Done it, finally !

[Slowman]

Completed all 9 weeks, final run (slow jog this morning). For the last 2 weeks of the app i have had pain in my right achilles so have had 3 or 4 days rest instead of 1. I think its Insertional Achilles Tendonitis and have a Physio appt booked 24th May. For now doing a variety of excersizes for it, tried icing and taking a hot bath instead of shower. Well onto a 5-10K app now 🚶🏾‍♂️😄 and possibly some new trainers with a heel raise. 👍

[Rosiepug Graduate]

Congratulations 🎉

A great achievement and hopefully many more to come. 🥇

[Lagger Graduate]

Well done! I’ve one run left to do of week 9! Hope you get your tendon issue sorted!

[Julia187 Graduate]

Congratulations 🥳

[ButtercupKid Graduate]

That’s great news - well done 🥇⭐️⭐️⭐️ ! Maybe see the physio before taking on too many new things ? Nothing more frustrating than graduating straight to the IC !

[Dexy5 Graduate]

Congratulations on your graduation 🍾🥂🎓🏃‍♂️👏🏃‍♀️. Just keep it slow and consolidate that 30mins for 3 weeks before going further and faster and let your body get used to this running thing. Advice will follow from your trusty mentor.

[Bookbizlady Graduate]

Have you had a gait analysis? Probably at this stage I guess. But I had the same problem. Took a month off as any running just aggravated it again. Got my gait checked, bought new running shoes and never looked back!

[Slowman in reply to Bookbizlady]

I had a biometric and gait free analysis and apparently have one leg 4mm shorter than the other so corrected it with a 4mm heel lift. Told my gait was pretty good and normal. Have been using Moremile Cheviot trail runners which i love but am thinking now maybe some that are designed to take the stress off the Achilles such as Asics Nimbus.

[IannodaTruffe Mentor]

Congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

For advice on shoes this may help healthunlocked.com/couchto5...

Try eccentric heel drops.

Take care.

Keep running, keep smiling.

[AlMorr Ambassador Graduate]

Congratulations, just take things easy. To get your graduation badge and the word Graduate next to your username, leave a message on the right-hand side of the May C25K Healthunlocked Homepage and tell the administrators that you have ran run 3 of week 9 and graduated.