Completed c25k in May in NY on holiday.

[Mummy1208]

Looking for some advice I completed C25K on the 05/05/23 in Central Park NY while on holiday as it was on bucket list to run in Central park. I then spent 2 weeks in FL and bought new running gear but iv done nothing since feel iv lost my motivation but I loved how it made me feel when I completed each run. I would like to start running again. But I don't want to start from week 1 again could I start later in the programme? Any advice welcome. Feel my mood and energy levels are on the ground since stopping!!

[Annieapple Administrator Graduate]

Well done for completing the program in May!! There’s nothing like a run to lift your mood. Why don’t you put your lovely new gear on & some music.. do a 5 min walk & then try a short snail pace 10 min run & see how it goes! If you manage that then after a rest day try a longer run. If not I would start the program again. NRC app have some lovely guided short runs if you want to have a look. Please let us know how you get on!

[Cmoi Graduate]

Hi  Mummy1208 , is there a particular reason why you don't want to start C25K at week 1? Is it because you feel your current level of fitness will enable you to start later in the programme, or is it more your pride not wanting to start again at the beginning?

If you've been active since May, you wouldn't necessarily need to begin with week 1 run 1. I myself started C25K immediately after France's first Covid lockdown. As I'd been walking hilly forest paths for an hour every day for eight weeks I found I was able to start at week 3.

However, if you've not been very active, I think you'd be better starting at the beginning and building up your running fitness gradually. I know that taking a few weeks more probably sounds really off-putting now, but if you're going to continue running after C25K, you have years of running ahead of you.

I'm also wondering if you know why you lost your motivation? Disruption due to holiday? Doing the Central Park run? Not knowing what to do after C25K? Feeling that you have to do more or better or else it's not worth it? I find it all too easy to focus on goals and take an all-or-nothing attitude, but running is teaching me that sometimes doing the minimum and keeping going can be an achievement in itself.

So why not do as  Annieapple suggests - put on your kit and get out there, even if it's just for a few minutes. Then congratulate yourself for doing that, and take things from there. Have fun!

[CBDB Graduate]

Have a look at different options in the post linked. Finding a different type of C25k program might just help to not think it as a “going back” but rather as “progressing forward”.

There are plenty of other options to explore and experience their rich diverse ways of training up to 5k/30min.

healthunlocked.com/bridgeto...

[Archerygoddess Graduate]

I have always found motivation difficult since I graduated, While I was on the programme I felt as if I had to run regularly in order not to disappoint myself, but found it harder once it was finished. Having said that, I've always kept going. My running app (I use Sportractive so I don't know about the more popular ones) allows you to set a monthly challenge and rewards you with a badge when you achieve it. Daft but quite motivating.

Whatever you choose to do, as everyone else says, lace up your shoes, get out there and give it a go. Listen to your body and you'll know the right thing to do.