Hello lovely runners! I graduated in August and followed everyone's advice by doing three or four consolidation weeks at 30 mins every other day. I also hugely added to my enjoyment by slowing things right down (not that they were very fast to start with!!)
For my last few runs I've increased the time to 35 minutes but that seems to be it for me. This morning was a good example of what's happening: the pace is slow but enjoyable (around the 10 mins per kilometre mark)....at around 30 minutes, the feet are fine, breathing is fine and in no way laboured, knees just beginning to feel tired but legs simply not doing their thing! The last couple of hundred meters I was barely going at walking pace.
What's going on? What can I do about it as I'd love eventually to get up to 45 or 50 minutes per jog? Have my ancient limbs simply reached the limit of their ability?
I'd really love your support and advice as I was hoping to celebrate my 70th at the end of October with a lovely (longer) jog...but it's a bit disappointing atm!
For my last few runs I've increased the time to 35 minutes
This really isn’t a good idea. It’s best to only increase one run a week. I wonder if you’re doing too much too soon and it’s caught up with you.
Have you thought about following a structured programme to make sure you’re increasing your run lengths in a more measured way? There’s a good one to build to 5k after graduation here, or you could look at the time based magic plan over on Bridge to 10k…
Followed your link and decided to print off that helpful timetable to stick on my fridge but neither the immediate version nor the Google version printed - just a blank page. Maybe it's because I use a Mac? Anyway, I've copied n pasted it...and then printed, so I will use it!! many thanks.
Brilliant! Enjoy! You might like to check out the Graduates’ Chat post where lots of other will be talking about how they’re getting on and their plans…
Good luck with your next run. Maybe take a nice short one with a bit of extra recovery? That’s a sign of strength and not weakness to listen to what your body is telling you 🏃♀️💪❤️
Since you're 69, not 109, I doubt that it's a problem with ancient limbs.
I agree with MissUnderstanding , it's far more likely that you're overdoing it as a new runner. It's not a good idea to increase all your runs, nor do you need to run every other day.
The Magic Plan linked is excellent, and highlights that progress doesn't mean doing more every time, all the time. Apart from increasing your risk of injury, an "always more" mentality can set you up to think you've failed, even though you haven't.
Thanks Cmoi - made me smile and it's encouraging to know I'm not 109 yet!!! I will follow the advice of both of you. Didn't realise I was going at it a bit OTT.
I'll politely and respectfully point out that C25K itself involves increases in all 3 runs per week, from week to week. W7 = 3 x25 mins, W8 = 3x 28 mins, W9 = 3x 30 mins. So an increase to (eventually) 3x 35 mins should not be an issue really.
Hidden - think the issue maybe that 30 to 35 minutes may have been a bit too much. I don't think there's anything wrong with increasing *all* 3 runs per week ... but the issue will be by how much. I suspect you've overdone it a little. If you do 31 or 32 mins and do that for 2 weeks, then up it to 33 or 34 and again for that for 2 or 3 weeks, then you might find that's better.
A pattern of 'hold' (consolidate), increase and hold, increase and hold is worth considering. It's just getting that increase right.
But the suggestion of increasing just the one run, as per MissUnderstanding is also perfectly sensible. But judging that increase is the key. It's a bit trial and error.
Be under no illusion that our bodies are amazing and can do wonderful things, and you have NOT reached any kind of limit. We just need to nurture ourselves along 😎.
Do this right (not always straightforward) and I've no doubt whatsover that you'll be running/jogging for 1 hour at a time in the not too distant future.
I'll politely and respectfully point out that C25K itself involves increases in all 3 runs per week, from week to week. W7 = 3 x25 mins, W8 = 3x 28 mins, W9 = 3x 30 mins. So an increase to (eventually) 3x 35 mins should not be an issue really.
Sure, but as I understand it, this isn't a gradual increase to 35 minutes. The OP graduated a month ago, has been running every other day, has increased their last few runs to 35 minutes and is now worrying that might be their limit.
That's why I mentioned not increasing all the runs, as I'm not convinced that the OP is actually giving themself permission ever to do any less than they've done before. If they're happy to adopt and stick with your approach of three runs a week with smaller increments then of course that's a good alternative to mixing up runs more..
Yes, when I started to consolidate after graduating I didn't do all the runs in the week at the same length, and have never done since.
I experimented with run/walk intervals, mixed fast/slow intervals, and simple "just run" sessions. If you're just doing one thing over and over again it soon gets boring.
Are you exclusively doing 30-35 minute runs? Have you introduced any variations in what you're doing?
Maybe go out for a shorter duration once in a while and play around with what you're doing. In the middle of a slower run, pick a landmark like a lamppost, a fence post or a litter bin a short distance ahead (25-50 yards/metres) and run faster (or slower) until you get to it, then go back to your original pace once you've passed it.
Vary your routes. Maybe add in that little hill you always avoid.
And don't be afraid of saying, "I've had enough today." instead of pushing on to the bitter end.
This is such awesome advice that I am cutting and pasting it into a message for myself! I'm still building back up after injury (currently at Week 7 on my re-run), but when I graduated last time I was equally confused as to what to do. I tried a few different pace runs, but didn't really enjoy them as the pacings were meaningless to me. "That lamppost" is just - DUH! - such a lovely idea; the sense of freedom too, because you can also say, "I'll do TWO lampposts faster (or slower) next time."
🍏 lots of lovely advice given here today. My coach this morning said every time we get out and run we are increasing fitness, vitality and the will power to do it again… even if we only run for 10 mins. Don’t be afraid of doing a shorter run now and again just because you can!
I won't worry about it any more! Also, I'm noticing my knees are starting to ache (only a very little) between runs, which suggests to me to stop chasing the longer/further/faster goal. After all I started running in the first place to improve my health - not to damage it! Thanks Annieapple.
Ancient limbs??? What are those...mine must be even more ancient at 73
You have had some great and really sensible and useful advice... mine as you know, will just be, as ever...slow and steady... The Magic Plan is great.. I have used and still use, if I want to get back to 10K again...
Take the advice and ease back, be kind to yourself and snjoy the move forward
I can't improve on what has already been said but just to mention that I really struggled during and after consolidation with the idea that any of my runs should be less than the 30 mins I'd fought hard for. I felt that I'd somehow lose that ability to run for that long if I started doing any runs for, say, 20 mins. Took me flipping ages to sort that one out in my head and tbh it was boredom in doing the same runs (time and distance) that made me change and vary my runs. Also when I started the later stages of C25K my body told me clearly that it didn't like going out every other day and I began to run on every third day, have done ever since.
This is such a great post. I think that’s one of the potential pitfalls of couch to 5k that a lot of people fall in to (me included)-a run must be thirty minutes long to “count” and runs with walk breaks aren’t proper runs. Both of those are rubbish. It’s brilliant you’ve settled into a pattern that suits you. Running is so adaptable that we can all find what we love and what works best with life.
What’s a typical week looking like for you now? Have you got a pattern or does freestyle work best? Whatever it is you’re doing, it’s clearly working for you and that’s brilliant to read ❤️
Brilliant post - thank you. You have exactly articulated what's been going on in my head - the horror of somehow going backwards if you're not building up all the time. You've been a revelation and an inspiration!
Absolutely not overdoing it aside, I think the confidence does come at some point to say I'm a runner and I want to do 'X' with my runs. And that's not easy for some of us to do. I found plotting my way forward after graduation quite difficult, and sometimes even now ease right back to 15 mins runs just to enjoy them. So important. The variety and choices are there for you, trust yourself 😊 x
This is terrific! I found just the same: I CAN'T do less, I MUST run every other day. When I graduate this time around, I hope I can be more free about when, where, and how I run!
The programme is amazing but it was afterwards, when the structure was gone, that I struggled. And running for less time seemed a massive backwards step (no pun intended 😁). For me, it was having the confidence to make certain decisions about my runs, actually believing that I was a runner! And reading what other people on here were doing too gave me ideas. Although still not convinced by trails, I don't like to get my runners dirty 🤦🏼♀️🤣🤣 I know, I know...
Ha ha - Iove the idea of jogging off-road, floating through the grass, leaping over streams, soaring over stiles etc, but I too am precious about my shoes. Do you think it could be an excuse - particularly as I have two pairs so could use one pair while the others were being cleaned?
Just get' em dirty...the marks on them are badges of pride...and there is incidentally. a post of mine way back when I was in my late 60s where I DID actually hurdle over large tufts of grass and cow parsley... all under hedgerows at the side of a main road!!
😂😂 I would definitely need another pair just for the mucky runs. Leave it with me while I process the idea 🙈😳😂😂 😂 we'll have to set a date and just go for it 😱 you never know, we might enjoy it!
This is exactly the reason we brought back the graduates club…so many of us feel the same as you did. I struggled when I finished too-I just felt lost. Having other people to reassure me that was normal and I’d find my own pattern was really helpful. We all finish expecting to carry on easily and for many of us, it’s a work in progress with lots of trial and error all the way!
Thanks for sharing! The latest thread is here for anyone who wants to pop in to support the new graduates or say hi as a graduate themselves…
Absolutely, and if I'm not following a plan for a specific event, my runs differ all the time. I think we all get there in our own time when it feels ok to almost give yourself permission to just do what you feel like doing, to just enjoy that freedom; for me, whether that's an NRC run (not so much these days tbh), run until I feel like stopping, run until I hit a specific distance, or, my favourite one, a run where I stop for a few mins and have snuggles with Henry the daft lab 😍 Garmin can squawk all it likes 😂Thank you for the link, I'll have a look over there 😊 x
Absolutely! I’ve had exactly the same off-plan blues. It’s taken some falls and injuries for me to get the joy of “just run” straight. I think different things work for us at different stages of our run journey and that’s to be celebrated!
I went from couch to 5k for every run, to the magic plan with just music, to nrc for every run to mostly podcasts/music. It certainly keeps it interesting!
I’ve recently got a garmin for the first time and discovered the “joys” of it telling me I’m too fast or too slow!!! Glad I’ve been running long enough to ignore it! Labs are wonderful. Envious of you and your lab run buddy!
Ok, let a 71 year old have a word here! First, you should be so proud of yourself for what you have achieved so far. Second, running the same distance, run after run will bore you and your legs, and trying to run every run quicker is also too much. I had a “moment” at the end of C25k when I did exactly what you have been doing and almost gave up running. I was trying harder, but getting nowhere. Finding a plan saved me!
The basic distance building weekly pattern, as people have mentioned above, is two shorter slightly quicker runs per week and one longer one.That is my experience, and it is reflected in all of the distance building plans I have followed up to Half Marathon.
Ju-Ju’s plan/ the Magic Plan, which I think you will find on Bridge to 10k, is a great starting point. I followed it and it worked! The free Nike Run Club plans do the same and give you the option of having someone feeding encouragement into your ear if you like that (I do !). Running different routes also helps….and then, when you feel ready, there are park runs too…..Hope you are running with a smile soon 🙂
I think that’s probably normal. I’ve been doing this since I graduated in March and some days are good some bad. I’ve just learned to enjoy it all and stop worrying about times - life is too short. The fact that I can still trot along for 30 mins 3-4 times a week in my 60’s is good enough.
I second that! 👍 The most important thing is to still be able to run for 30 minutes in our 60s. If someone had told my indolent, teenage self that I'd actually be doing that, I would have found it very hard to believe!🤣
Thank you for posting your thoughts. I’m just behind you in age, graduating and trying to progress my running! So the replies and advice you got are so helpful to me as well 👍
We try to please and support... all the links and support given, e.g. by MissUnderstanding is based on a lot research, and of past experiences, and and awful lot of running ! This is why we try to get all our runners, new ones and Graduates to read those links and hopefully find the answers they are looking for to help with any issues.
I am in the process of getting a post together on that very subject in the hope that it will answer some of the most common questions and worries !
I second what Madwife60 says.( Love the name 😀 That must make me Madwife65!) I've been doing the consolidation plan for graduates: it lasts 8 weeks and includes 3 runs per week. Run 1 is always 20 minutes; run 2 is always 30 minutes but Run 3 increases from 35 mins to 50mins by 5-minute increments every fortnight. I'm currently stuck at 40 minutes but tell myself that if I keep repeating the 40-minute run, I may eventually feel bold enough to increase to 45 and perhaps even 50. As MadWife60 says, the most important thing is to still be able to "trot along for 30 minutes in our 60s". 👍
Lot's of good replies. You might find it nice to just increase one run per week by about 10%. That way you will end up with one long run and 2 short runs each week. I like to run a short run on tuesday and thursday, then a longer run on sunday. There are lots of ways of mixing it up to make it more interesting. The good thing about having different runs during the week is that you can plan different routes.
The different route/different length notion is really good. Having graduated not that long ago, getting injured, and now going through C25K again, I'm on the shorter routes that are still all very familiar (and a bit boring). Looking forward to more variety!
I want to first of all state that I used to run a lot in my teens, then sporadically at Uni, & then pretty much stopped when I started living in a city, & now, many years later, I struggle with my calves turning solid if I try to run for longer than about 2 mins at a time. ( I think that I AM addressing this slowly with walking a lot, & now geoffing- but it is slow going!)
So, I suppose that the emphasis is “slow going”. Any training that you undertake will give you the biggest benefits initially, followed by more and more incremental ones later - so don’t worry too much about slow progress. If you really are a granny, then you’re probably my age (57) or more - and now I take AGES to heal!
I do remember a cross country when I was 15 where I grazed my arm quite a lot running past a concrete post to overtake someone in the last 300m. I was sent to the medical person where I was patched etc. On Monday, when I went to show this huge graze to friends at school it was gone! Now, I hurt my back about 2 months ago, somehow, & can still not go back to the exercise that I had been doing beforehand. And we still have an old cooker in a box on the floor in the kitchen (new one replaced just before back problem - but not the cause) still unmoved as a result!
My suggestion for you would be to mix things up a little. Most runners want to run faster - so do some work for that. At school, my sports teacher (& 2nd Dad, it felt like) always had us doing hill sprints at this time of year, to build up fitness. You simply find a hill, pick a distance from 100-200m and sprint up it (start at about 70% & try to maintain), get to the top and turn around and jog back slowly to a little below the start to recover, then go again. It’s good to run a bit beforehand to warm up, and to run to warm down, and stretch afterwards. The uphill running massively raises your heart rate very quickly, without overdoing/overstretching your muscles that might occur on the flat. So this gets your heart used to going up quickly and recovering quickly. So I’d suggest doing one of these a week (starting at 4 sprints), for, say, 6 weeks, and see how that goes.
Another run that I did a lot was a fartleck - which I never really felt that I understood, but I now think I did in a reasonable way. I had a local triangle of streets about 3/4 of a mile, & ran that comfortably 3 or 4 times ( perhaps I might try 2-3 times now), but on each side of the triangle I would try to sprint a bit ( for me then, it was 2 lamppost distances), and then after a little recovery, I’d run sideways and backwards, as I’d reasoned that all of that was important for football and rugby. Now I know that that was great practise to exercise lots of smaller muscles around ankles and knees - as long as I make sure not to injure myself by falling over (which was very easy at the time). This would also be a good run, I’d suggest - for all the little muscles and so many changes. This would help with any other sport, and for everyday life and for running when you just have to change things to deal with conditions, or curbs or slopes etc.
Finally, there was a longer run each week, to build stamina. I was always given a time to run, but couldn’t deal with that, so always converted it to a distance. Personally, I’d probably do the same now, and plot slightly longer long runs every 2 or 3 weeks, until my longer run really was longer.
This was when I was training 5 days a week on top of a lot of school sports ( again, I was a teenager! - but I did also start falling asleep in interesting lessons at school!), so I’ m not so sure about how to mix these in with your present day. If I assume that you’re running about 3 miles every other day in the 30 mins? then I’d suggest replacing one run a week with a hill sprint for 6 weeks. If it is a distance to the hill, then perhaps cycle or walk there, but run half a mile anyway for warming up and half a mile to warm down and loosen off afterwards. Perhaps try 3 the first time. Then, perhaps, replace another run every other week with a fartleck. Less time - 20-25 mins instead, and less pace when not sprinting.
After the 6 weeks, have another rethink, perhaps replace the weekly hill sprints with slightly longer runs instead. Again, for me, I’d prefer changing the distance to change the time - by thinking of how far I’d get in the normal 30 mins, & then adding half a mile for the first 3 weeks. Then add another half mile for the next three weeks. Then I’d have another rethink, but try to maintain a long run each week.
Also, it might help to move from running every other day to running a certain number of days a week. This would allow you to go to 4 runs a week, organising them around the rest of your life, which would allow you to experiments a little - carefully (again, thinking of age). This would mean that one rund would be the day after another. So this might be good for an experimental, changing type of run, followed by a regular, normal run the next day.
Keeping the time and distance down for the most part is probably the best way to improve your body’s overall response - to recovery, to gain speed and to gain stamina.
Another 2 really good area to think of - but I’ll shut up in a minute, so won’t go into these - would be to do some gym/weight training. There are great body weight apps available to thoroughly use for free and ditto for yoga - check out the strength and flex part of health unlocked. The other area to check out might be food. A few years ago, I stayed with my Dad for a few days every other week to help, as he had had a hip replacement, but was also my mother’s carer. I realised why he had lost so much weight - because he ate virtually no protein. This had also been a problem for me, but now I boost that with a portion of pea protein powder mixed in with my muesli every day. This helps my muscles and helps to prevent injury, I feel. I’m also now going down the line of some amino acids other than the glucosamine that I’ve been taking for years now.
Hope that this is helpful and was worth reading! Good luck with changing things up a bit!
Here's another recommendation for the Nike Running Club. Running is great but if I do the same old run every time I get bored. The trick is to shake things up a bit now you know you can run for 30-35 minutes.
The NRC has lots of guided runs and the beauty is they always talk about running at a certain level of effort rather than a certain speed. My running at 8/10 effort will be a whole lot slower than some long limbed 25 year old would manage but I'm fine with that, it's not a competition.
Some of them are timed, so you could choose 20,25,30,35 minutes or more (or less). Some are runs by distance. Some are speed runs, tempo runs and fartleks which can be challenging but are great fun. Each style will teach you something different about running and build different capabilities.
For myself, a spring chicken of 65, my ideal is to do a recovery run (slow, easy, not too far), a speed run or fartlek and a longer run of 5 or hopefully more kms each week. Not quite managing this at the moment as I've been away and unable to run most of the summer so am out of condition but working towards it.
Good luck and enjoy your progress, you're doing great
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