Couch to 5K after spinal injury

[BrokenBack2013]

I broke my back and sustained a spinal injury in 2013 and although I managed to learn to walk again, I have nerve damage in both legs. Running wasn't really on the agenda, but in an effort to get fit again I gave Couch to 5K a go and I could do it! It's not pretty, but I have been able to get to week 2. Having also crappy knees, I have stuck to Week 2 for three weeks. I still feel it is challenging, so even if I am never able to run 5K, it's still an excellent programme and I enjoy the podcasts and the motivation they provide.

Very inspiring to read other's experiences and efforts on this forum! Thank you!

[Buddy34 Graduate]

What an inspirational person you are as well. You know your own body better than anyone else so keep going at your pace and repeat any runs weeks you want . Well done you 😊

[AlMorr Ambassador Graduate]

I am so sorry for your injuries BrokenBack2013, but congratulations on giving C25K a go and running weeks 1 and 2, you can repeat as often as you like any runs or weeks if you wish to, take all the runs slowly, perhaps you could get to week 3 which by the way, although the runs are 3 minutes is the shortest workout of the course. I just hope your back and legs improve with the runs and other exercises that are recommended for you.

[UnfitNoMore Graduate]

Welcome and wow! Great job getting running again... it doesn’t have to be pretty (mine isn’t) and the really great thing about this plan is it’s all cardio, including the walking breaks, so it really pushes the fitness levels up from the get go. Keep taking this at your pace... my money is on you getting to those 30 minuters when you’re ready.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started, against the odds.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on minimising impact.

Enjoy your journey

[GoogleMe Graduate]

Don't assume the programme gets harder... it's always building on the work done before.

Do you have a choice of surface? Something a little more forgiving than tarmac or paving might be worth trying if you can.

How are your feet? I find I need minimalist shoes to be able to feel the ground and stay upright - often the tendency is to go for more and more padding if you have injuries.

[BrokenBack2013]

Thank you all for your lovely and encouraging comments. You've convinced me... I will try week 3 from tomorrow (rest day today). Many thanks again!

[Doddery123 Graduate]

I doubt it's pretty for many of us! That's why we are here. Good luck on week 3. It may not be as hard as you imagine. And if it is, go a bit slower then it won't be! 🐌🐌🐌

[Steppingforward]

Thank you for putting your story on here. I smashed one leg and ankle many years ago and it never recovered. It really started to play up as l reached 50, affecting my mobility and bringing constant pain. It is very easy to feel weak and powerless when you see others bounce past you. You have inspired me to stop making excuses and push myself a little harder as you have overcome so much to get here. Thank you and I send my best wishes to you for all the good days on couch to 5k and the challenging ones too. Look forward to following your progress.

[Steppingforward]

By the way do treat yourself to trainers with good support, preferably from a specialist shop where they have loads of choice and will assess how you move. Mine are really helping and while I had to get over being a chubby middle aged person in a dress on my first visit, I am so glad I went.

[Puppy-love Graduate]

What an inspiring story of courage and determination. Well done on your progress after such a devastating injury. Congratulations on starting this amazing programme.

[Hidden]

As others have said, just take your time, many of us had to repeat runs (many times!!!) . You are inspiration and of course you can do it, just be mindful of your back and do slowly. Well done on getting there and giving a go! ❤️❤️

[Run46 Graduate]

Wow, go you...well done on getting out there and giving it a go. Pretty is over-rated, at least you are getting some exercise 🏃‍♂️🏃‍♀️👍