Graduated half an hour ago! I can’t believe it! It wasn’t pretty and it was very sweaty but I did it!
I have been a bit of a lurker and not really posted but I have tried to reply and offer encouragement to others in the last few weeks. I think one of the reasons I haven’t posted is that initially I wasn’t sure I would complete and posting almost felt like tempting fate.
By my reckoning, this journey started about twenty weeks ago during a cold and wet January. I made a very public declaration that I was embarking on the programme, (don’t ask!) I’d never run, I was always the fat one at the back of the field at school. I started, full of enthusiasm, aged 47 and 3 stone overweight. Two weeks in my knees went, foolishly I ran through the pain making matters far worse. I couldn’t walk, let alone run.
I was gutted and at that point joined this forum, sheepishly looking for words of wisdom and reassurance that everything would be alright because the thing was, I’d loved the two weeks I’d done and to not be able to finish what I’d started was unthinkable. Who knew?? I loved running! I felt so low. Four weeks on the IC followed along with naproxen, muscular skeletal assessment and an urgent physio referral, (everyone I met on my little NHS journey was so supportive and committed to getting my knees right again!) Various medical opinions were offered: cartilage damage, bursitis, long standing bio mechanical imbalance and just the fact my knees needed time to catch up with what the rest of my body was trying to do - I think this is the most likely explanation. 25 years on the couch. Foolishly I’d thought the step aerobics I’d done 3 times a week when I was 20 would stand me in good stead!!
After 2 weeks on the IC I probably did the single best thing I could have done, I started the NHS knee strengthening exercises I’d found a link for on this forum. I did them every single day for two weeks and at the end of the four weeks on the IC I went out fast walking several times, gradually building some strength up. I took inspiration from all your stories and successes.
I started again, picking up at the start of week 2, by the end of week four I was back on IC, I was terrified it really was over for me but this time, I was only out for a week, I recovered far quicker.
I honestly haven’t looked back since; I haven’t needed to repeat a run but that hasn’t meant it’s been easy, even tonight’s run was a struggle in the heat, (in all honesty, I preferred running in the cold, wet January conditions). My knees whinge and complain slightly every few days and need a bit of TLC, but hey, who doesn’t?? Sometimes I need to take two rest days, but that’s fine with me. My first physio appointment came through in week 4, I had 3 sessions but felt like a fraud because I was doing so well on my own. At week 7, I asked to be discharged and I was, feeling a little bit anxious that things could still go wrong. They didn’t though and I continue to do the knee strengthening exercises after every single run, I’m not taking any chances.
So, tonight I graduated! I have amazed myself. I could not have done it without you all though which is why I’m posting now, there have been so many runs where I have thought of your names and your posts, particularly those at a similar stage to me, (is this getting weird?? Do I sound like a stalker now??)
I don’t think I’ve ever been so determined to do something in my life. I can’t remember getting up in the morning and leaving the house without a full face of make up and a blow dry since I was 14 but this is what the program has made me do, the desire to go out and run, (before it got too hot!) has been so strong.
During my time on the IC, I was so fed up and so worried I would never recover, but I did, I took as much advice as I could and my knees got better, my knees stepped up to the plate. They did it, I did it. If I did it, so can you. Yes, you can. Listen to your body and if your really are starting as a couch potato like I was, don’t expect too much too soon, strength may need building up gradually. It’s a cliche but it really is a marathon, not a sprint.
Apologies that this post is like War and Peace. I’m really hoping I haven’t broken some sort of record for the longest post ever! I just had to get it off my chest now. If this post reassures just one person who is currently struggling I will be happy. I’m already happy, I graduated and who knows where my knees will take me now. 🥂
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owmeknees
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Congratulation on your graduation. Be sure to let Oldfloss know on her thread and collect your well-deserved certificate. I wish you a whole lot of fun in your future runs!!!
I’m just going to keep plodding along too. I’m just about hitting 4K in the 30 minutes so will try and build up to 5k one way or another. Don’t feel ready for Park Run yet.
If you have a flat one near you, the atmosphere is great. You could go along and watch it to see what it’s like? Mine had some mighty competitive people but mostly just keen runners.
Oh, what a lovely post - and I read every word of it (unlike 'War and Peace', I'm afraid! ) So pleased for your graduation 😀🏃🏽♀️👍 and your absolute determination. Your comments on the different diagnoses made me smile, especially as my husband injured a knee when he returned to running a few years ago. After almost two years of discomfort, he saw a fab sports physio who gave him a programme of knee strengthening exercises which he did religiously. I think like you, he just needed his knees to catch up with the rest of his body(!) as he is now back running and the old knees are running up and down hills quite happily!
I am sure your story will also inspire many others starting out on this amazing programme, so really glad that you stepped out of the shadows to share!! I graduated over two and a half years ago now and cannot leave this forum behind because it is still a place that inspires and supports me..and motivates me to keep getting out there. Good luck with the next stage of your running journey - wherever that road takes you!!😀🏃🏽♀️
No problem whatsoever, keep them long if you like, but I have also noted that I think you have set another record by the number of replies you have, more than 100, I don't recall as many as that in the about 4 months I have been on Healthunlocked, congratulations
Well done you for getting through it despite all the injuries. I much prefer running in the early morning because it’s cooler - this afternoon heat is killing me as it is, I don’t need to run in it too!
Congratulations! 🎉🎉🎉😖🥇 What a great post! I enjoyed hearing all about your progress. So glad the knees have held up and well done on graduating. Lovely pic and no, you don’t sound like a stalker!! Happy running...and posting.
Congratulations! Well done you - I love that photo, as you look so so happy Thanks for sharing your story. Looks like we have some things in common - I started in January too, and joined this forum part way through, and lurked about a bit before plucking up the courage to post... And don't worry about the length of post, I'm sure Sallenson has written one that is far longer
The thing about War and Peace is that's it's a great read and it's moving. And so was your post. I can't imagine how chuffed you must be feeling right now...
Absolutely love your story owmeknees! Massive congratulations to you. It was deserving of a long post and was fabulous to read about your journey! Like me, running was something other people did, but there are so many examples of people like us who turned into people like them......running! And it feels like an amazing miracle, even just at W3!!
Huge congratulations, you have really earned your graduate badge!! So very pleased for you. Great inspirational post. Well done and enjoy the well earned afterglow.
What a great post and an amazing achievement. You showed such determination to keep going, you must feel so proud of yourself. Congratulations on graduating 👏👏👏
Congratulations and a huge well done,a very well deserved step up to the C25K podium !!! 🏅🌟
I enjoyed reading your story and there was so much in there that sounded familiar to me- did have to laugh about the step aerobics too!! We’re the same age so were probably stepping up and down to the same 1990’s dance tracks!
I totally agree that it’s a marathon not a sprint and with determination you did it! I’m shuffling along in W7 going the scenic route, and taking extra rest days for the previously mis-behaving knee.....with my ever patient daughter who could probably have been there and back by the time I’ve done the warm up but what an incredible journey it’s been! Reading your story shows again how inspired I am by others doing the same journey but in their own time,in their own way and at their own pace.
Your post is more than reassuring to me and probably countless others so thank you for sharing.
Enjoy your next running adventures and carry on inspiring us!! 🏃♀️🌟
I am glad you found it reassuring. I loved step aerobics! Even had a reebok step at home and a video, (remember them??!!) to go with it. Hope your knees continue to behave, enjoy the rest of your journey. 👍
Congratulations, I love reading everyone's stories on here, helps me keep going and hopefully one day not too far away I'll be posting that I've gtaduated x
It was your name that grabbed me first 😂😂 that was a fabulous post about a brilliant achievement. It was knees that did for me too. Took 10 months to sort them. I know the disappointment of having to stop at end of week 2. And you made it 🏃🏻♀️🥂🎉🎉😊so massive well done!! I’m off to look up the strengthening info and also can I ask what IC is? X
Knees are tricky creatures aren’t they? I think they need a bit of cajoling and caressing sometimes!
Just wow! The programme is hard enough but your efforts are to be commended. That's dedication, and some.
It's a pity you didn't post on the forum, in that you could've have so much support along the way, but it is what it is. Glad to hear from you now!
Would love it if you could share the link to the NHS knee strengthening exercises. I'm getting by with what I picked up in physio after a skiing injury and other pages I've found along the way. Always on the lookout for tried and tested methods to try, although I appreciate it's a very personal thing - what works for one...
Well Done on graduating! May you go from strength to strength.
Someone has kindly shared the link above, I found the exercises really worked. Also an exercise called the clam shell which physio gave me, (you can google that) it’s for the glutes and hips but I’ve really felt it making a difference 👍
Well done! I'm sure many would have given up with all the knee issues. I am certain your post will have inspired many including me. Enjoy revelling in your graduation glory 👩🎓👩🎓🍾🍾🏃♀️🏃♀️🏃♀️🏃♀️
Fantastic achievement, great to hear your story and your determination to finish, I am sure you williamsbain inspire many others to achieve what you have
I love your story owmeknees !Not least because running sort of ‘cured’ your knees? - (sorry, if I’m overstating it). So many people - even medics - tut about how running might damage joints. Rarely does anyone point out how it can coax joints back to life. My sister and I today were discussing how our aged joints creak in the mornings and then ease miraculously as we mobilise (carefully and with plenty of warm-up). I like that! I’ll look forward to your post-grad posts.
Thank you! Yes, a few people have tutted and warned me that I’m ruining my knees for life and will need surgery when I’m older!! I don’t think so, I think my knees are all the stronger for this.
You are an inspiration, and you are exactly what this community is about. Congratulations and well done. Others will benefit from your story of your journey.
Congratulations on your graduation 🙂 you could have been writing about me in the first part of your post. I started on the 7th of January and because I didn’t want to run where people might see me i ended up running on some very rough ground. 😔 I twisted my left knee and by the end of week 2 was on the IC unable to even walk. I was there for 5 weeks, but I will graduate this Sunday all being well 🙂🥂🍾
Your story is really inspiring, really well done for all that perseverance !!!!! Blimey just started week 9 and shall be thinking of you and my knees as I progress! Brilliant news 🏃♀️🌠🥂🍾👍🏻
No apology needed for length of post - bloody well done! I’m so pleased for you. That’s a great achievement, and you’ve overcome a lot of setbacks. I’ll certainly be looking up those knee exercises now. So, thank you for posting, you’ve really helped!
Just brilliant 🙂 Very inspiring. I often wonder if I'd have carried on if I'd injured myself early on. All credit to you, hope you're still feeling the high of graduation!
You really do look thrilled to bits in that photo.
I think it would have been interesting to see your progress in posts as you progressed through the programme, showing the mental and physical challenges that you were up against, but I totally respect your decision to save it all until the end.
I might well have done the same, as it would have made it easier for me to drop out if I found it too hard. Posting my progress gives me a degree of accountability as well.
Your journey is an inspiration, now you are in a great position to be able to offer support and encouragement to those who think they might not be able to make it through.
Thank you! I choose to not use social media much generally so the whole posting thing is quite alien to me. There were numerous times when I almost did write son but then yes, I suppose in a way, not posting my story became my insurance policy.
I think it’s an interesting point you make about accountability, as I mentioned in my post, I made a very public statement of intent to do this, (in front of 100 people but that’s another long story and you’ve had enough of them from me!) Definitely one of the things that made me so determined was that so many of my friends, family, colleagues and acquaintances knew I was doing this and knew about my knees, (I’ve become quite the knee bore in my personal life!) 90% of people have been so very encouraging and lovely- I didn’t want to let anyone, including myself down and that did help motivate me.
I would say to anyone, tell people you are doing this. You will be surprised how supportive they will be.
Yes, this is the most social media involvement I've ever had, documenting my progress and supporting others, so I do know what you mean.
Apart from my wife, I told nobody I was doing this until I was a couple of weeks in, then some friends spotted me out one evening and told me about it later. One said he was so surprised, he forgot to beep the horn at me... He's a club runner and said he'd do a park run with me after I graduate.
The only people I discussed this with were the ones in the forum. I thought they'd be the ones that would understand.
I am curious about your public announcement. Message me if you don't want to post it here.
Ha! I stood up at the front of church and said, ‘wouldn’t it be great to get a couch 2 5k group going, anyone can run! If I can do it, you can! We’ll train together and have lots of fun. We’ll run our local 5k in May and raise lots of money for the church building fund!!’
There was more interest than I’d expected, we started with a group of about 12?but some people, the true couch spuds, including myself, quickly fell away in terms of training together and in several cases, training at all (have found I like running alone, 80s music blasting much better anyway!)
The 5k was the first week in May and five lovely ladies did it, (they were all already running before my church announcement though) and raised £800. I’m in a WhatsApp group with them still and they have really spurred me on. That was the first place I posted last night before coming onto here. I am in Liverpool and there’s a big 5k fun run in October, Scouse 5k, complete with brightly coloured scouse wigs. I am going to keep my part of the bargain and try and raise some money by running that along with the other ladies.
Funnily enough, on my graduation run last night I passed 4 people I knew, including a couple who are good friends, out for a stroll. They both run marathons. The encouragement they gave me as I passed by was immense. I could have been running a marathon. I was 90 seconds from finishing and it felt like I really was crossing the line to a roaring crowd. I’ve never felt anything other than proud I am doing this. I’ve just ignore the naysayers. I’ll stop now because this is becoming War and Peace volume 2 and I said I wouldn’t go there again...
Good luck with the rest of the program! I will follow you and look forward to seeing you step up to the podium 👍
Congratulations very very well done. I’ve just finished run 2 week 5 and it felt ok music blasting, focusing and psyching myself up. Before I knew it it was over and in the bag
Is it weird to say I am so proud of you! I got extra couchy during a neck injury and am having to be careful and do extra exercises and have had to rest an extra day. It is really great to hear you did it and you did it with having to do physio to your self. Double discipline. Seriously well done.
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Well done and well earned 
First time I’ve not completed a run
Last Run - Graduation time.
Graduate run completed, but with a very bitter taste :(
Graduated (again) and consolidation runs
