C25K completed - second time around!

[BradC]

I graduated in August last year without pain or injury (apart from tripping over tree roots and skinning my knees), but had to take four months off because of back problems. After taking advice from my physio, I decided to start again from scratch in the spring.

This time around I have deliberately kept my pace slow by keeping my step length short. This has meant breathing was much easier and I have improved my fitness and stamina more gradually and without stress. I completed week 9 run 3 for the second time this morning and my average pace over the last two weeks’ runs is noticeably higher than last time, my steps per minute having increased noticeably.

[IannodaTruffe Mentor]

Short stride, high cadence is definitely the way to go to keep impact stresses minimal.

[BradC Graduate in reply to IannodaTruffe]

It helps a huge amount knowing that these factors are key. For a beginner it’s important to learn that running slower isn’t about slowing the cadence! This is not always made clear in the advice given.

Last year in my later runs I tried increasing cadence deliberately but it didn’t work. Somehow my body wouldn’t cooperate. This time around it has happened by itself

[IannodaTruffe Mentor in reply to BradC]

We advise new runners to run at an easy conversational pace, and keep footfall under their bodies. Cadence will develop and giving too much info to newbies can be daunting.

[CressidaB Graduate in reply to IannodaTruffe]

Could uou explain cadence? Thanks very much 😀

[BradC Graduate in reply to CressidaB]

It’s a fancy running term for step rate, steps per minute. I hadn’t a clue what it meant either last year. Sounded like a musical term to me. I think rhythm or tempo would be better, but I suppose they’re musical terms, too. I only used the term because the person I was replying to used it. I prefer step rate myself - it’s more obvious.

[CressidaB Graduate in reply to BradC]

Thanks BradC for the explanation 👍

[Instructor57 Graduate]

Congratulations on completing the program again ! 👍

[BradC Graduate in reply to Instructor57]

Thanks!

[nowster Graduate]

I remember you from the first time around. You graduated a day before me.

[BradC Graduate in reply to nowster]

Oh yes, I remember! I’ve added myself as a follower, so I can keep tabs on all your marathons

[nowster Graduate in reply to BradC]

I'm not even at half marathon yet! 🤣

[BradC Graduate in reply to nowster]

I have too many other things to fill my day to spare the time training for marathons, anyway😉

[Jools2020 Graduate]

Congratulations for persevering and graduating a second time! Hopefully the back problems will not resurface and you’ll be able to maintain your fitness and stamina by continuing to run 👏👍😊

[BradC Graduate in reply to Jools2020]

Thank you!

[Now-runner_NeedsAttn Graduate]

Congratulations, I have graduated twice and I'm now going through it again after injuring my other Achilles in May last year. Week 5 completed and barely even a niggle from my ankle

[BradC Graduate in reply to Now-runner_NeedsAttn]

Thanks! Sorry about your injuries and good luck for this time around. I was happy to start again from scratch as it’s an enjoyable process 😊

[Frenc Graduate]

That’s fantastic, well done! And how gratifying to see that improvement in your pace. Bet you’re super pleased 😀. 🏆🏆🏆🏆🏆

[BradC Graduate in reply to Frenc]

Thank you! Yes, it’s good to see the improvement. I’ve no interest in pushing myself beyond the point where I am at a good level of fitness and enjoying it. So I’m happy to make my runs gradually a bit longer and nudge the speed a little as I go😊

[CressidaB Graduate]

Congratulations 👏👏👏👏

[BradC Graduate in reply to CressidaB]

Thank you!