I’ve graduated 
After 13 weeks i have at last graduated from C25K.
I can run 30 mins plus 5 mins walk each end and cover 2.6miles. I cant believe how far i have come - i struggled with 60 seconds run at the start!
I am 53 years old and 3 stone overweight - if i can do it anyone can
Feels so good 😊
Thank you to everyone on here for all your support and advice along the way.
Now to continue 3 runs of 30 mins per week for a while i think 🤔
Xxxxx
Well done ..Some achievement ..You must be so proud of yourself ..All the best 😊😊
Many congratulations on your graduation fellow runner.
This guide to post C25K running may be helpful healthunlocked.com/couchto5...
Keep running keep smiling.
Thank you - your comments and advice have helped me along the way.
Well done you! I'm 56 and used to be embarrassed by my age but now proud of what I've achieved and so should you be. Us oldies are amazing lol!
Thank you 🙏🏽
I am proud of what i have achieved - and we should be proud of our ages 😊
Well done. I'm 52 overweight and did r1 week 8 yesterday but really struggled with the extra 3 mins. But will keep going
Well done 👍
I have struggled with the longer runs and the warmer weather has not helped!! I would prefer to run in temperatures of less than 5 degrees!!
Think how far you have come though, what keeps me going is thinking how i will feel when i get home if I complete the run. 😃😃
Well done. Am hoping to graduate this week too 😊
Congratulations.....I am week8R2...haven't run for a week due to back pain..I feel as though this will be a tough one.
Keep going- think how far you have come but take care of your back!!
Well done you. There must be a whole gang of us silver surfers ( or should that be silver runners?) out there now. Great feeling isn’t it? 😃🎉🍾👟
Its an amazing feeling - still cant believe i’m a runner 🏃♀️ 🏃♀️
Me too.. I remember gasping along in week1 thinking “ how long is 60 seconds!!!!! ”and now I can run for an hour and breathe comfortably and be breathing normally before the end of my 5 mins cool down.
Well done! That's fantastic 😊 I am also 53 and have been so excited to be a runner for the first time! However, after 4 runs of 25 minutes (just finished week 7) my knees have started to seize up badly ( think it's the impact) and I might not be able to carry on at this pace. Did you have any weeks that were particularly difficult? I would love to make it to week 9!
Weeks 7-9 took me much longer than 3 weeks!! I struggled to complete the long runs and did have 1 min walks half way on some runs. However each time i ran i did more until i could run for 30 mins. 20-25 mins felt like my limit for a while but slow down a bit more and you can do it. I also started only running when it was cool or even raining as i just cant manage at all if its hot and sunny. I would prefer cold weather❄️🌧☁️
If you are having knee trouble maybe invest in good trainers and have a gait test done first.
I had a lot of lower leg pain until i bought some decent trainers and i have had no pain since
Good luck.
Thanks so much! I also can only cope in cool weather and luckily most mornings have been like that recently! I was going to post something (and hope I have not hijacked yours!) but thought I would ask you since you have evidently succeeded in getting all the way through. I have had the good shoes since week 4 and might go back for a proper gait analysis. Also might just take things more slowly and not try to do three runs in a week! Great advice and good luck with your continuing progress - I guess we keep aiming for that 5k target
I also had issues with my left knee, (an old war wound 🤣) and I started rubbing Ibuleve in and wearing a knee support. It doesn’t hurt at all now .. probably strengthened it but I still wear the support just in case...
Couple of thoughts, apart from Gait Analysis and good shoes. Firstly you may need to do some stretches after your runs. There is some advice on that here nhs.uk/live-well/exercise/h.... Second, what are you doing in the non-running days, I'm doing this nhs.uk/live-well/exercise/s....
Ran W7R2 this morning, and I'm not having knee issues, despite being 68 and coming off the couch just 8 weeks ago. It's still hard though, but worth it for the great feeling later.
Thanks so much for this - for the last two nights I have been barely able to walk upstairs at the end of the day and that definitely can't be right!! I had been fine up until now but not doing any significant stretching. I will look at the exercises and really try not to give up
Also my first few weeks I ached I lots of places .. my shoulders from being tense and I’ve learnt to relax them now....and my thighs especially, so my son who is a keen gymbunny and power lifter recommended Epsom salt baths or even soaking feet in a bowl of hot water and Epsom salts. I know it’s hard to bath in this hot weather , much prefer showers myself, but I found it helped. Epsom salts are fairly cheap in places like Home Bargains and Savers. And I’m using them up watering my plants now as they are good for that too. 😁
It probably all depends if the pain is joint-related, or muscle/tendon related. The going-upstairs thing suggest the latter - which you can address yourself. But if it is joints, then get medical advice - because you don't want to damage them.
God bless, and good luck.
I knew everyone on here would have some really good advice - thank you. I will be careful, I promise.
Hi so pleased to see your post. I am similar to you overweight and similar age it's given me a boost reading of your success. I am only on W1 but am struggling. As it took you 13 weeks did you repeat any of the weeks. Would appreciate your advice. Well done.
No i didnt repeat any runs but because i work 13hr days 3 or 4 times a week it has been difficult to fit in 3 runs per week. Also i cannot run when it is warm!! So anything over 16 degrees with the sun shining i just cannot run!!
Good luck, keep going, really slow to begin with you will be amazed how quickly you build up stamina.
Follow posts on here and ask questions of fellow runners the support is amazing 😉
Congratulations! you've done so well to get here. There's no stopping you now!
Well done you.
Congratulations!
Like! Like! Like!
Congratulations on graduating C25K
Well done 😊, it's a fantastic achievement to go from zero to hero in nine short weeks 😊
W9R3 done! Yay I'm a graduate 🏃
w9r3
W9R3 completed at my first Parkrun!
A treat for W9R3 
