I’m very lucky to have an employer that gives me an annual health check, and today was the day. Almost 12 months ago I started C25k, finished it in September and have been running ever since.
So today I was intrigued to find out what impact it had, so here goes. My blood pressure is lower, my cholesterol is lower, my BMI is lower, I have lost 3 stone, I have lost 22cm off my waist, 9cm off my hips, my heart rate is excellent and my aerobic capacity is excellent.
This proves what an impact this programme can have. If my story inspires at least one person to keep going, keep running then I’ll be happy.
I’m now running 40k a week.
Whatever your goal is, big or small, good luck with it. You have done brilliant to start this programme and are on your way to success.
Happy running everyone 😁
Written by
Shakywakey
Graduate
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Wow, Shaky - those are some impressive numbers! You're such a great advocate for running, and I'm sure this post will inspire many to either make a start or to press on when it feels tough. Go you!
Great post... I think I remember you starting out... 40k a week? That’s awesome! All the health stats go to show how good running is for you... and you’ve nailed all of them big time. Happy running.
Brilliant. Well done. Inspirational stuff. You should be really proud of your achievement. Hey - start a c25k group at work! You’d be a great role model for them!😊🏃♀️
I'm so glad you posted this! I'm just back from w8r2, and was feeling a bit fed up, thinking what is the point - I don't enjoy while I'm running, my joints and back hurt and maybe I should just stop and find something else. Then I read your post, and now I'm back on track. Just the reminder that I'm doing this for my health, and because I can, was the perfect timing for me. Well done on keeping it up, and for the fantastic health benefits you have achieved.
May I suggest this Japanese slow jogging technique? It’s low impact and designed to avoid injury, so if you’re struggling with the running it may be for you? I first saw this in w6 and have been running this way ever since & absolutely love it. It turned the running from a determined slog to actually pleasurable in the moment. You still get all the benefits of running (I’ve lost 5 inches from my waist), but it also made me feel running was for me. Hope it helps.
Thanks for your advice, and support. It really helps. I actually watched that video at the start of week 5 and decided to do that. However, I wonder if I'm maybe not quite as slow as they intend? I use MapMyRun during the running only parts of each session and am maintaining a fairly steady speed of 7.5km per hour. I know this may seem painfully slow, but I don't have it in me to go any faster. I'm going to try my next run intentionally going slower than that, and see if it makes a difference. Thank you.
I am so much slower than that! But you do get all the benefits of running at this speed but without the pain. The other thing to note is that when we’ve completed c25k we’ve run for a little over 8 hours, which is great but also not huge. So we need to build up the hours, every time we run we’re building muscle, micro capillaries, new bone cells, all things that will make us stronger runners, but it takes time. And for my age (and lack of fitness when I started) going slowly was the safest way. But I love this slow pace that I’m not going to try and go faster, just longer. But it will help you complete and enjoy it more. And if we like something - we’re much more likely to do it!
You're right about liking something making it easier to keep up. That is one of the reasons I was feeling a bit off about it because I couldn't see myself keeping up something that just wipes me out for the rest of the day. I'm going to try slowing down more for w8r3 - I'm already looking forward to seeing if that helps. I really, really want to be a runner!
That’s the spirit! Really hoping you’ll love this slow pace as much as I do. I love it because I can look about me at the birds & flowers, or be absorbed in a podcast or audio book, and relax into it & just happily plod away!
If I don’t have much time around 45 mins, if really rushed or heat etc I’ll still do some 30 mins. Longest so far is an hour & ten - which was 6.2k. I was hoping to be doing a 10k this week, but work overtook me a few weeks ago so I’ve been on maintenance running - whatever I could do! I was chatting with another slow runner on here and they said around 7 to 10 k in about an 1 1/2 hours is a really lovely space. So I’m hoping to get to that (might not be regular until the autumn) and one 45/50 min & one 30 min.
Very impressive, and it sounds so nice and relaxed too! 6.2k.... fantastic. At the moment 28 minutes feels like my absolute maximum, but 7 weeks ago 60 seconds did too. I would love to be able to keep up 30/45 minute runs 3 times a week. I'm really looking forward to trying the really slow running next session. I just tried across the living room, but my calves are too achy.
You will do this! You should have seen me on my first day - a beetroot sweating ketchup! But slowly, slowly, I’ve got stronger. I really am one of those ‘if I can, you can’ examples. And it’s the feeling of strength running has given me that I love so much - it just feels so good. And I’m a complete snail! You don’t have to do this fast to feel great, you just have to get out and do it. And once you’ve graduated, just consolidate 3x30 for a few weeks (it took me 6) until that feels sorta comfortable & then you can add time or a pace and find what clicks. But I love duration so much, I’ve not bothered with speed!
Thank you for the encouragement and positivity. It really makes a difference. I have been amazed to get as far as I have, and I have loved the increased confidence I have in my physical capability.
Ha ha, a beetroot sweating ketchup - brilliant description! That's me, even now, but with the added bonus of hair that turns to steel wool as soon as I start to sweat!
I think this technique is useful to, well all of us, even if it’s not the way you want to run all the time. It’s great if you’ve had an enforced gap, it’s too hot, a run is going ‘badly’ etc. But it’s great for building strength and stamina (part of what it was designed for) and lots of elite athletes train this way as it builds strength with no injury risk.
Hi blackcat,I loved disco's suggestion of slow jogging for you, I'd also like to suggest that you get a gait analysis if you haven't already, different shoes can make a huge difference. Don't feel you have to do the program in the time it says, take an extra day rest if you need to, repeat a run or even a week if it will help you. We are all different. And always, always remember to do warm-ups and cool down stretches (they are not the same). Best of luck 😊
Thanks, grumpyoldgirl for your good ideas. I'm going to take my run a bit more slowly, because I would really like to enjoy running and may be slow running too fast, if that makes sense? I had a gait analysis after the end of week 5 as my trainers were just no use for more sustained running, and I now have a pair of neutral cushioned New Balance shoes which have made the longer runs sustainable. My warm up is only the 5 minute warm up walk and my cool down stretches are a scant few that I remember from exercise classes. That won't be helping with the post-run discomfort! Thank you.
But before a run, I normally do some some dynamic leg stretches (you don't hold your leg in one position, because your muscles aren't warmed up enough)
Couldn't find a good link for those, I was shown them by a running coach.
Thank you. Perfect, because I am old and creaky too! Have just had a quick look for dynamic stretches and the Runners' World website has some good ideas. Mind you, I can't imagine doing jumping jacks and squat-and-walkouts!
Well done you! It’s great to see physical evidence- we all know how good it makes us feel mentally too! And it’s free- apart from the shoes/optional outfits!!!😅😀
Thank you Shakywakey for taking the time to share your results over the last 12 months, inspiring and surely a no-brainer to anyone who has not already taken up running. Mind you I always thought I was not a runner, yes very much a walker but running, no. Don't know what happened, honestly can't remember how I ended up doing C25K but now it's a no-brainer for me.
Hi there. This is exactly what I needed to read! I managed C25K 18 months ago but then stopped after getting a sore knee and never went back. Now I’ve been told I have high cholesterol so am starting from scratch again. Just completed first week 1 session and all went well. Your story has definitely given me inspiration. Thank you!
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Tell me to get a grip you lovely (bossy I hope) lot! 
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