YAY!

[Lobajo]

After nearly 11 weeks - 2 of which were spent on the injury couch with plantar fasciitis - I finally completed C25K with a run round the marshes this evening. Feel ridiculously chuffed. Mostly because due to an injury that I sustained over 5 years ago I had given up hope of ever being fit again. But now it seems possible and though I am SO slow I am determined to keep going. Already planning out my 4 weeks of consolidation runs. There have been a couple of times that I have turned to this forum for advice and support and it has been invaluable. Particularly realising that not pushing myself is absolutely fine and that my pace is the right pace. Thanks to everyone here I may have run on my own but I have not run alone. Yay and yay again!

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9 and graduating from C25K around the marshes,. 😊 🏃🏾 🎓

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the June graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍

Now go and celebrate your wonderful achievement.

[Bontobpat Graduate]

Congratulations, your story gives me hope. Plantar Fasciitis is what made me give up my running/jogging 6 years ago, it is so painful. I am now up to final run of week 4 tomorrow of this program. So far no heel problems but have had some sore knees which seem to be easing up a bit. I hope I make it to the end of the program too.

[Lobajo Graduate in reply to Bontobpat]

Fantastic that you are up to week 4. I had a really bad bout of PF at Christmas (not caused by running as I hadn’t started C25K then) and then again about 5 weeks ago. I have now realised that I just can’t ignore it as I have tried to in the past. If you have had it badly you will no doubt know all the treatments to try. For me an iced water bottle rolled under my foot whilst at my desk during the day works wonders and ice generally. If I feel even a whisper of it I get the ice pack out. A spiked but soft massage ball rolled under your foot after a run. And calf and hamstring stretches religiously. I also shortened my stride (look up Japanese slow running on YouTube) and slowed right down. An early warning sign for me is if my calves start to tighten / ache during a run - if they do I slow right down. Sorry to bombard you with advice - you probably know all this already. And good luck - I am running again after a persistent hip injury that prevented any type of exercise for the last 5 years - the only thing that shifted it (after MRI scans, physio, massage, osteopathy etc) was finding an amazing yoga teacher who uses somatics in her practice - after 18 months of her classes I am running and pain free so I have a lot to thank her for. Very best of luck - I will look forward to celebrating your graduation in 5 weeks time!

[Dtay1978 Graduate]

Congrats 🥳

[Eightpaws Graduate]

Congratulations!