I just wanted to pop on and see if anyone here has any advice or pearls of wisdom for me. I was thrilled to graduate from the programme at the end of August. I was very much a new runner so couldn’t quite believe I managed it! I somehow completed the programme with really only one tricky run throughout - I managed all of the other runs without stopping (though they were by no means easy!).
Fast forward to post-graduation…I planned to consolidate with 30 minute runs until they became relatively easy, but I seem to be having a little blip! I’ve managed to complete 30 minutes non-stop only once since graduation - my other two runs have been a struggle. For one I only managed 15 minutes of running then stopped, and the other I completed 30 but with a 2 minute walk at the half way mark.
Has anyone else encountered similar after graduation? Trying not to get in my head about it because it’s only two runs after all 🫣. But it seems to have come from nowhere.
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NatureGreens
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hi NatureGreens ..congratulations on completing the programme & absolutely YES!! Sometimes this happens, not to everyone, but it does to many…and I think it’s because the guidance has now gone…you’ve finished the programme & now you have no structure & that’s when you can often feel a bit lost…
If you’re not using a running app yet, there are plenty out there…they have guided runs…any distance, any time…you can even custom your own..
Nike running club…run keeper…have a look on the App Store, hopefully this will help…just remember though, you’re not alone x
🍏 good ideas from Mummycav also to bear in mind that you don’t have to do 30mins every run… I would aim for at least one long slow run a week & then x2 “ take it as it comes” runs… there’s also nothing wrong with walking during a run either… enjoying it is key! Many of us use NRC for the reason that we can choose shorter 10 min run or longer one of any desired length & all with great coaching & interesting information. Let us know how you get on & don’t forget to claim your graduate badge. You deserve it!! 🌟
Hi NatureGreens, Congratulations to you on Graduating, Well done 👏👏👏
You do need to consolidate well before moving on to either faster runs or longer runs, to avoid any injuries. I found it was nice to go out for different length runs, for example, where normally I would go out for some fresh air for a short walk, instead I might opt for a 15 or 20 minute jog. Also after a few weeks I started going out further distances but alternating walking and jogging so that I didn't get too tired or suffer any joint niggles.
I'm sure you will find your own way to continue to enjoy running.
Exactly the same happened to me. I just didn’t like 30 minute runs. Even now, I’d usually run shorter or longer.
It’s hard moving from a very prescribed programme to the vast nothingness of “what next”?! Consolidation is one option but it’s one of many. I went straight over to the magic plan, which is a gentle build to 10k. The main thing that gave me was structure when I really needed it and mixing up my runs for some variety,
Have you come discovered Bridge to 10k forum? There’s a lot of crossover with here. You don’t have to be working towards longer distances so don’t let the name put you off. It’s for anyone who has graduated and wants to share their runs there, whatever that looks like, There’s a weekly quest post which often new grads find helpful. You set your own goals and get support and accountability. There’ll be a new post later today or in the morning, but here’s this week’s one for an idea of what it looks like….
The couch to 5k app has some useful advice about how to keep running post graduation. There is a new section on the app too with new runs-that could shake things up a bit which is often helpful.
Basically, I just wanted to reassure you that you’re not alone. You’ll find your way. There’s lots of support to help you here. ❤️
EDIT: I should have said, there’s also nothing wrong with walking during runs. It doesn’t suddenly mean that the run doesn’t count! I think couch to 5k might be unhelpful in making it seem that way, I walked three times during my parkrun this morning. Still a great run!
I sort of went through the same thing, a couple of good post graduation runs and then some soggy weather dissuaded me from heading out, I think it's the lack of structure and subconscious pressure to complete the programme.
For me it's now back to the gym and the treadmill, I've set myself a target of 5k, this week I got a pb of running for 4.5 k with a .5k walk in the middle, I'll slowly increase this up to 5k and then aim.for a slow 6k run once a week and 2 quicker 5ks.
Don't lose heart, you will find something that works for you, and remember that as new graduates we really are still very novice runners, simply getting out there is the main thing.
Wow - huge, huge thanks Mummycav Annieapple Newbie59 MissUnderstanding for such thoughtful, helpful responses. Honestly, reading your replies helped something click with me. I had this fixed idea in my mind that you just had to keep running for longer and longer periods with no walking. I don’t know why I was thinking like this! Also, it’s great advice about the running apps/forums etc…I 100% need the structure and support. This will definitely help me keep enjoying running 🫶
Firstly, well done on graduating NatureGreens! I totally share your experiences, as soon as Steve Cram stopped whispering in my ear I found it much harder to keep going. I also suffer with the warmer weather and definitely need to pause half way through my run, and walk now and again if I get overheated.
I can’t get Nike Run Club on my phone but I know a lot of people use it as it provides guided runs, and I do think that helps. I have simply accepted that you don’t have to go non-stop to ‘qualify’ as a runner, or make a run worthwhile!
Honestly, that simple realisation that running doesn’t have to mean non-stop hasn’t half helped me out. Really glad I posted here even for that alone. I don’t know why I was being so hard on myself! 🤷♀️🫣
congrats on graduating! I think what you are experiencing is really common. And having a dip and a few bad runs is actually a great learning experience, it’s how you navigate them that counts and it will help you understand your mentality about running. It’s the structure and discipline of c25k that gets most of us through it and at the end, it’s gone and there is a ‘and what now?’
I’d agree with others on trying apps that have guided runs, that helps with giving you some structure. I’d also say finding a goal to aim for- maybe a 5 or 10k race (or longer?!) - that will help with motivation.
Parkruns are also brilliant to add into the mix. I am not a social runner at all but it’s a really great vibe and so welcoming and friendly.
One of the things that massively helped me was doing shorter runs. I run before work usually and 5k is sometimes hard to fit in. I do a 15 min run most Mondays and it’s very rewarding- if I don’t really feel it then it’s ok as it’s over fast and if I do then I often have decent pace which is satisfying!
You could also try the quests on this forum- the accountability is great and people here are so wonderful.
Thanks for this! One of the things that’s been bothering me slightly is how to fit 3 x 30+min runs into my routine now the school run is back. But the idea that I can do a shorter run is so fantastic, because I can more easily squeeze that in during my working day or before tea. I honestly don’t know why I was being so fixed in my mind about having to run 30 mins each time.
I was exactly the same! I think it feels like after having put in all the effort into being able to run for 30mins anything less feel like copping out.
I love my short runs, and finishing after 15 mins feeling fresh and like I could do more (and want to do more) has been a nice change to feeling tired!
Thank you! I did 20 minutes with Coach Bennett this evening…and wow…he’s definitely a little more intense than Jo Whiley 😆. I enjoyed it though, unashamed positivity and motivational speeches!
Hi and many congratulations, a fantastic achievement! Thanks for your honest post! I had a break a while back due to a persistent cough. I managed to maintain a certain amount of residual fitness by walking some days with stretching and gentle toning exercises on others. I do a certain form of exercise most days, time permitting. I remember a post from a person on here, who found it difficult to run and this person combines running and walking, the length of either form of exercise depended on how the person felt at the time. I run slowly that way I take in the scenery and enjoy it. I don't care what people say...good day for a walk .... I just nod or say.... yes ....and laugh Keep going and be kind to yourself, there is nothing like a bit of time to invest in your health and fitness!!! Some days are better than others. Park run is a good idea if you like running with others, if you have one nearby x
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Keep going and be kind to yourself, there is nothing like a bit of time to invest in your health and fitness!!! Some days are better than others. Park run is a good idea if you like running with others, if you have one nearby x
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