry on running with the app. I find the mentors really spur me on and motivate me. I think I’ll be lost without them.Also, think about what made you start running in the first place. Was it to finish the app, or some other motivation? Presumably it was something else, such as to get fitter, more stamina or lose weight. So if you haven’t yet achieved that goal, maybe you could still use that to keep pushing you forward? Good luck! 💪

[J125k Graduate in reply to KayJayRose]

That’s a good point - thank you! Congratulations on graduating 🎉

[KayJayRose Graduate in reply to J125k]

No worries. Good luck (& thank you!) 😊

[Nikeygirl Graduate]

Hi there...I graduated last Summer. I keep repeating week 9. I try and run early in the morning as soon as I wake ...usually at the weekends around 7.30 I'm out running. It sets me up for the day.Try Park Run as well...its 5k and over weekends. I'm looking into starting it. Its meant be great fun and you may meet like minded people...

[J125k Graduate in reply to Nikeygirl]

Ah ok yeah I do really want to do a park run do that’s a really good idea!

[Frizzbomb67 Graduate]

As my life is busy busy I need a routine. I run twice a week and when it’s time I run come rain or shine. That’s stops me making excuses. I like to use the NIke Run Club app for guided runs. There are loads of various types and distances (all free). That stops me from giving up. Good luck.

[J125k Graduate in reply to Frizzbomb67]

I’ve heard about the Nike run soo I’ll give it a go - thank you!

[Sisteract5 Graduate]

I recognise exactly your issue - it was mine too - twice! Someone suggested Nike Run Clib app - they have guided runs. I’ve recognised that, at the moment, I need these individual run goals and a coach - it’s really made me enjoy running 😊 good luck

[J125k Graduate in reply to Sisteract5]

That sounds really similar to me - I will try that - thank you! ☺️

[steviej99 Graduate]

I found parkrun to be a fantastic weekly outing and anchor for my running. After graduating I worked up to 5k then started weekly parkruns. A fantastic friendly community who welcome everyone to the free weekly 5k runs. it's a great feeling running with 100 or 200 other runners. No one cares how fast or slow you are, just do your thing.

[damienair Graduate in reply to steviej99]

Exactly this for me too. Without parkrun I'm pretty confident that I would have given up running a long time ago. A free weekly run in the park with others. Plus you make some lovely friends through parkrun. You get a time texted to your phone after your run and you can go back the next weekend and try to beat it. Your only competing against yourself. On Saturday I'll be doing parkrun number 98. Give it a go, it's a great way to kick off your weekend.

You can walk, jog or run or do a combination of all 3.

[J125k Graduate in reply to damienair]

Thanks both - will have to give this park run thing a go! Always been too scared but hopefully it will be ok!

[runwithdog Graduate in reply to J125k]

i also was scared but no need as it is very friendly .

[B1GK9 Graduate]

For me I started working towards 10km almost immediately but it wasn’t that goal that necessarily kept me going. It was not wasting the effort to get to graduation. For me C25K was hard and not at all fun and I wasn’t going to back down that hill I had climbed. For six months after graduation most runs were “avoidance of failure” ie not slipping back. By then the distances had increased fitness better habit established etc. But even now today me doesn’t want to let down the yesterday me that did the hard yards to get me here. Keep going make the old you proud of the new running you that you have become.

[J125k Graduate in reply to B1GK9]

I like this idea - thank you! It has been tough for me too!! And you’re right I don’t want to start all over again!

[Harerunner Graduate]

Hi there, there was a few of us in our c25k group ( organised by Local Council) who joined the local running club after graduation. The running club have their own app and runs are organised everyday of varying destinations, lengths and terrain. Hubby and myself love it as it provides alternative routes, you are running with other runners ( not as big a group as a park run), and as a woman running with others sounds a safer option. Hubby has sorted some routes close to where we live via the Ordnance Survey app which we do on our own but the crucial thing is to mix it up abit to keep your interest. Also the feeling you have after doing a run can be additive snd makes you feel good for the rest of the day.Keep going you are really close to graduating!! Best of luck.

[J125k Graduate in reply to Harerunner]

Thank you - I have considered a run club thing but worried I’m too slow atm for one! :/

[Harerunner Graduate]

No way! They will look after you and hopefully lead from the back meaning those at the rear will always be supported. My hubby seems to be at the front whilst I’m in the middle. However, the fast runners will always do separate loops whilst those in the middle and rear catch up. They want you to progress so there is support for you and you meet like minded people snd anew circle of friends. Check out your local group snd see if you can do a few trial runs with them before committing to the group. Hope it works out. Variety and goals are key to keeping the running fun!!👍🏻