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!
Happy New Year (nearly my runniversary)
My 3 month runniversary/consolidation 7
My 2nd year Runniversary
My 1st Runniversary
My Runniversary (whoops yesterday 🤦)
