So two months after graduation, with as many 3 runs a week as I could manage to fit in under my belt, I finally managed to run 5k! I was aiming to run for 45 minutes, and with my slow running technique (niko niko Japanese stylee) I thought it would be more like 50 minutes before I hit the magic number. The last three weeks (after consolidating) I’ve added 5 mins to one of my runs - so built from 35, to 40 and now 45. With the slow running I found 35 & 40 quite doable. The last 5 mins of today’s run was hard - but I did it. I also enjoyed the achy legs as I brisk walked home.
C25K is a blooming marvel - more or less 4 months to the day I remember staggering in absolutely bright red, dripping with sweat and having to explain to my husband that I’d taken up running! I hadn’t said anything in case I didn’t take to it. Then I had to go and lie down for about an hour afterwards to recover! And now four short months later I can run for 45 minutes. And then just get on with my day.
Blimey - I can run!
(Note to self - still need to learn to run up an incline, let alone a hill!)
Written by
DiscoRunner
Graduate
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Congratulations on that first 5k... and under your time estimate too!
Not sure if the Japanese run stylee has any specific ways of taking on hills... but I think the running form video below moves from “regular” towards that style a little, so I think it will be useful for you.
5k!!!!!! 😀😀😀😀👏👏👏👏🏃🏼♀️🏃🏼♀️🏃🏼♀️🏃🏼♀️. That’s brilliant and you got there the right way too. Slow and steady 👍 keep doing what you are doing as it’s working brilliantly for you. Be super proud 😀😀😀😀you deserve that runners glow today.
Wowee !!!!!! Yipee !!!!! Amazing !!!!! Such a great achievement and you must be over the moon. Loving the idea of adding 5 minutes etc to the run after graduation. Big thank you too for posting about the “Japanese slow running technique” after I read this on one of your posts it’s changed the way I run for the better. Now open the bubbles and celebrate ! 🍾 🍷🍾
It was a treat to read your post. I felt exactly the same as you describe during the C25k. I graduated yesterday and now have same concerns you just conquered. I find that right reassuring and you’ve given me hope that I will improve as the weeks go on.
Congratulations!! V well done you. Have just heard about this slow running...interested in finding out more! I live in a very flat area of the country...a slight incline terrifies me!! 🎉🎉🎉
Yay!! Well done on conquering 5k, and in less than 45 minutes too! I think I’ll be the same, not even hit 3k yet though I’m very close now. The slow running technique is such a revelation isn’t it, it’s helped me so much. Don’t be too scared of the inclines, I hated mine when I first started with them but now they’re no bother at all, n it’s lovely on the downhill side, I have to restrain myself from going full belt 😂😂
Mine aren’t hills, just gentle slopes but they flipping felt like hills for the first couple of weeks. They have helped me to realise that any hills I tackle won’t stay difficult for very long 🏃♀️
Parts of week 7 & 8 between Xmas & NY, I was in Cornwall, in a hilly area. Found the flattest bit I could (not too bad from scoping it out), actually running those gentle inclines felt like try to run up a mountain! I think there’s a park not far that’s got some slopes, might try there!
Luckily the local nature reserve runs alongside the river so it’s pretty flat and the trails are easier on my knees. Need to tackle the hills at some point though!
Impressed! I can only admire you from my position at W2R3 - and struggling at that! Very curious about your Japanese slow run style. Where can I find more about that?
If you search ‘Japanese slow jogging movement’ on youtube you’ll find a great short film showing you the technique. There’s also an article you can find. Reading reviews of the book, it doesn’t seem worth buying as the film and the article/blog post seem to cover it. I’d put the links in bug people kept saying that they didn’t work! It absolutely changed everything for me! The first thing I worked on was the foot placement, then rewatched after I felt I’d got that right and worked on how to hold my body and arms - the breathing just takes care of itself! In Japan it’s known as niko niko - meaning smile! And I honestly am smiling most of the time now. When I graduated it was still quite hard but after 4 or 5 weeks of 3x30 (with gaps for holiday and illnesses) it became a real pleasure to run. Not just the wow that’s great & it’s over! But actually really enjoy the running while I’m doing it. Hope you enjoy it as much as I do. Good luck with your amazing journey - it is simply staggering what you can achieve with C25K!
Thank you so much for the info and your words of encouragement. After discovering C25K, I actually want to run - for the first time of my line. It seems everyone here is totally hooked - and what a great thing that is too. All the best, now.
Running twins indeed! I started running to disco as it has a slow steady beat, I found most types of music were making me run too fast & I’d get out of breath. But I now listen to podcasts as they help me just get lost in the subject and my slow run takes care itself!
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