When running in the dark, make sure you can see where you're going and that other road users can see you. Watch out for other pedestrians, cyclists and vehicles. If you're planning to run outdoors, bear in mind that you may be less aware of your surroundings if you're wearing headphones. There are lots of great websites out there to help you with this.Ĥ. When will you run? The best way to ensure you stick with your running plan is to carefully work out how to fit Couch to 5K into your day.ģ. Plan your route. You may want to look at a map to plan your route first so you can focus on running. If downloading to a computer, you'll then need to copy the podcast on to your mobile device.Ģ. How do I get started?ġ. Download the Couch to 5K podcasts to your mobile device or computer. This is because 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. There's 1 podcast for every week of the plan – except in weeks 5 and 6, which feature 3 podcasts in each. They're designed to take you on 3 runs each week, leaving at least 1 day of rest in between each run. The podcasts also feature music to motivate you through the workout. The podcasts feature a narrator, Laura, who guides you through the session, explaining when you need to run and when it's time to walk. Running regularly can also be a great stress reliever and has even been shown to combat depression. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal. There are also mental benefits of running. There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis. It can also help you lose weight, especially if combined with a healthy diet. Running regularly will improve the health of your heart and lungs. Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort. For starters, it's an easy way of improving your physical health. There are plenty of benefits from getting into running. If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier. Who is Couch to 5K for?Ĭouch to 5K is for everyone. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.Ĭouch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Probably the biggest challenge a new runner faces is not knowing how or where to start. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too. What is Couch to 5K?Ĭouch to 5K is a running plan for absolute beginners. NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks. Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page - subject to thinkstock subscription rules.More info is at the bottom of this page regarding ThinkStock licensing: This 5K plan takes care of everything-you’ll know exactly what to do every day, so all you have to do is sign up for our #SELFto5K Challenge weekly newsletters (you'll get tips and tricks for every workout and rest day on your schedule), lace up your sneakers, and show up.Vlada_maestro / Thinkstock The stock library no longer exists. You’ll also enjoy two rest days each week-and don’t worry, we have you covered with what to do on these non-workout days, too. Each week, you’ll supplement your running with one strength-training routine and one cross-training day. You’ll begin with walk-jog intervals, which will help you get used to the motion of running, before gradually increasing the difficulty with longer intervals and steady-state runs. Over the next month and a half, you’ll take on workouts that will help you build your endurance, breath, and strength, so when the time comes, you’ll feel prepared to go the distance.ĭeveloped by run coach Knox Robinson, this six-week 5K plan is centered around three weekly aerobic workouts. With our new #SELFto5K Challenge, you’re just six weeks away from tackling your first 3.1-mile race. Beginner runners, this is the program you’ve been waiting for to help you get started.
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