After an amazing feeling of running 3 times per week, even whilst on holiday, I have stopped.
I "graduated" c25k on 10 January in minus 4 degrees C. It was a beautiful day, but so cold that the canal was frozen over and even the sweat on my head froze. However, I finished with a smile and was over the moon to finally have completed this milestone that I have wanted to achieve for several years.
The problem is... now I don't have a plan. I do not have anything to run for. I have become lazy again and sometime do not even get out for a walk. I feel bloated and fatigued, which is really not making me want to go for a run. I am hoping that the Spring weather may make a difference, but that's probably just another excuse not to get my trainers on...
Does anyone have any suggestions for C25K 2.0?
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WannaBeeRunner
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Further to this - perhaps just writing got me out for a run 👍. It was tough... only managed 2k, with 3x 1min walking intervals as I needed to stop... But something is better than nothing.
I would like to find an app that lets me set up a run, for example 5R / 1W / 6R / 1W / 6R / 1W / 5R, for a 22 mins running total and build up from there. If it can talk to me and I can listen to music (like the c25K app).
(other fitness watches may allow this but I'm not familiar with them).
Ultimately though, the way to get running is to harness the power of your mind. You had a routine of running 3 times a week for C25K, find that mindset again. You managed to make time for it before, so you can do it again you know. Get yourself to the stage where the assumption is that you will go for a run, rather than you won't.
If you like guided runs have a look at the Nike Running Club app. It's free and you don't need to buy Nike gear to use it. There are literally hundreds of runs to choose from, I found it incredibly useful in the early days and learnt a lot.
Oh, and keep posting for us so we can cheer you on. Nothing like a bit of peer pressure to keep you at it is there?
If you don’t have a Garmin, and just a smartphone, check out Runkeeper. You can set up intervals. Screenshot is an example of my custom made intervals.
Runkeeper has almost all functionality free, so it’s a great tracker.
Why did you join the c25k program in the first place ? I think you need to set yourself a goal of doing 8 5k runs a month and then you will be in shape.
8x 5k runs is still well out of my league. I have not run 5k yet, only 30 minutes. I am setting myself a target of 8x walks and 2x runs per week, then if I can do more it is a bonus. I have a feeling I am a fair weather running.
I must say, when I was running 3x per week I did enjoy it, but as I have not run for so long, I have lost fitness, so I just need to stop beating myself up and get out there and run.
I am 20 stone (131kg), so any movement is better than none.
I'd say definitely don't beat yourself up - you've done C25K, fantastic! Could you just repeat the last few weeks of C25K (you know you can do those!) just to get back into the routine? Good luck and happy running! 🏃♀️🏃♀️🏃♀️
small steps help me. Just like the C5K week to week goals. The app also advises on next steps.
My plan was consolidation. So I did this for 3 weeks in a row.
After that was to increase runs for another 5 mins for 2 weeks.
Then another 5 mins for 2 weeks.
I use Runkeeper for my run planning and data. Very flexible.
Now Im running for 40 mins and a bit and was able to run a 5K. I went t for my second Park run this weekend, was super proud.
Like it’s been advised go back to what made you want to run in the first place, get your gear ready and then when you get up, or what ever time you used to do your run, its ready to go and you don’t think about it. Just get your shoes on and get out of the door. The legs know what to do.
You’ll love that feeling once you’re running, and the feeling of when it ends!!!
Good luck, your mojo is there, it’s just obscured by some clouds (like the weather!) 😆
We all lose the way at some point, but there are challenges you can set yourself . Sign up to a charity fun run or have a look at the NRC app there are lots of challenges !
There are so many possibilities. For me signing up to an event where I see my runs as training towards is my motivation. Without them it becomes easy to skip a day, then a week and so on. You will have peaks and troughs but keep coming back on here and this wonderful community will always have your back.
I totally add to the comments that this happens to us all... and most commonly during the colder more miserable months. Goals are important for my motivation and currently I need new goals of my own. I did C25K, then bridge to 10k, then trained with my young Son to half marathon, and eventually reached a marathon last year in London which was the best feeling in the world. Despite this taking a couple of years and being really proud, I've still had a slip myself and struggling to get back into regular running. At the minute I'm trying to get to the local park run but you have to be there quite early and on horrible days it's hard to make myself use a precious Saturday morning to do this. I have a treadmill in an out building so I go on that. Recently, I made a new running friend and we've started getting out for a run which I find is probably the most motivating... having someone else you don't want to let down. As soon as it warms up a bit I know that urge to run will come back. Take home message, don't be hard on yourself! It happens to us all no matter how far you've managed to run or for how long. You can always pick it back up (even if you have to go back a few steps). You've already shown yourself you can do it 💪. Reach out for a goal. Good luck.
When a programme as encouraging as C25K ends it is suddenly hard to find one’s own motivation. The habit of running at that point hasn’t become established and you feel like a guiding hand has been snatched away. I felt cut adrift at the end.
To motivate myself I drew up an onward chart which I fill in after a run noticing down all the details,. (That was then derailed by shin splints but that’s another story!(
You could go back to week3 or 4 and work your way back through the programme, this time knowing that you need an onward plan at Week9, so you could start investigating the Nike /other suggestions before you re -graduate. The weather would/should be kinder by then too.
Tell us about each run as you progress if you wish. The lovely encouragement here may be enough to spur you on.
I think it’s all about your own personal motivation to continue, you managed to complete the programme in terrible conditions and that is a great achievement and it shows what your capable of. I think it is possible to lose your way very easily, I have had these moments and still do a lot, I think it’s normal to have doubts about commitment to it especially if you have a lot in your life, I am a full time carer for mum and finding the time to run sometimes is difficult. . Reading on here I think many have said if you haven’t ran for a period then you quickly lose fitness so I’d be looking at what you loved about it in the first place and then go back to that happy place of you can and start again. I’m new to all this in real terms but as I think the main battle is getting your trainers on and getting out of the door . We all have different motivations for running find what motivated you then get back on it.I wish you well and hope you just click into it again. Maybe start at the beginning again it’s not a failure it’s doing something and anything no matter how small is better than nothing. Good luck.
I graduated three or maybe four years ago. C25K was a huge part of fundamental change in my life, but I realised that honestly I don't enjoy running that much. But without that progression from old lady who hadn't done more than walk the dog in years to someone who could genuinely run without stopping for 30 mins I would never, even in my very wildest dreams, have found what I do enjoy and does keep me moving. In my case it's squash (unlikely at the age of 69 as I was then but heyho) and I've found a reason to stay fit as well as a new community.
So don't beat yourself up. Be a little adventurous, because completing C25K has taught you that you can do so much more than you (or anyone else) would have believed. Find a running group or join a gym or take up tai kwan do but build on what you've done already and find something you love to do.
I have to have a plan or I just procrastinate and give up! My “run” days are Monday, Thursday and Saturday although I can switch Monday to Tuesday and Sat to Sun and I have to get dressed in my running gear and go out first thing. If I wait until late in the day or evening I’m sunk. Some days I do more than others but if I’m wavering g I plug myself back into Jo and a run I think I can achieve. If I’m really not feeling it or I’m tired or got a cold (or any excuse really) I do a week 5 or 6 run otherwise a week 9. I know I feel better afterwards which is a bit of motivation. I did try a Parkrun but I hated it - it was not a friendly or motivating experience. Nobody spoke to me at all and it felt very cliquey. I do follow the route sometimes but mostly I just enjoy the “me” time - just the birds and trees for company
Hi there. I've been where you are, and know the feeling. I'm in my mid 60s, and after having been advised of all sorts of different things on this platform and others, in the end I have just settled with running 5K one day a week, running for half an hour one day a week, and doing the 2nd of the 3 post graduate runs on C25K, which is the intervals one, one day a week. I do try to do more than the 5K, more than the half hour, each time, but only a bit extra, because I find I get so exhausted! And if I can't do extra one day, I don't beat myself up about it. But at least I'm out three times a week, and keeping going. I've discovered that this regime suits me fine. I think what I'm trying to say is, just do what you feel like - and what suits you; don't do what others think you should! The hardest hurdle is getting out there each time - every morning I have to go I have to remind myself of how I'll feel when I get back cus I really really don't want to go!! But once you have committed to doing 3 days/week, you'll eventually find something that works for you. You might not find it overnight (it took me a few months of trial and error), but I think you will in the end. And I always think too, if I want to I can just give up and go home - giving myself that permission makes me think, ok, I'll go. And of course once you start, you push yourself and won't let yourself give up! Anyway, good luck, and keep going - if you can.
Maybe it is a simple goal like doing Parkrun weekly? That really helped me when I was mojo-less and wanting to improve week on week led to weekday running too. Worth thinking about.
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