Made it!! 🎉🎊🤸‍♀️

[Beckywiththebadhair]

Completed week 9 run 3 today! 😊 originally started back in May last year, but sprained my ankle in July and had to stop for several months. Started again doing 2 runs a week instead of 3, and finally finished today. I found the run hard today, but am so pleased to have made it through. Keep going everyone! I had never run in my life before this (now 53) and if I can do it, we all can!! 👍🏼 🏃🏼‍♀️ 🏃‍♂️ 🏃🏻 👏🏼

[katiekatiekatiekatie Graduate]

That’s amazing!! Congratulations! 👏🏻

[Tofino Graduate]

Congratulations, well done. 🎉🏃‍♀️

[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.

[Emn1976 Graduate]

That’s brilliant! Well done!

[Irish-John Graduate]

CONGRATULATIONS GRADUATE!

[Hidden]

congratulations for persevering to success!!! well done you!

[SassyF Graduate]

Well done you! You did it!🤩👏🏼

[rainbowanne]

I sprained my ankle back at the end December, how many months were you off running and what did u do to sort the ankle? I am getting a bit frustrated not to be running but the ankle is still sore. I started running in the first lockdown aged 67 and completed C5K twice due ti a calf muscle injury(no problems with that now) I managed 5k- very proud and surprised!The ankle is proving more of a nuisance getting better.

[Beckywiththebadhair Graduate in reply to rainbowanne]

Hi rainbowanne 👋🏽 I sprained my ankle in July and don’t start again until November. Probably made it worse as I had to keep walking on it (for my job). I did the usual ice, compression, elevation when I could and also found it very frustrating. I wore a support at work (which helped a bit I think). I’d recommend gentle stretching (for at least 20-30 seconds each time) and really gradually build up strengthening exercises. When I started couch25K again I also took it very slowly and I think this helped a lot. Good luck and let us know how you get on 👍🏼🏃🏼‍♀️

[rainbowanne]

Thanks for your reply- I was walking fine after about 6 weeks and started C5K again but after the first week it was clear I had started too soon. U are right about th strengthening exercise-think i will have to be patient. I reckon if walking does not hurt it is ok. But can't walk as fast as I used to as the ankle still objects on uneven ground and pavements. Walking on carpets is fine.Wearing my walking boots helps- suppose it supports the ankle. I am not prone to hurting ankles - the last one i remember is when I was 20 and it was a year before I could trust it to spring back painlessly ! So 3 months I should be more patient

[Hidden]

Well done! 👏🏻👏🏻🏃‍♀️🏆🍾