Moving on from 5K

Training up to 5K is a milestone, both physically and mentally. More oft en than not, it’s a runner’s first challenge and for many it’s the hardest. It’s oft en the first part of a long love affair with running, but what do you do once you’ve bust the ribbon on your 5K finish line?

Words: Laura Fountain

YOU’VE FINISHED COUCH TO 5K!

And the crowd went mad! Real crowd, virtual crowd, inner crowd… it doesn’t matter which, you did it! 5K in the bag

If you’ve recently finished your Couch to 5K journey, you’ve hopefully been bitten by the running bug and are now wondering what to do next. There’s no set path from here, it really is up to you how your running journey continues. The important thing is that you follow what most excites you and don’t just do what you see other people doing. Some days it can be hard to summon the motivation to go out for a run, and if your heart isn’t in whatever goal you’re aiming for, it will be even harder.

Looking back to move forward

Maybe you started Couch to 5K as a beginner runner, or maybe it was your way back into exercise aft er a break. Either way, before you start planning what’s next, it’s important to take a moment and think about the amazing thing you’ve just done. Only a couple of months ago you couldn’t run and maybe you doubted if you’d ever be able to. But now you can run 5K, and that’s a brilliant achievement in itself. That’s an important feeling to sit with for a moment - that sense of accomplishment. It’s going to help you on your way to whatever comes next.

Maybe simply getting out in the fresh air a few times a week is your running raison d’être or perhaps it’s the social side

Not only have you built up your fitness and strength over the past few months, we’re willing to bet you’ve already learnt many of the mental tools that will help you on your way too. You’re now much better at shouting down that negative voice that tells you you’re not good enough, and you’re more able to get yourself out when motivation is waning. On the days when you do lack motivation, try to remember that you once thought running 5K was impossible, and channel the sense of achievement you felt when you reached the 5K marker for the first time.

So what IS next?

Only you can decide what comes next in your running adventure. Start by asking yourself this: what is it that you like about running? If it’s the sense of achievement you get from ticking off goals, it’s likely that running faster or further will be the natural next step. Maybe simply getting out in the fresh air a few times a week is your running raison d’être, perhaps it’s the social side of running, or perhaps you like to challenge yourself. The key is to find your ‘why’ and to use that to continue your journey. What’s next? Find out over the page…