Couch to 5k graduate

[Jadzi]

Hi everyone I started c25k in May and graduated 27 July. This is my first post. I was able to run 5k in 40.46 minutes last week Saturday but I am suffering from it now as my knees hurt and I have not run since then. I am 53 and graduated being able to run 3.8k and I feel I’ve tried to do to much to soon. I noticed there are lots of helpful posts here and will start paying more attention and reading more. If you have any helpful thoughts to help post graduation or any posts that can help this would be appreciated. Jadzi

[Tasha99 Graduate]

Congratulations on doing your 5k. I strongly recommend ibuprofen plus ice your knees three times a day. Knee pain is very common so maybe google some strengthening exercises. I recently stated to see a physio about one of my issues and it’s been great! So maybe do that? I’m pretty sure it’ll be easy enough to sort out and once you get sorted, you’ll get used to that distance. Congratulations 👌🏽

[Jadzi Graduate in reply to Tasha99]

Thanks a lot. I started the ice on my knees yesterday so will continue with that and probably see a physio as well.

[IannodaTruffe Mentor]

Welcome to the forum and congratulations on your graduation, fellow runner.

The guide to post C25K running healthunlocked.com/couchto5... gives advice on the 10% rule which is recognised throughout the running world as a safe way to increase distance/duration, keeping injury risk minimal.

Doing knee strengthening exercises as linked to in the guide to the plan healthunlocked.com/couchto5... may well help, then build up your running again gradually.

If the issue persists then consult your GP or physio.

Take care.

[Jadzi Graduate in reply to IannodaTruffe]

Thank you. I should have joined this community earlier and only have myself to blame for trying to run 5k too soon. I will check out these links.

[AlMorr Ambassador Graduate]

Great advice from everyone, however, I don't see your badge, that's the word Graduate next to your username, just tell the administrators on the Healthunlocked C25K Homepage that you have ran run 3 of week 9.

[Jadzi Graduate in reply to AlMorr]

Oh so we have badges! 😊Thanks for letting me know. Will do

[Buddy34 Graduate]

Firstly well done. Rest for a few more days and then just take it slow. Like you said you've probably done a bit too much too soon . Good luck 😊

[Jadzi Graduate in reply to Buddy34]

Thank you very much. I will let you all know when I start running again. Really appreciate your help 😊

[DiscoRunner Graduate]

Your first 5k in 40 mins is pretty fast, and fairly soon after your graduation. I think a case of too much too soon. When we’ve completed c25k we’ve run for little over 8 hours so are still novice runners, and need to build up the Km/mi to gain the strength to avoid injury.

Very few of us graduate with a 30 min 5k, and we can get fixated on the distance and think we have to address pace. We don’t! We can stay at a slower pace and get all the benefits of running without pain or injury. We use the same calories running 5k if we do it fast or slow, distance counts not speed. I’m the same age as you, and avoiding injury has been really important to me. I’ve been running using the Japanese slow jogging technique since w6 and still run this way because it makes the running pleasurable while doing it! I think this style is great for a lot of us, and is brilliant for building strength and stamina, and very useful after a break or injury as it’s low impact and designed to avoid injury. There’s more to it than just being slow so it’s worth watching a few times if you want to get the technique right.

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

Hope it helps!

[Jadzi Graduate in reply to DiscoRunner]

Thanks a lot for this. I will have a look and let you know how I get on. I just thought I ought to be running 5k by the time I graduate and pushed myself on Saturday. Couch to 5k has boosted my confidence especially since I have lost 3kg since I started. I have been so happy running each week until now and have been comfort eating all week 😔. I checked my mailbox this morning and saw the usual heath unlocked notifications which I of course have not been reading and decided to send my first post. I will definitely been in touch once I’ve watched this. 😊

[DiscoRunner Graduate in reply to Jadzi]

It’s so great you’re so enthusiastic! They should have called c25k ‘learn to run for 30 mins’ but they went with the sexier title! I think it’s less than 10% actually run the 5k and at my slow pace it takes nearly 50 mins.

I’ve lost over 5 inches from my waist running this way - so you’ll get lots of benefits even if you do it slowly. But if you do want to run faster you can in time, this style of running is great for building strength so after a few months you’ll be ready to fly! I just love this slow easy pace, so stuck to it. Would love to hear how you get on x

[ButtercupKid Graduate]

Massive congratulations on your graduation - well done you 🥇⭐️⭐️⭐️ ! Don’t beat yourself up for overdoing it: just rest up and hopefully you’ll be fine again very soon. We run, we learn, we run better x

[Jadzi Graduate in reply to ButtercupKid]

Thank you. I am trying to think positive after all the words of encouragement I’ve received. Will be in touch once I start running again😊

[ButtercupKid Graduate in reply to Jadzi]

Great ! Looking forward to hearing from you soon x

[purplewalker Graduate]

Well done. I’m about the same as you having finished in April, 52 and 5k takes around 38/39 mins. My left ankle dodgy. Plenty of stretches, take 2 or more days off in between runs and ice after every run but listen to your body and don’t put yourself under pressure. Now I’m off to follow my own advice as so easy to ignore and carry on doing to much!Good luck!

[Jadzi Graduate in reply to purplewalker]

Thank you. Will see how I fare. I don’t feel as bad as I did on Sunday morning and will see how I feel and if not will see a physio. I think this had to happen for me to realise there were some things I wasn’t doing right. You will all know once I start running. I am going to make sure I stay in touch with you all. I feel so much better already 😊