My first runniversary: I didn't actually make a... - Couch to 5K

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My first runniversary

Flyingred profile image
FlyingredGraduate
17 Replies

I didn't actually make a note of when I started C25K but it was during the World Cup last June. Counting back from when I graduated, it was around yesterday/today/tomorrow.

I had one of those 'who's that?' moments when I saw myself in the bathroom mirror when I was bending to dry my feet after showering. I didn't like the flabby stomach which in my mind's eye wasn't far off a taut six-pack! Who was I kidding?

I started C25K and it was tough. My mental image was that I was fairly fit but the app proved otherwise. However, there was something rewarding about going out for a run/walk every other day which meant that I looked forward to my next run. I found this forum about four weeks in and appreciated the support from everyone here and just searching previous posts for answers to my questions.

I did the last two weeks of C25K on a cruising holiday. I weighed myself in the changing rooms of a thermal baths in Reykjavik – 81 kg – and that was after seven weeks of C25K and cutting back on the carbs. It reminded me that as we put on weight gradually, without noticing, that's how we lose it also, which makes it tough to keep the motivation.

The best thing I did was buy 'Born to Run' by Christopher McDougall, the story of ultrarunning, barefoot running and the Tarahumara tribe in Mexico. I learned that there are no limits (other than those we impose on ourselves) and I decided to follow many of the runners featured in the book by trying a vegan diet. The pounds started to fall away and by last Christmas people were noticing that I'd lost weight.

In February, I decided to 'build my aerobic base' – which meant running every day but keeping my heart rate below 65% of my maximum heart rate (MHR), 125 bpm in my case. To begin with I was walking rather a lot but over the weeks I found that I was running more of the time. Some days I would do 5 km, some times I'd stop after 30 minutes. Some days my heart rate wouldn't settle so I just gave up after 20 minutes. My mantra was 'if it's not fun, change something'.

After eight weeks, to my delight, my HR didn't shoot up to 140 when I set off at a jog. Going back to 'proper' running again, I found that my times had improved. I built up my distance to 10k and then 10 miles. Next target, a half marathon!

I'm still eating mostly vegetables (I'm taking vitamins B12, C and D regularly), but I do eat fish or meat if refusing it would cause offence to my hosts. I reckon, for me, cutting out dairy has helped a lot. My weight is down to 65.8 kg, I've lost three inches from my waist (and three and a half from my seat, according to the tailor who's altering five pairs of trousers for me!) and my body fat is down to 12.5%.

To be good at running, I decided I'd follow what serious athletes do. I make sure I get eight hours sleep each night, I'm careful about what I eat and have pretty much cut out processed foods, I downloaded 'Headspace' and I meditate for 20 minutes every day and of course I run most days, making sure I clock up 150 minutes of aerobic exercise each week. [Edit: I forgot to mention that in March I decided to give up alcohol completely too.]

One year on, I read somewhere that scientists view diets to be successful if the subject loses 5% of their starting weight. I'm glad I didn't know that when I started C25K last year because I might not have achieved what I have (18.7% weight loss!)

So if you're where I was this time last year, I hope my story gives you the motivation to stick at C25K and find your own way to achieve your health and fitness goals. The discipline and positive effect on my mental health of running most days has been the key that's unlocked the door to a fitter, happier me. I hope it is for you too!

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Flyingred profile image
Flyingred
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17 Replies
Buddy34 profile image
Buddy34Graduate

Well done to still be running a year on and all your achievements great 😊

Flyingred profile image
FlyingredGraduate in reply toBuddy34

Thank you. In truth, I couldn't imagine not running – it's given me the structure and energy to make so many changes!

Buddy34 profile image
Buddy34Graduate in reply toFlyingred

Yes me too i couldn't imagine not running, I look forward to my run days

Irish-John profile image
Irish-JohnGraduate

Well done and happy Runaversary :)

Flyingred profile image
FlyingredGraduate in reply toIrish-John

Thank you! :)

Irishprincess profile image
IrishprincessGraduate

Fabulous post! You've achieved so much, many congratulations 👏🎉🎈💪

This C25K has a lot to answer for if you ask me 🙂 I hope the next year brings you as many rewards.

Happy Runniversary to you.

Flyingred profile image
FlyingredGraduate in reply toIrishprincess

Many thanks for your kind words. I'm massively grateful to C25K because it has enabled me to get my act together in so many ways. It has been like a snowball rolling down a hill, gathering momentum and helping tackle all my lifestyle challenges. I'm looking forward to another 12 months of 'more of the same'! :)

Granspeed profile image
GranspeedGraduate

Congratulations on your Runniversary and well done indeed for all those changes. 👏🏼🎉👏🏼 I really enjoyed your post - always learn something new on this forum every day. As I’m a slow runner naturally, I hope I am building my aerobic fitness!

Happy runs to come! 👍😄

Flyingred profile image
FlyingredGraduate in reply toGranspeed

Thank you Granspeed – I'm pleased my post was enjoyable and useful for you. I'm still a slow runner, but not as slow as I was! I discovered that doing lots of slow km really made a difference. I ran about 140 km in April!

Granspeed profile image
GranspeedGraduate in reply toFlyingred

😅 <exhaustion>. I’m not at that level (yet?) but I’ve been working back from injury & find the longer, slow runs are enjoyable and don’t irritate any muscles or tendons. Thinking perhaps that’s the way I should head.

Flyingred profile image
FlyingredGraduate in reply toGranspeed

I think there's a lot of merit in mainly doing long, slow runs. First, your HR stays lower so the effort is aerobic and good for burning fat. There's also less strain on the body which ought to reduce the risk of injury. I found that I don't need to stretch after runs and I only schedule a rest day for days when I'm too busy to fit in a run – which I attribute to running by HR, which I keep below 125 bpm most times.

Granspeed profile image
GranspeedGraduate in reply toFlyingred

All sounds good. Suits me 👏🏼👍🎉. Thanks for the hints.

MuddledGardener profile image
MuddledGardenerGraduate

Wow! What an inspiration! I’ll keep you in mind when I next struggle!

Flyingred profile image
FlyingredGraduate in reply toMuddledGardener

Thank you. I can assure you I've struggled too, but it's mostly in the mind and sticking with the plan gets you closer to your goals. You have to believe, because progress is so hard to measure day-by-day. It's only after weeks and months that you notice how far you've progressed. Good luck!

MuddledGardener profile image
MuddledGardenerGraduate in reply toFlyingred

Thank you! 😊

What a brilliant year you have had. Whilst I am lackadaisical compared to you, I too can confirm that running changes lives. I do hope you enjoy the next year as much as this one!

Flyingred profile image
FlyingredGraduate in reply to

Thank you for your kind words. It was totally unintentional – I just found myself enjoying each run and looking forward to the next one. These forums (here, Bridge to 10k and Marathon Runners and Racing) have been a vital source of knowledge, motivation and support (although I'm fairly resilient and self-sufficient). I agree with you that running can change lives. Good luck with your running too!

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