Yes! I’ve done it! W9R3 done!

[CAH35]

I’m 58 and have never run in my life. I was useless at running at school and have always believed I couldn’t run. I decided to do C25K as I felt I needed some exercise. I had been working at home during lockdown, hardly moving from my desk and some days not even managing to leave the house. I heard about C25K and thought I would give it a go. At first, I thought that if I only got as far as W2, 3 or even 4 then at least it was something. I started to go out every Monday, Wednesday and Friday after work and actually found it a great stress relief since I needed to be so focused to get through the run I forgot about work completely.

The first run was a real struggle - running for a whole minute! Who would have thought! I pressed on and made it to W2. By the time I had completed W3 I was starting to get competitive and was determined not to be beaten by it.

My tactic during the early weeks was never to look at what was coming up until I was actually going out the door. Otherwise, I might have thought twice. Instead, I just did as Laura told me. I don’t know how, but It seemed to work, and I managed to keep ploughing on through the weeks.

As the weeks progressed it became as much a mental challenge as physical. On the long runs in the final weeks my legs ached after the first 5 minutes and each time I wondered how I could possibly make it to the end, but I kept on going and actually it got better as the run went on.

For all of you who are struggling, have faith. Follow the programme and you will get there.

If a 58 year-old who ‘can’t run’ can do this, you can do it too!

[AlMorr Ambassador Graduate]

You were correct not to look ahead at future weeks or runs and wait for the instructions from your coach who was Laura.

Congratulations on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾 👍

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

[Beachcomber66 Graduate]

I left it until age 66; amazing what we can do!! 🙂 Well done; next stop bridge to 10k .....

[CAH35 Graduate in reply to Beachcomber66]

Hi there and thank you. That’s inspirational. Looking forward to the next stage 👍

[SassyF Graduate]

Brilliant! Well done and congratulations on graduating! 👏🏼 🤩

[TwiggyL Graduate]

Congratulations 👏 I think you just described my C25K journey, but I looked up each upcoming run 😂, don’t like surprises. Well done! The journey just started 😉.

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[lesharles Graduate]

I completed mine last week too a week before my 68th birthday. Never run before at least not since cross country at school. Since done 2 full 5Ks including a virtual 5k fun run with my son and daughter-in-law in Brisbane ...bit like our Race for Life. Takes me 37 mins .... not sure where I go next with it ! Any thoughts

[PlasticUnitedFan Graduate]

Outstanding CAH35 brilliant news.👏👏

[GoogleMe Graduate]

Bravo! You approached this with.a positively yogic 'Beginner's Mind' and it paid off. Enjoy using your new skill.

[NanaPlum Graduate]

Congratulations 🥳

[Hidden]

Congratulations and very well done. Age is no barrier if you want something. I graduated just over a week ago and I'll be 70 in September. Enjoy your consolidation runs x

[Peter5001]

Im 56 give up smoking 12 years ago and now run 5 to 6 k every other day as my daughter has told me NOT to run everyday as it’s not good for you in long term been doing it fir 10 months

[dolcie06]

Well done 👏

[Coral62]

Just wanted to congratulate you! I’m a 58 year old who has never run too. Joined this forum and downloaded the App. but that’s as far as I’ve got, as I keep putting it off, fir fear of failure. I used to be active and played tennis to a fairly high standard, but now feel exercise is such an effort. Love to lose weight and feel fitter but walking seems the only realistic goal. You may have inspired me today, but still very reluctant to try. Well done again - out of interest, have you lost any weight ?

[Neverhare Graduate in reply to Coral62]

I had the podcasts on my computer for 5 years before I did the programme. It was last April in lockdown I finally got to grips with it. So far I am still running, it was a struggle to keep going in the winter, but now I've got back into the swing of it with the better weather.

Just go out and try week one. Good shoes are important but for the first few weeks, as long as you've got a decent pair of trainers you'll be fine. It's mostly brisk walking, with short runs in between. Go slowly, just a gentle jog, probably no faster than when you walk, but you will be getting your muscles used to a different movement.

There is tons of advice on here. But ultimately, you just have to get out of the door. It is the hardest part!

Good Luck!

[CAH35 Graduate in reply to Coral62]

Hi there, I'm not sure if I have lost any weight but definitely toned up my leg muscles. Like anything the biggest step is probably getting out there for the first time. I didn't tell anybody I was doing it until I was well into it so I didn't feel any pressure from anyone. It was just me and the run. I do hope you manage to get out there an do it. I am sure you will be pleased if you do, and so what if you have to repeat some runs. I read on here about someone who had taken 29 weeks to complete it. That's real inspiration! Good luck 🙂

[Coral62 in reply to CAH35]

Thank you so much for your encouraging reply. Hate the cold so hopefully as the weather gets warmer it will make me have a go. I do go on walks when weather permits but the thought of running fills me with despair! Will try and start soon.

[Coral62 in reply to CAH35]

Just wanted to tell you that I actually got out of the door today and did my first run! The runs were at a snail's pace but I got through it. Does it get harder on the second run (if you can remember that far back!?). My ankles felt very weak, but pleased I've made a start. Determined to do the full 9 weeks. xx

[CAH35 Graduate in reply to Coral62]

Hi, well done you! You got out there 😀 .... and now you are already thinking of your second run! It doesn't matter how slow you are. I used to barely pass people who were walking! The important thing is just to complete the runs. I think the second run was about the same as the fiirst but I do remember having some pain in my calf by about week 2. I was worried it might be an injury but kept on going to check it out and it disappeared after 2 or 3 runs so I think it was because I was using parts of my body I hadn't exercised for a while! Please do let me know how you get on.

[Coral62 in reply to CAH35]

It’s my shins, just under the knee which feels bruised. Is this normal after first run? x

[Golf2106 Graduate in reply to Coral62]

Just to add what was sa D about getting out the door being the hardest part- that is spot on. Just get up and go. I find going early helps. I started jan 6th with my little girl just around the garden for something to do when schools closed again. We did it in the garden for a few times then I ventured out round the block etc gradually adding bits on. I absolutely guarantee you will be loving every minute within a few runs. Worse case scenario - I used to tell myself - you can’t do the running bit - do what? Just walk it. You’ve still got up and out in fresh air and exercised for 30 mins. But you will soon find you will want to try the runs as you’d confidence builds. Please try!! Xx

[Coral62 in reply to Golf2106]

Just wanted to tell you that I actually got out of the door today and did my first run! The runs were at a snail's pace but I got through it. Does it get harder on the second run (if you can remember that far back!?). My ankles felt very weak, but pleased I've made a start. Determined to do the full 9 weeks. xx

[Golf2106 Graduate in reply to Coral62]

Well done for going out! You will soon be hooked on the feeling! Have you got decent running trainers? Xx

[Coral62 in reply to Golf2106]

Thanks. No I’ve got light trainers but not proper brand ones. My shins just under knee feel bruised. Is this normal after first run? Husband rather tactlessly said it’s due to all the weight pounding on my legs! He’s right but mustn’t feel defeated. Just hope I feel ok by Saturday to try run number 2 x

[Golf2106 Graduate in reply to Coral62]

I did get shin pain at first and it was definitely because of unsupportive shoes and also probably because of not running for years? It’s hard to get the right shoes when you can’t get to a shop to try on etc and everywhere I read it suggests getting a good gait analysis which again we can’t do but there is lots of advice on diy gait analysis someone on here will no doubt help But try and keep going just to get your confidence Don’t worry about speed at the start my brisk walks were sake speed as my runs!

When is your next outing !!!

[Coral62 in reply to Golf2106]

Thanks for reply. Was going to do second run today but feeling a bit hungover! Might try my husband’s running shoes as daren’t buy any of Internet without trying in. Were your shins bad after the second run? Outer side of ankles are feeling bit sore too but determined to get out there probably tomorrow.

[Golf2106 Graduate in reply to Coral62]

I ached for first couple weeks then it seemed to improve. I find it helps to plan the days I go out then I can’t put it off!!

[Peter5001 in reply to Coral62]

You can do it just take your time x

[Hidden]

Yay!!! Congratulations 👍👍👍

[Snail61 Graduate]

👍Congratulations

[Rwran18 Graduate]

🏃‍♀️🥇🙌🏼🏆Many congratulations, this programme is definitely more of a mental challenge than a physical one! You should be very proud of yourself👍🏼

[Irish-John Graduate]

Your post really strikes a chord with me :)Similar situation if a couple of years younger when I started

Still hard to believe sometimes I can actually run! Lol

Congratulations on your Graduation, and may you have many happy miles in your future

[newbie-nick Graduate]

CONGRATULATIONS!! That is indeed worthy of recognition. I am one year in age, and 4 weeks in this programme behind you, so thank you for the inspiration... and that is what you are - an inspiration.Keep running and keep us lesser-mortals in touch with what you do now.

[KEOut Graduate]

Congratulations, its a brilliant achievement!

[BeaufortBounder Graduate]

Your age, prior experience and approach to the programme completely mirror me! I chose Laura too. I graduated in early March. I'm now following the C25K+ graduate programme. I mix up the runs to build strength and stamina. I really like running to a beat.

[Rennur Graduate]

Fantastic news. You should be chuffed. Bad news - the first 10 minutes of running are known as the toxic ten. Pre-run Dynamic stretches and warm up walk are vital, but won't solve everything. Advanced runners will do a slow jog after walking as a transition to running. I am not at that stage at all - yet!

[Hidden]

Well done on your achievement, not a runner but just finished wk 2... trying to get my breathing right is my problem any tips?

[CAH35 Graduate in reply to Hidden]

Hi there, I couldn't get to grips with the breathing at all ... too many things to think about at that stage. As I worked my way through the programme I found myself breathing better without really realising. So I wouldn't worry at this stage and just concentrate on the run.

[Hidden in reply to CAH35]

Thank you for the advice 👍