Is the idea of getting off the couch daunting? Are you not an active person? Do you get winded just by going up a flight of stairs? If so, fear not! There is a way to get off the couch and train to run a full 5k! If you are interested in taking up running, this is the best way to start.
Let's begin with the basics. Sedentary lifestyle = bad; active lifestyle = good. One of the most popular forms of exercise is running and that is because it’s accessible to most people without disabilities that would hinder their mobility, it’s available almost anywhere and at any time, and it’s for free! The only investment needed is a decent pair of running shoes as it does make a pretty big difference to your progress and comfort while on this journey.
Running is associated with several beneficial health outcomes that makes it a desirable sport. These benefits include improved bone and joint health and a markedly-decreased risk of obesity, coronary heart disease, stroke, stress, anxiety, depression and certain types of cancers. There has also been some research that correlates running with smoke cessation, improving cognitive function and decreasing the risk of falls (and fall-related injuries) in older adults.
Couch to 5K starts with a mix of running and walking to gradually build up your fitness as well as your endurance levels. It is a running plan for absolute beginners and truly anyone who sets their mind to it, can do it. The plan has a duration of 6 weeks and involves 3 runs a week with a day of rest in between. Each of the 6 weeks has a different schedule and a different level of intensity as the person gets more fit and is able to run a little more as the training progresses.
Week 1 will have you running for just a minute at a time which makes the challenge feel achievable right from the very start. The majority of the workout will be walking with some short running bursts to get you used to the feeling without tiring you out. For the following 4 weeks, additional running time will be added to your workout, increasing your aerobic capacity and endurance levels.
Weeks 5 and 6 act as transitional weeks, which aim to progress you from a mix of running and walking into running for longer blocks of time. It's perfectly normal to feel some discomfort when you first start running, as your body gets used to it. Don’t get discouraged if it feels difficult at first - you got this! Here is a detailed breakdown of the program:
Doing some dynamic stretching before a run is a good idea as it will help to prepare the body for the task ahead. Some of the most common stretches that really help warmup the body prior to running include walking lunges, side lunges, leg swings, heel bum kicks and walking deadlifts.
Stretching after running is recommended for all runners as it helps release muscle tension and aids recovery by increasing blood flow to the recently used muscles. Hold hamstring, gluteal and groin stretches for 1 minute (or whatever is available to you without hurting yourself). You can also try a hip flexor stretch and a standing quadriceps stretch.
Incorporating other forms of exercise, such as cycling, rowing, and swimming into your running plan is a great way of improving your overall fitness and reducing injuries. This adds variety to your training, and it will also make your running goals easier to adapt if you get injured.
To help your body go from couch to 5K, you’ll need to do the physical training, but it’s also important to make sure you fuel properly and eat a healthy, balanced diet to speed up your recovery time. Aim to keep your protein high, eat plenty of carbs before your longer sessions, and if you’re looking to really push the pace or distance, try experimenting with caffeine too.
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