"It is now 217 days since i last smoked , just over 7 months If i had known what some of the after effects would be maybe I wouldn't have.
The bottom line is i did and have become a non smoker, now I never thought i would say that lol
I have also now compeleted Week1 on a C25K program (Couch to 5k running program over 9 weeks ish ) the ain is run for 30 mins or 5k distance at the end of the 9 weeks , that seeems a long way off at week 1 but if you dont try you never know"
A very useful reminder on FB page just how far I have come in 4 years . No they haven't always been easy I have had injuries have lost motivation and struggled with a few demons but I am still here running it is the one constant that keeps me further away from that 40 a day couch potato person.
C25K is so much more than just about running..long may it continue 😀😀
Well done Rob! Keep at it! I'm in a similar boat, but I stopped smoking at age 36 am now 63.. motivation gets me sometimes as well, my head sometimes lets me down and have lost some conditioning to what I had, but it always peps me up when I do get out for a run, am out later this morning, I'll see how I feel at 20 mins in and maybe push on if good..
Am thinking of booking the local 10k run in October as a goal, my nephew is doing it, so gives me some motivation there...😁
wow what an inspiration You are Rob thankyou for the congrats on my first 5k ,would you mind if I ask how you consolidated the c5k after graduation I feel a bit lost with out the c5k app many thanks annie
I ran the 3 x 30 mins for a couple of weeks to get used to doing that then pushed on for running for 5K once I did that I then started to do some speed intervals and hill work ..
There are some C25k+ podcasts as well .. nhs.uk/live-well/exercise/c... you may find these useful to if you still wanted some structure
About then I started at park run which a lot do .. whether they can run 5K or not . It is a very inclusive and friendly thing to do. Some walk it or run/walk .you are never last as they have tail runners who are ..
Post graduation is a strange old time. I guess it's about finding your running feet and perhaps a goal I.e 10k or further.
What ever you do keep it fun and enjoy your new found freedom to run 😀
Wow just think how much you can spend on running gear with the cost of that smoking habit! But more seriously, think of how much healthier you are now. Well Done you, I know it’s not easy to give up . 😄👏
Great story Rob. I'm the same age as you and also quit my smoking habit 4 years ago. You’re dead right - C25K is way more than just a 9 week running programme 👍
Happy Runniversary Rob! You are right of course, the impact of running is massive and it is great to look back on those first tentative steps to a better way of life. Here's to all of us who dared to dream..and believe in ourselves!😀🥂🏃🏽♀️🏃🏻
Great post Not-So-Slow-Rob. You've come a long way and you should be really proud of yourself. Here's hoping the next four years will hold more successes for you. 👏👏👏
Your story is inspiring. Well done on all counts. Quitting smoking is probably the hardest challenge. I too gave up fags eventually (!) this past february, not one since. I still vape a little due to the dual challenge of dieting simultaneously.
Thank you for giving me one more push in the right direction! 😘
Thank you Mayanow . I was what alot would call a hardened smoker, your kind words are very much appreciated..
You are doing brilliantly stopping smoking, dieting and doing C25K ,hats off to you ..
Keep doing what you are , you get stronger each day , you can do it 😊
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If i had known what some of the after effects would be maybe I wouldn't have. 
First Runniversary and it’s a 10k
My 1 Year runniversary 
Happy runniversary to me!*
