Dilemma

[Lestriesherbest]

Since I’ve completed C25K all my subsequent runs have been absolute rubbish, even having to stop during run ! Whereas during training never needed to stop ! Anyone else experience this ?

[sparky66 Graduate]

Hiya, don't be downhearted 😊I think while you're doing the program you're really determined to reach that goal and stay on track..

Now you've finished..your brain easily let's those gremlins take over..

But don't worry.. yes it happens..

Just keep getting out, don't set yourself too much of a challenge.. just try to run 3 times a week and only aim maybe for one of those to be a 30 min run..

Remember you're just new to running and it takes time..

You'll be great.. you've been great!!! You are doing great!!

Keep up the good work 👏👏👏

[nowster Graduate]

What sort of runs have you been doing recently? How often, how far, how long?

[IannodaTruffe Mentor]

Perhaps you are trying too hard.

We have in the past had a Consolidation Club for new graduates who are struggling without the guidance of a training plan. It is very common. Unfortunately fewer and fewer graduates were taking part so we stopped it.

Have you read the guide to post C25k running? healthunlocked.com/couchto5...

It gives advice on routes forward and in particular on consolidation, which for the purposes of new graduates on this forum, means continuing to run 5k/30mins (whichever you achieved during the plan) until you become wholly comfortable with that distance/duration, BEFORE considering working on increasing speed or distance.

This allows you to take the pressure off from weekly increases in demand of the programme, and for your body to catch up, reducing the risk of injury. Have you set any targets for your running? Without some aims, it can seem.......well, aimless. Create a target for each run. Have some short term (weekly), mid term and longer term aims and create a plan to help you train appropriately to achieve these.

Try running some new routes. Forget about pace and distance and have some fun.

[Cmoi Graduate]

You might just be expecting too much of yourself - would you have described your recent runs as "absolute rubbish" three months ago?

Fwiw, I found the immediate post-C25K period much harder than the programme itself. Completing the programme gave me a sense of achievement that consolidation didn't, as I very rapidly got bored with running a similar distance and time again and again, which didn't feel like success or progress at all. Finding new routes was hugely helpful, as was giving myself targets that were not time or distance-based.

[Lestriesherbest Graduate in reply to Cmoi]

Thank you for your reply I’m similar age to you and am delighted to have completed the challenge.I used to run but due to personal reasons I began to hate it & stopped.

It just seems bizarre even with the coach dialogue playing whilst I run it’s as if I’m

Starting from Scratch again and it’s a real effort. This morning I just set out for a 20/25 min run used the app and it was dreadful. Stopped twice for no reason at all ! Heads gone completely

[Cmoi Graduate in reply to Lestriesherbest]

It's tough when your head's not there, isn't it? I had that this morning.

I'm interested that you refer to C25K as a challenge that you're delighted to have completed. Obviously you're not me, but for me personally, thinking like that was completely counter-productive as it put running into the "OK, done that, now on to something else" category. Hence my need to find other running targets during consolidation - I'd decide to think about sights, sounds, scents etc while I was out, just to take my mind off the numbers.

As I live outside the UK I had to use the podcasts not the app, and I have to say that while I enjoyed Laura's motivational comments the first time I heard them, I got fed up with repetition. So I ditched the app with relief as soon as I'd completed the programme, and have never used a guided run since. However, if you do enjoy coached runs, Nike Run Club is popular.

You also mention that you used to run but began to hate it for personal reasons. If those reasons are still valid, then I imagine that you're unlikely to love running any time soon.

My best guess is that if you want to stick with running, you need to find ways to make it enjoyable and not a duty, and be less hard on yourself and accept that you'll have good runs and bad ones (says she, who struggles with that herself.)

Hope you find the solution that works for you!

[nowster Graduate in reply to Lestriesherbest]

Have you tried just going out for an easy jog on a short route using no tech whatsoever?

Maybe a route that would normally take you about 20-30 minutes? Take time to look around and spot details you haven't noticed before. Smell the smells, hear the sounds.

[Lestriesherbest Graduate in reply to nowster]

That’ was exactly my intention yesterday sadly it didn’t work !

[John_W Graduate Ambassador]

When you say 'training' - what were you training for?

[Lestriesherbest Graduate in reply to John_W]

I meant the C25K

[MissUnderstanding Administrator Graduate]

I would definitely be up for a consolidation club (or even just an unofficial chat thread). I did my first run after completing c25k yesterday and felt a bit lost. I decided to just go with music and my Fitbit to tell me how far I’d gone and I couldn’t decide if I liked it more or less than the week 9 runs. It definitely felt more free and more like a real runner (I still feel like an imposter even though I can happily run for 30mins now) but I did miss the little encouragements to keep going.

I think I still need the structure of specific aims for each run at the moment rather than “I am going for a run to just enjoy running”. That’s going to be 3x30 mins per week for the next few and then see what plans are available for getting to 10K. I’m thinking of one new run per week and a hilly route for one of them.

[nowster Graduate in reply to MissUnderstanding]

Your runs don't all have to be 30 minutes.

A 20 minute run is good too. You could also do a 15 minute run at a faster pace.

There's also Fartleks (Swedish for speed play). When out running, pick an object a little way ahead. For example, a tree, a bench, a lamp post, a pillar box. Run slightly faster until you reach it, then drop back to your original speed. Repeat as often as you like. Alternatively, try to run very much slower towards the object, then resume your original speed.

If all your runs are exactly the same you will get bored with it.

The only thing when consolidating immediately after graduation from C25K is not to run for more than 30 minutes.

[MissUnderstanding Administrator Graduate in reply to nowster]

Thanks for the suggestions. When I thought I needed to continue with the 30 minute runs, I was going off the consolidation advice I found on the “what to do after finishing” page. I’m really lucky to live rurally with a good selection of different sorts of places to run.

How long do I need to stay at the same run time for? I’m feeling good when I’m doing it and definitely feel like going a little further is within my capacity.

[nowster Graduate in reply to MissUnderstanding]

I think the usual suggestion is about three or four weeks, just so that your bones/tendons/ligaments can adjust to the new activity. Muscles grow quickly, but the other bits don't, and that's where you're most likely to get an injury (as I did).

Then you could extend your time or distance (or both) using something like the Magic Plan in our sister forum here "Bridge to 10K".

I didn't use it. Instead I cooked up my own mixture of runs: doing walk/run intervals, fast/slow intervals and longer slow runs.

[Hidden]

Hi there.

I know exactly what you mean post graduation. Like you I found those runs a real challenge and felt "unhappy" when I had to stop.

What i eventually discovered was that I was simply putting too much expectation on my own shoulders. As soon as I started to run to my own rules, as fast or as slow as I felt like, stopping to take photos if I wished, stopping to look at the deer if they appeared then running became a much happier activity for me. I really started to enjoy it.

The key for me was slowing down, then slowing down some more 👍

No pace requirements to meet; no distance i had to achieve in a certain time - just running comfortably so I could breathe easy for as long as I wanted.

Thats when running became fun for me.