graduation day

[Baldman1]

Happy to say that a few weeks ago I completed the c25k and have since done x3 30 mins runs and a 25 min run, the latter due to my earphones running out of power and deciding to make the run shorter. I don’t know about you but I need music in my ears when running. I try and run every 3-4 days is that suitable?Oh, and do I get a badge

[MissUnderstanding Administrator Graduate]

Morning! The instructions for getting your badge are still the same as I posted on your thread a couple of days ago…

healthunlocked.com/couchto5.....

[OldManRunning Graduate]

Well done Baldman1 🏃‍♂️🏃🏃‍♀️🎉🎉🥂I was the same with having to hear music but now after doing a fair few consolidation runs I'm not so bothered although I still enjoy it. Some organised runs and club runs don't allow headphones to be worn for safety reasons so I'm getting used to not wearing them.

[John_W Graduate Ambassador]

Well done

When doing C25K, how often did you run?

[RollingPea Graduate]

Hi Baldman1! Congratulations on turning your health around through the C25K programme. I followed your journey and see that it has some similarities to mine. We both kicked ourselves into action last summer, we both reached graduation and now we are consolidating. I think the ideal is to run 3 times per week, for us newbies. We still need to do the miles to build up our muscles, strength and stamina, but we also need the rest and recovery between runs. Any more than that might be too much, any less and I guess we could fall out of the habit and lose all that wonderful fitness. I found 3 times per week (varied lengths and routes of runs) enjoyable in summer/autumn, but with the bad weather and lack of light in winter (excuses, excuses) it means I am sometimes only managing 2 times per week. One of those is usually a Parkrun, which really helps to get me out the door on a wintry Saturday morning. I should probably be making more effort indoors, with Stretching and Flexing, though I do cycle 10 km most days to help keep up my strength. This feels like just enough to keep me ticking over until spring (can't wait!) when ice-free early morning running will become possible again.

So, to answer your question, though I'm certainly no expert, I reckon your winter routine of running every 3 - 4 days is ok - way better than sitting on the couch, right? Maybe you could aim for a little more often (every 2 - 3 days = about 3 times a week), but don't be too harsh on yourself if you miss the weekly goal? You can compensate by adding in a weekly yoga class or some indoor strengthening excercises if you find a workout you like? You mentioned fasting in your Bio. How did that go? Have you been able to move on to a regular balanced nutrition intake (high fibre, high protein, loads of fresh veg, minimal sugar, minimal ultraprocessed ready meals, water - don't forget to stay well-hydrated)? This will help your energy levels and nutrition needs during the consolidation phase and thereafter. Good luck and keep up the running, you are doing great.