Just completed my Graduation Run and can’t believe I have been running for 9 weeks! This is my first post so be gentle but I thought I would share the experience
It’s plain to see C25K has helped thousands of people but I was very sceptical it would work for me. Hearing Radio DJs and adverts for the App I thought yeah it’s a bit ‘gimmicky’ but let’s give it a try.
I have NEVER been a runner and used my more ‘strength and power’ type build as an excuse not to try anything longer than a 5min warm up jog. Friends laughed when I told them!!
Starting out
I am 100kg and 36, strong but not fit. If I am to do this programme you need to avoid injury. I read that you put x3 times your body weight through your feet so before even my first run I did buy a pair of running shoes. An online shop had a deal on a pair of ASICS Cumulus 22. So got those, I wear them even not running now, they are like armchairs for your feet!!
The plan
I stuck with Michael, not really the most inspiring of voices but for the amount he talks I was not that fussed.
The thing that stuck out for me was the intervals. Let’s be clear I could not run for 3-5mins before starting this plan. The penny dropped in about week 3 that it’s the recovery intervals that are key to knowing the plan is working; getting your breath back quicker each time as you are training the body. Eventually you get to a stage where the body is recovering WHILST you are running!
I remember reading a post from a guy who took 7 mins to get into a rhythm. I couldn’t even run 7mins!!
Slowdown
I read the forum a lot. People not achieving goals feeling burnt out. Best bit of advice ‘Less is more’; slow down. If you think you are slow, go a bit slower. It is actually benefits your body more in lower heart rate ranges and I progressed quicker with this in mind.
Running style
I am a bit of a technician and like to ‘do stuff proper’. I know from a previous life it helps prevent injury. Work on the Core strength for a better running posture. Tense your ‘ holding in a pee muscles’ and do it on rest days too.
I got a really bad calf strain in week 5. It seemed like somebody had shot me in the leg and I had to stop running. It was the only session I had to stop in the programme. However breaking it down I am springing off my calves too much and guess what; not using my core to ‘hold me up’. I have no idea if it is the right style but Raising my legs with high knees and using my butt muscles more in the spring off seems to be helping. Maybe a biomechanic could comment on this?? Once the running shops open I might get some analysis done. It worked for my golf swing so should work for running!
Routine
A wise man told me the hardest part of the run is getting out the door. It’s true, it’s hard work, it hurts, but remember that feeling of achievement!! Yep that’s the reason!!
I work shift work and cannot run at a specific time. So my way round this was to get into a routine. Have a small snack an hour before and a sweetie 30mins before. Getting your running gear on the same way. This trains the noggin that you are going for a run!!
Onwards and upwards
Anyway if you have got this far down thank you for reading. This community has been great and all the nods from other joggers on the circuit gives a huge boost when you are blowing out of your behind!! Ultimate goal and life time ambition is the London Marathon. So I am going to sign up for Windsor half tonight!!
I must admit I did download Strava to see what distance I am running now so I might buy a running watch to help progress the training. For the metric monkeys I am doing a 5k in 28:10. I know I’m not going to set the world alight with my running but the main thing is the personal achievements!!
All the best with your C25k plan and any questions please give me a shout, I’m off to be a newbie again in the 10k section lol!!
Best Wishes
Sean
An engineering view of C25K
Happy C25K Anniversary!
C25K Day 1 - observations 
Weight loss through C25K
Has your diet changed on c25k?
