Just an update.

[Twinkle2]

I had continued to run religiously 3 x a week since graduating. Unfortunately due to illnesses had not ran since the 2nd Sept until this morning.

I’d decided yesterday that I was going to go out this morning and see how things went. I was really pleased as managed to complete my usual circular run of 4.5k. It was slower than when I ran it last but no real breathing problems or really bad knee or leg aches.

With the dark mornings I’m not going to be able to run in the week. I have tried to buy a couple of head and body torches but the light just isn’t bright enough for where I live (it’s very rural and very dark). I have decided I’m going to do an exercise dvd 3x a week then run on a weekend over the winter months. Do you think this will be ok? I’m not expecting to improve distance or time with running only once a week but will it be enough to maintain my running legs? I don’t want to start at the beginning again.

[Grannyhugs Graduate]

Sounds like you have a good plan there. You can only do what fits in. Well done on today's run, great achievement after a long break.

[Buddy34 Graduate]

Glad you are feeling better. If your fitness dvd and 1 run at the weekend suits you then that's what to do. If you get a bit bored during the week you could get a skipping rope some come with weighted handles, just a thought of you're interested. Well done you 😊😊

[IannodaTruffe Mentor]

Well done for getting back out there.

There is unfortunately no real substitute for running that will maintain your leg muscles, but we all have to do what we have to do.

As mentioned in the guide to post C25K running healthunlocked.com/couchto5... it is recommended that we all do 150 minutes of heart raising exercise each week to maintain cardio fitness.

[Jell6 Graduate]

I also run in the dark. Head torch, arm bands, hi vis straps.... tomorrow I am trying out some bicycle torches that I intend to clip onto the front fastener of the hi vis straps and also on the rear waistband..

You can't have too much visibility. I would say that 4k of my 5k route is unlit, so I know how you feel.

Is your concern that you can't see, or that you can't be seen?

[Confusedofaxminster Graduate]

Following this, Twinkle 2, as in a similar position. We can only do what we can to keep our cardio up. Good luck and some good suggestions here.