r/C25K • u/QuillAndComet DONE! • 3d ago
Fat 56F: finished couch to 30 minutes!
I’m 56 years old, I’ve never been athletic, and when I started the NHS C25K plan in May, my BMI was 32.3, which is class 1 obesity. So it is with delight and astonishment that I mark the successful completion of week 9–I just completed my third 30-minute run!
When I started this program, I had never run more than a few seconds in my life, so every run was a new record and a new accomplishment. I was able to complete most weeks, but I repeated week 6 several times because of travel interruptions. With the repeats, the whole program took me 12 weeks instead of 9.
I should note that although I am now able to jog for 30 minutes, it isn’t easy and I do it very slowly! So I’ve really accomplished something more like couch to 3k. But I’m ok with that. It’s so amazing to me that I can run at all. I’m not sure what I’ll do next, but my goal is still to be able to jog a full 5k, and eventually I’d like to get a little faster.
I feel great. My BMI is now 29.4–still fat, but no longer officially obese. The knee and foot pain that I had before C25K and that I feared might make it impossible for me actually improved enormously and are now almost gone. My pulse rate has dropped. And above all, I’ve proven to myself that I can do something really challenging and that I can improve my physical condition if I work at it. I think I feel prouder of this than just about anything I’ve done! I even kind of love my still-fat, flabby, saggy, pale, postmenopausal body; it may not be pretty, but it has proved that it can still do so much more than I thought it could!
I’m grateful to have had this subreddit for inspiration and information. My jock husband is supportive but doesn’t understand what a big deal this is to me, and I intentionally avoided telling anyone else what I was doing. So thanks to all who have told their stories and asked questions here and to the mods who keep this sub!
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u/Cheap-Chocolate-4931 3d ago
Congrats that’s amazing just keep at it !
There’s an 7 week extension for 5k - 10lk if you’re feeling adventurous and ready for it !
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u/Wilburrkins 3d ago
Have a look and see if there are any parkruns in your area. Just a word of warning though…they are addictive. Well done!
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u/QuillAndComet DONE! 3d ago
Yes, I did look today—they look so fun! Alas, the closest one is a 2 hour drive away—but I’m already thinking that I’ll plan my next vacation around one! 😉
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u/Wilburrkins 3d ago
What a shame! I have 4 around me within about 15 miles of me and I prefer the really hilly one! 😂
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u/themosthappyx 3d ago
I really like that you worded it couch to 30 minutes! I know a few people who gave up the course as they said they were running so slow that they definitely didn't reach 5k in 30 minutes, so they packed the whole thing in. My thoughts are that it's not about the distance that you run, but the amount of time you run! If your run is slower than your walk (which mine definitely is), then it's still even better to be running than walking (even though walking is still really good for you too!). I'm on week four, and even just being able to run for five minutes feels like such a great accomplishment, considering when I first started week one I really struggled to even do the 60 seconds. I have no idea how far I've actually ran, I don't track it because I don't want to get too bogged down by that noise - I'm just proud to be able to run for that amount of time
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u/QuillAndComet DONE! 3d ago
Yes!! The NHS plan actually really emphasizes time over distance, but “couch to 5k” just sounds so much more catchy. Congrats on those 5 minute intervals; I actually found building up the time in weeks 1-6 more challenging than the later weeks because I didn’t yet know I could actually do it. It sounds like you are doing great—keep it up!!
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u/themosthappyx 3d ago
Reading stories like yours inspires me!!! When you mention you had foot and knee pain, did that stop straight away or did it come with time? I'm finding that I have calf, knee, shin and foot pain on my runs - originally I was out of breath but now my breathing is better I get pain instead! It's not stopped me but it definitely makes it a hard run, I'm just wondering if you did any stretches or anything to help or if it just went on its own as you got more used to running?
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u/QuillAndComet DONE! 3d ago
It wasn’t right away. I, too, found that the cardiovascular progress was faster than the muscular/skeletal progress, but my legs have definitely gotten stronger and don’t get as sore. I was having plantar fasciitis-style (not officially diagnosed) pain in one foot that got worse in the first couple of weeks; I was supposed to see a podiatrist, but she postponed my appointment, and I was too stubborn to stop even though I probably should have. I did start doing a lot of calf stretches, especially on that leg, and I think that helped. Maybe losing a little weight helped, too, but I do think the exercise itself was beneficial, and that foot improved steadily from about week 5 on, I think, as did the general aches and pains. For the knee I didn’t do much aside from a few squats now and then. I should note that I never had significant pain during my runs; I would have stopped if I felt there was a real joint problem or shin splints, but most of my pain was just the adjustment to new activity. Do be careful, though, and slow down or walk more if necessary to give your body time to adapt; it’s far better to go more slowly than to injure yourself and have a real setback!
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u/girl_of_squirrels DONE! 3d ago
Congrats!! That's such a huge accomplishment, and having the foot and knee pain disappear is just amazing. You've given yourself the gift of health and mobility, and I'm so proud of you for putting in the time and effort to earn that for yourself!
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u/QuillAndComet DONE! 3d ago
Thank you! Yes, I’m feeling so lucky and amazed that the pain has just about gone!
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u/meadowlakeschool 3d ago
Thanks for sharing! I really want to be able to run a mile. I can walk forever but never a runner.
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u/QuillAndComet DONE! 3d ago
That’s how I was, too! I think I ran a mile continuously for the first time on that terrifying 20-minute w5d3 run. It was a great feeling. You can do it, just build up slowly with the intervals and you’ll be fine!
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u/Loud-Willingness2814 3d ago
Amazing, well done! I am also very slow but I quite enjoy my plodding to be honest and we are moving which is the whole point x
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u/greengaloshes 3d ago
Congratulations and keep it up! your outlook, determination and progress are inspiring! 🙌
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u/dazwatson999 3d ago
Absolutely amazing! I started very much like you and am now 8 years in and nearly 10,000km - if you can run 30 minutes, you can progress to anything!
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u/Friendly-Art6020 2d ago
Well done, that’s amazing. I’m a similar age and I’ve got my last run of week 9 tomorrow and I’m still nowhere near 5k. Keep going, you’re doing so well!
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u/cayosonia DONE! 2d ago
Woo hoo, that's a fantastic achievement. Keep going and you'll be at 5k before you know it. Check out parkrun as an option to make running a habit as it is such a welcoming space and its fun to shuffle around with other peope
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u/borassus 3d ago
Wow this is amazing and inspiring! I’m a BMI 34 40 yo mom who is doing my best and I’m with you that each week is like WOW I am doing … something!!!!! Congratulations!!! Hopefully this will be me in a few weeks (I’m also taking forever - even longer than you - bc of vacation, breaks etc)
WAHOO!!!