Completed Couch to 5K – What’s Next? Looking for Tips to Keep Running!

[nancy00]

Well done

 

[ipag]

Myself snd a friend started the couch to 5k in January and have continued to run 3 times a week. We worked out a loop of our ares that took about 35 minutes and we run that together. Never thought I would say it but I really enjoy our runs now and can't see me stopping any time soon x

 

[evelijn]

All of the above. Well done! A good way to improve is to join a local running club if you have one?

 

[truthfrees]

Parkrun on Saturday AM if you fancy it. Can become a "thing" and then Parkrun tourism becomes a "thing".
Enter a 10k "race" and work towards it. Alternate between short and longer runs - so 3k shorter runs and then pushing the 5k to become 6k to become 7k etc - the 5k to 10k jump is not that hard.
Look for a local running group - absolutely loads on FB. Usually these have several different ability groups - sometimes mixed where the stronger runners loop to even out the difference.
Definitely cary your routes though - running the same route can become monotonous. It can be as simple as running the same route in reverse or adding little side routes or turning it into a figure of 8.
Persevere.... And good luck...

 

[selenatlantis]

I’ve been ‘running’ for almost a year now and just have a 5k route that I do in my area during the week and then there is a whole group of us that Parkrun on a Saturday morning. It’s 5km and the friendliest bunch you will ever meet.
I now need to up my distance so I’ve added an extra around the block bit to my current 5k to take me to 7k.
For your local runs, Strava will show you routes around your area and you can just select the distance you want.
If you want to challenge yourself a bit more find a local company like Zig Zag Running Group who run events in your area and book yourself a 10k or more. There is no looking back!!

 

[singer2009]

Have a look at Jeffing. I was like you and didn’t know what to do after C25K but I discovered Jeffing and I have now run a 5K, 10K and half marathon. Joining a running club has helped too.

 

[alhamdulilah]

I also did the couch to 5k, then slowly built it up to 10k. I managed a half marathon a year or so back and then settled back to running about 10k 3 times a week. That seems to be the best for keeping off the mid life weight gain! I think the best advice is increase things slowly and steadily, I found if i rushed things I’d end up injured. If I took it slowly and patiently I was fine.

 

[cyndisings]

I do parkrun every Saturday morning to keep mine up. It’s hard getting out of bed that early at a weekend but I’ve never regretted going out once I’ve done it!
Also joined a local runnjng club that offers low mileage runs every week. It’s now the social highlight of my week!
I’ve kept it up for over 2 years and I’m addicted now ( and I am NOT a runner!)
Good luck on the c25k it’s absolutely brilliant!

 

[my2kidsmom]

Up to you entirely. You could look into your local Parkrun which should be a welcoming, supportive community and will keep you running each week and encourage you to improve. Or you could find a 5-10k plan and increase your distance. That would/should include different types of workouts which will help to improve fitness.
Personally, I kept going and ended up running an ultramarathon!
Good luck with it!

 

[nathenial]

If you hate running why do it? If its for weightloss or fitness then you'll not stick to it due to hating it, walk, aim for 10k a day, you'll stick to it more and likely increase steps gradually to 15k, it's less impact on the knees, easier and more enjoyable

 

[microtope]

I Jeff as it's much easier for me and I enjoy it. It's intervals of run, walk, run etc and I do a ratio of 30 seconds each 30:30. I can go alot further and I've had no injuries at all.

 

[amitkeebali]

@microtope another fellow jeffer here!

 

[rodm89]

@microtope bother jeffer here

 

[worthyvessel]

Join Run Mummy Run® Community it’s great!! Really inspiring too.
I haven’t run in a while due to knees, but I also loved the feeling after. I used to just increase my distance each time and worked my way up from 5km to 10km then signed up for some races. Great South Run is 10miles and is lovely to go! And then my largest race was the Surrey Half Marathon, which is in Woking. Was working towards the London marathon but then COViD struck so didn’t complete it. Not sure I’ll ever be able to run long distance due to knees now but I do miss that feeling after a run! I might try a little run this morning now… you’ve inspired me!

 

[microtope]

@worthyvessel jeffing is much easier on the knees

 

[worthyvessel]

@microtope yeah that’s true! I will try this…I’m just not very good at stopping and starting

 

[microtope]

@worthyvessel I use a gymboss and after a while I don't even think about it

 

[virgonicka]

Following. I started cycling thru lock down, but have decided this yest to add some running into the mix. I absolutely love cycling but I don't have time to go for the long ride I could do while I was on furlough. So me and hubby have started the couch to 5k. I am hoping to be able to run maybe 3 times a week by the end of the 9 wks course, and maybe join a park run occasionally. My main hope.is to be able to carry on running thru the winter, when cycling conditions are not ideal.

 

[llucasl]

Find your local parkrun, an amazing free 5k run/jog/walk every Saturday.
Use the time for headspace away from work.
Exploring new areas when you go on holiday.
Go further and further and maybe enter a race or 2

 

[srfrazee]

Maybe consider joining a local running club. Ours has groups for those just starting right up to very speedy. Everyone is very friendly and it gives you motivation to go and run a couple of times a week.