🏃‍♀️🏅👩‍🎓 Graduates’ Club….the Next Steps July week 2 👩‍🎓🏅🏃‍♀️

[MissUnderstanding]

Welcome to this week’s Graduates’ Club thread. It all still feels very new and shiny here! We’re going to be experimenting with how often the posts go up and this month there’ll be one a week. A special shout out to this week’s New Graduates  Cuppateatime  Petem56 and  WavyPlants ! Congratulations to you all.

Lots of new graduates tell us that they feel a bit lost once they’re finished with the structure and formality of C25k. The Graduates’ Club is here to be a space to share how our running is going and to encourage each other to keep going. We want you to make running a regular part of your life in whatever way works for you. That’ll be different for everyone and we’re going to celebrate that. It’s one of the best things about running-you find what you love. We’re all part of a massive community though and we want to share our enthusiasm to help keep us all on track!

⭐️First and foremost: How’s it going?⭐️

How has your running been this week? What sorts of runs have you been doing? Have you had any triumphs or challenges? What are your plans for next week?

I really enjoyed my Couch to 5k week 4 run 3 rerun. I’ve missed Denise! It was lovely to see lots of you took part in that challenge, and it’s not too late if you wanted to have a go this week. The details are on last week’s thread linked at the bottom of this post. There were some excellent run reports and a surprising variety of choices! It’s also been great to spot some graduates over on Bridge to 10k.

I can’t wait to hear what you’ve been doing and what sort of runs you have on the cards this week.

⭐️ This week’s challenge: run your version of tech-free ⭐️

This might be something that absolutely terrifies you or you could be doing it already! It’s good to take ourselves out of our comfort zones occasionally because that’s often where we grow the most. After last week’s challenge of going back to an earlier week of couch to 5k, this week I’m challenging you to ditch the guidance altogether and turn your watch off. Ideally, no music or other tech. How does it feel to run without knowing how fast you’re going or how far you’ve travelled? What sort of places does your mind wander to? Do you notice your surroundings more? I spotted a mushroom growing in the middle of a busy country lane on a recent tech free outing!

I’m not going to be strict about this at all. You could go for a whole run or just a part of one. You could keep your watch on but just have the time showing. If you’d like a podcast (but not a guided run one), that’s fine too! Just use the challenge to try out using less tech and see how it feels.

A bit about consolidation and running as a new Graduate…

As we’re getting started, I’ll post this again and at some point it’ll migrate into a pinned post and a summary! You’ll almost certainly have heard people talking about taking some time to “consolidate” after graduation. This isn’t compulsory but it’s a really good idea. When you have increased your running distance or duration over a few weeks, it is good to pause and consolidate for a short period, bedding in all that effort and getting ready for whatever comes next. That just means not continuing to build the distance or setting out to get faster for a little while.

It’s a brilliant time to just enjoy your running. Without having to increase duration week on week, you can take the pressure off and have some fun! You can run somewhere beautiful and new. Forget about pace! Mix up your run times. Go up a hill! 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!

Running as a graduate will look different for everyone which is why we really hope people will share what they’ve been doing. We can pinch ideas and take inspiration from each other. The key thing is to keep it steady and remember you’ve got a whole lifetime of running ahead of you. Keeping to 30 minutes max as a rough rule of thumb is a generally good idea and we’d encourage you to be really sensible about running for longer. It’s widely recommended not to increase the length of any of your runs by more than 10% each week because of the risk of injury. Think about how Couch to 5k gradually builds up. The last thing anyone wants is to spend time on the injury couch just after finishing!

So have a fantastic week everyone! Come and say hi!

MissU and the Couch team xxx

Last week’s thread is here:

healthunlocked.com/couchto5...

[Mummycav Administrator Graduate]

congratulations to all the new graduates that I’ve had the pleasure of awarding their badges to…they’re looking good 😊

[MissUnderstanding Administrator in reply to Mummycav]

It’s a great month for graduates so far! I think there will be a fair few more to come! 🏃‍♀️👩‍🎓🏅

[BarbieW Graduate]

Hi MissU

I like going tech free but have found 30 minute podcasts really useful for making sure I stick to the 30 minute run time. I do wear my watch, but have never really looked at it whilst running (cos I’ve never found out exactly what it is showing me!), so I just use it to record afterwards the actual distance I’ve travelled so I know when I’m ready to restart parkrun

[MissUnderstanding Administrator in reply to BarbieW]

Fantastic! It’s really great to read that people didn’t fall into the same trap of getting obsessed with pace throughout couch to 5k. I love a podcast to run to. Every week I’m doing three runs-one speedy one on NRC with thumping dance music, one long run on NRC with more a chilled soundtrack and a final talk based podcast run where I just run to enjoy the content. Those ones I record the distance to check I’m not going too far each week but I love those runs which usually feel really chilled.

It’s exciting that you’re aiming to head back tk parkrun. Have you got a point you’re aiming for to know when you’re ready? Having a goal like that is so helpful on the days when you’re struggling to get the trainers on!

[Petem56 Graduate]

After a great weekend at Limbpower games, an event for amputee's and people with limb difference to meet and try a range of different sports from canoeing, to badminton, seated skiing, to wheel chair basketball and many others, I had a one to one session with a young running coach. I just went out and put what I learnt from Lincoln and his team, into practice, see results in the picture . So now it's my fitness level holding me back and not my prosthetic leg, so I'm going to restart the program from week 4 to really improve my running 😀💪👍

Photo of new PB's.

[MissUnderstanding Administrator in reply to Petem56]

Welcome to the thread and congratulations on your graduation too. Absolutely fantastic to see all those PBs too. Limbpower sounds like a wonderful experience.

It’s great that you’ve hit the stage of your runs not being limited by your limb-that’s such a marker of progress with your prosthetic. I think you’ve got a great journey ahead of getting even fitter and stronger and seeing those PBs keep falling. Can’t wait to read your updates!

One thing that’s really helped me with my PBs is to start strength training much more seriously. I had to after some IT band issues but the effect on my runs has been amazing. I’m absolutely sure you’ll find your way forward to get where you want to in the way that suits you best.

[Frankenfoot23 Graduate]

I never monitor pace or distance while I'm running, only the time so that I know I'm around that 30 minute mark. I do listen to the NRC guided runs and music though. It will be strange but I'll give it a go on Wednesday and have a sound free run - well, apart from my gasping rasping breaths and my Skechers slapping against the road surface

[MissUnderstanding Administrator in reply to Frankenfoot23]

That’s a great habit to have gotten into! Running by time is such an underrated way to run. I made the switch to mostly running by time when I started half marathon training and it’s so much better for my mindset in keeping runs at a steady pace.

I love the NRC guided runs and I’m not a fan of my own breathing! Occasionally I’ve had tech fails and have had to grin and bear it. It’ll be interesting to hear how you get on with the tech free run…good luck! Hopefully there’ll be some birds or other nice sounds to keep you company. It sounds like you’re having a great time post graduation and running in a really varied and sustainable way. Long may that continue!

[Frankenfoot23 Graduate in reply to MissUnderstanding]

Thanks so much It was your post that got me thinking about mixing my runs up a bit. Different routes and durations. It's really helped the enjoyment side of things. I was planning to keep doing my c25k route three times a week for 30 minutes Now, I feel so much freer.

My heel feels quite sore after today's run, may have been the hill. So am icing it up here and there and hoping it'll be fine on Wednesday

[MissUnderstanding Administrator in reply to Frankenfoot23]

Great to hear you’re enjoying the variety! On a guided run I did with Nike Run Club the other week, Coach B talked about people saying running was boring and he thought that was nonsense-runners can be boring if they run the same thing over and over with no variety. A change is a good as a rest!

Sorry your heel is playing up. Definitely rest and don’t run on it while you’re in pain. Hopefully it’ll just be a little niggle and settle quickly but it’s always worth getting things checked sooner rather than later if it’s still uncomfortable.

[Frankenfoot23 Graduate in reply to MissUnderstanding]

Thanks for the advice. While I don't want to take it, I am going to It still feels sore today so I will wait till Thursday for my second run of the week - if it feels up to it then.

From the first week of C25K I've never found running boring - But mixing things up has added another layer of enjoyment I've really taken to it and it occupies the majority of my waking thoughts. I'm always looking forward to the next run. I had hoped to do my first parkrun this weekend, but now I'm thinking I might be better just having a shorter run if I'm pain free.

[MissUnderstanding Administrator in reply to Frankenfoot23]

You’re in good company here-so many of us have had injuries and grumbles that have paused our runs. It’s really hard, especially mentally. Sending masses of sympathy your way. I’m back after IT band problems and the biggest thing that helped me was to remember that I’m always a runner, even if I’m not running and taking the time to recover well will make the return to running smoother and sooner! Instead of running, I focussed on doing everything I needed to do to get myself back to running as well as possible-including resting!

Doing a shorter run sounds like a very sensible plan, as long as the pain has totally gone. My physio warned me against pushing until the pain started again-you’re better off stopping before the point that the pain comes on. We were talking this morning about tendon grumbles and how sensitive they can be. It’s better to let it properly settle than pushing on. It’s been the absolute best thing I’ve done for my running to see a sports physio-not only am I recovered it I’ve got so much more in my weekly routine to keep me off the injury couch in future and I’m suddenly fitter and faster too. If yours continues to cause you issues. I’d definitely recommend seeing someone professional.

Keep us posted!

[Frankenfoot23 Graduate in reply to MissUnderstanding]

Thanks so much for the kind words and the great advice. I will keep that in mind about seeing a sports physio if things don't quickly improve. And I will only run if it feels much better and give it time to heal - I suppose I can always listen to the NRC app without actually running It will feel like I am doing something!All the best

[Han99m Graduate]

I have been struggling, but downloaded the NRC app this week and that has helped massively, done 2 runs so far. Pushed myself tonight as I did not want to go it was wet and windy and late for me (after 8pm 🤣), I was grumpy and tired, but I just got my brand new running shoes today and my husband pushed me to go and try them out so I did a 22 minute guided run, a bit slower than my average pace due to weather conditions, but I am so happy I went and I am in love with the new shoes 😀

[MissUnderstanding Administrator in reply to Han99m]

It’s such a great app. I was out with the lovely Coach Bennett this morning and he definitely kept me going when I might have stopped in my own. The weather was so tough-hot and muggy for me. I hardly ever run with water but I was so glad I’d taken some on my long run today. Wet and windy comes with it’s own challenges though so well done for getting out. For the recovery /easy runs (depending on how they’re described), you don’t need to worry about pace at all. Run them as relaxed, time on your feet runs. I’m sure the coaches will tell you to run “easy” at least fifty times!! As you’ve said, pace can vary with all sorts of things, especially weather!

New shoes?!! We love new shoes here. There’s something special about taking a pair out for a spin for the first time! The site is currently a bit iffy about posting photos as replies to replies or I’d ask for a photo!

[Annieapple Graduate]

🍏Today was my day for taking up Challenge 2.. I decided to do it right next to the sea… I took this photo then switched my phone off and enjoyed the sound of the waves, the cry of the seagulls, my footsteps on the wet sand, a plane coming in over the the sea. There was a brave swimmer doing serious laps without a wetsuit.. there were lovely footprints to follow and bits of sea glass .. a youngster doing a good workout gave me an idea of where next to do mine🤣. ….the sea breeze felt good and my mind was able to drift to happy days spent with my kids on beaches like this… All in all a very pleasant 3K run

[MissUnderstanding Administrator in reply to Annieapple]

That sounds like an absolutely wonderful run. I feel like I was there with you! It’s a rest day for me here but tomorrow I’ll be out. I’m not sure I’ll get your idyllic beach breezes but maybe some bird song! There are some adorable Shetland pony foals in a local field so I’m going to try and find them.

Thanks for sharing ❤️❤️❤️

[Annieapple Graduate in reply to MissUnderstanding]

❤️Shetland ponies

[Sax64 Graduate]

My tech free run this morning....I was anxious but I needn't have been. I did wear my watch to log the run but I didn't look at it whilst running. And I listened to a podcast about barefoot shoes. Well worth a listen.

bbc.co.uk/sounds/play/m001n...

I also ran an easy run, totally by feel, and it was great to slip into that easy pace without nervously checking to see how I was doing. I'll do that again for my recovery runs, I think that's a great strategy.

[MissUnderstanding Administrator in reply to Sax64]

Fantastic! Those sound like really great runs to have done, I listened to that podcast yesterday after my run and was going to recommend it too! Really interesting. I don’t think I’ll be switching to barefoot shoes but I might be adding another pair of trainers to my collection to mix things up. It’s a good excuse!

Chilled podcast runs are great. I’m currently doing a speedy run, long run and a chilled podcast run every week while I’m training for an event in September. It’s so nice to immediately get into the mindset of “this is relaxed and easy and I don’t even have a coach today-this is just for me!” Running by feel is a skill to learn but it’s brilliant when you get there.

Great week for you. Hope this week’s a good one too!

[Sax64 Graduate in reply to MissUnderstanding]

Yes, I think I was beginning to forget those early lessons about running totally by feel. I had it in head 'ok I can run 8min/k do I will!' even if it wasn't the right thing to do on that day. I think I'll follow in your footsteps in future, it sounds like a good strategy. 👍 I'm going to the running shop this afternoon, ooh I'm so excited....

[MissUnderstanding Administrator in reply to Sax64]

It’s really hard not to feel pressured by pace numbers. Even when I was on easy runs where supposedly I was running by feel, I was still checking my watch to make sure I was running fast enough (!!!). It’s all ego for me-I feel like I should be able to run easy at a certain speed and I don’t want to make peace with what my pace should be on that day if I’m truly running with low effort. It’s really helped to put my watch on time or pulse. It’s taken a lot of mindset change for me but I’m finally getting there!

I’ve fallen into this pattern after a lot of variation. At the moment, it’s sustainable and consistent and allows me to do some proper strength and flex work as well (I’ve been injured). It feels really positive. You’ll find you find something which works for you too-it’s an exciting time for you experimenting to find what that is!

[Sax64 Graduate]

Reading your reply is exactly what I was doing. I'm determined to learn from this experience. Good challenge for Graduate Club, thanks 😊

[nowster Graduate]

This is me nearly three years after graduating:

I've never run totally tech-free.

I usually run with a spoken word podcast (usually a comedy). The exception is that at parkruns I don't listen to anything other than the sound of my own footsteps.

Even though I have lots of tech on me I hardly look at it during the run. The watch usually displays elapsed time and distance only. However, because I have several set routes, I know roughly where I'm going to be starting and finishing a run.

On longer runs, I have routes which are loops which I can shorten if necessary by taking a path back to the centre, instead of continuing round the loop.

On my recent holiday runs it was more about exploring a new area. I had a rough idea of where I was going to run but I didn't set any distance target on the watch. I ran until I felt I'd gone far enough. I didn't even run continuously, but stopped and took photos regularly. I even got lost a couple of times.

And, of course, I always have my phone with me… just in case.

(I've run without shoes a few times, but that's a different story…)

[MissUnderstanding Administrator in reply to nowster]

I love a talking podcast too. It makes me feel “tech free” even though I’m not. I’d never run without my phone with me (unless I was with someone else who had their phone with them!). I tend to think of “tech free” as “not looking at the stats on my watch” which I know isn’t technically totally tech free!

I think you’re the only person I’ve heard of running outdoors without shoes…that’s definitely taking the barefoot running trend to the next level! Have you listened to this week’s “Sliced Bread”? Topic is barefoot shoes. I thought of you!

[nowster Graduate in reply to MissUnderstanding]

Not yet! I'll add it to my phone's playlist.

EDIT: For others, it's here: bbc.co.uk/sounds/play/m001ngl2

[nowster Graduate in reply to MissUnderstanding]

I've listened to it and I heartily recommend it. It does mention both the advantages and especially the pitfalls.

And the expert agreed with an observation I've personally made: running barefoot on harder surfaces is often (counter-intuitively) easier.

I was walking in barefoot shoes for eight years before I thought of running in them, and even then I made mistakes when I did start running.

The interesting thing mentioned is that corrective shoes may actually be causing worse problems than they're supposed to cure, and that runners who have had gait analysis at sports shops are four times more likely to be injured than ones who haven't. (One presumption is that they feel more confident in their special shoes and overdo things.)

[Yesletsgo Administrator in reply to nowster]

I thought of you when I listened to that nowster 😬

[MissUnderstanding Administrator in reply to nowster]

I thought exactly the same. The discussion of gait analysis was fascinating. I think they talked about it on the running show episode too. Not at all what I was expecting to hear!

It’s a great series. It’s a fairly recent discovery so I’m slowly working my way through the old episodes.

[Cuppateatime Graduate]

Hi

Thanks for the shoutout. I’m trying to consolidate for the time being but I’m struggling a little. I’m thinking of going outside to run instead of the treadmill…it may be just the change I need.

Congratulations to all the runners on this forum. Everyone has their own story and it’s a great achievement to try to improve your fitness.

The forum is inspirational and encouraging. Thank you to everyone that helps to run it and to fellow C25K participants for their support.

[MissUnderstanding Administrator in reply to Cuppateatime]

So glad you found us! It’s a tricky time post graduation and I didn’t really enjoy myself until I started another programme! Maybe knowing you’re not alone might give you some encouragement.

Transitioning to running outside could be a great project. It’s quite different to treadmill running-both easier and harder in different ways. I’d try going a fair bit shorter for your first outdoor run. Maybe fifteen or twenty minutes and see how you go. Take it extra steady as you get used to pacing and the terrain underfoot being different. At the moment, the weather is wild! A fun challenge to either enjoy the rain or find a dry half hour. If you find it tricky, just remember that you’re trying something new and you’ll get there, just like on couch to 5k!

I absolutely love running outside and I really hope you have a lot of fun too. 🏃‍♀️💪❤️

[Petem56 Graduate]

Hi fellow graduates, my running has taken a different turn, I have had a new leg made last Thursday, so I'm having to get used to it bit by bit, it's lighter than my normal leg and has more spring in it, took it out Sunday morning for it's first proper test and managed a 20 minutes jog, now I can't say it's my leg holding me back, so it must be my fitness level.Happy running all 💪🤓

New leg.

[MissUnderstanding Administrator in reply to Petem56]

How exciting! That’s a fine looking new prosthetic-wishing you many happy miles together and a smooth transition from the old one.