I did it with C25k, U can too!!

[RajK2020]

Hi there

I completed my final run yesterday which I am truly overjoyed about. Here’s my story, hope it helps.

I started the program, along with 3 friends, back in Oct20. I can still remember my first walk/run and that 60second run which was a wake up call and I was determined to get my fitness levels up. Through rain, cold/dark evenings and crisp afternoons I stuck to the program with the 3 runs a week as a minimum, occasionally did 4. The app was a constant reminder that I need to do this as well as my friends on Whats App encouraging each other. But the bottom line is, this is your program and you are doing it for yourself. I set myself a date of when I expected to complete the program which was before Christmas ( I over ran that date, btw). Building up the runs from 60 seconds to 10/15/20 minutes is gradual and the program does this well albeit your mind says one thing but your body can definitely do this. Don’t overthink it, just do it. Building/Keeping a routine of runs is important as it forms a habit so you’ll have this little voice that tells you “Have you done your run yet?” Ignore the voice that says “I’ll do it tomorrow” ;). Unfortunately half way through the program I managed to roll my ankle whilst moving some items from the house to the car, totally unrelated to the running but it set me back about a week and half. I was lucky as I only lightly damaged some ligaments which needed rest. However, you’ve built this habit and you want to get back running as soon as possible so I gave myself 2 days at a time where I test the ankle through movements and rehabilitation type exercises and it turned out a week and half was necessary. But through it I learnt about the construction of ligaments in the ankle and varying types of strains/damage which can occur by just doing everyday things. Once healed I was back onto finishing the 20 min runs. Next was the 25min runs which went well but midway through I strained my right calf muscle in the last 5 minutes of a run. Again rest & recovery is what was needed and that took a week to sort itself out. There are positives from these injuries as it pushes you to take more care when running and to slow your pace down if you feel any twinges. Onwards and upwards, moving from 25mins to 28mins to 30 mins was daunting just by looking at the numbers but it is totally achievable. I tended to slow the pace if needed, to focus on something else, listen to music or aim for landmark I wanted to get to. It just helped me get to the end.

So the entire experience has been a positive one and that you can do it for you. Don’t give up. My friends have had similar struggles but are determined to finish

Stay hydrated, don’t miss a run day, look after any injuries and rest it fully, go into a run on a positive/determined note.

I’ll be still keeping up my 5k runs as I want to run it comfortably and yes my breathing still needs work so don’t let that get you down.

Take care everyone and Thank you C25k.

Raj

[IannodaTruffe Mentor]

Welcome to the forum and nany congratulations on your graduation, fellow runner.

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

Keep running, keep smiling.

[changing-woman Graduate]

Well done!

[RajK2020 Graduate in reply to changing-woman]

Thank you 🙏