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Going From The Couch To 5K Training – The Basics
By Hikerpro | January 26, 2010
As always before you get off your couch to 5k training there are a few things you need to take care of first.
These preparations will help you to remain injury free and motivated.
Running Shoes
Running is a hobby that doesn’t need you to spend thousands on, although there is one thing that you really do need to invest in – running shoes. Running in the right shoes reduces stress on the joints and minimises the chances of suffering impact injuries. A specialist running store will check your running gait, basically looking at the way your feet land and leave the floor. I’m not saying this is always true but a good rule of thumb is the more you spend, the better running shoes you’ll get.
A Well Fitting Sports Bra
Another important factor for women is a good fitting sports bra. Whether your breasts are large or small, a sports bra will help to reduce bounce and stretching of the skin which can invariably end up in sagging. Get properly measured to ensure a good fit.
In a nutshell these are all you need to safely get started and off the couch to 5k running.
Your First Attempt
If you’re literally going from the couch to 5k training after having being very inactive, then don’t try to run straight away because this will be a big shock to the body. If you set off as fast as you can and aim to keep going until you need to stop, then you probably won’t enjoy it at all.
This is NOT how to start running.
All running beginners need to give their body time to adjust, the best way of doing this is by running/walking. Begin by setting yourself a time limit for your first runs of between 15 – 20 minutes and then build up gradually from then on. Write this aim down with a plan to add on more time on later sessions. You can start by walking the majority of the session, increasing the time you run for until you’re able to run all of the session.
Don’t get carried away. Once you can do this, there is often a tendency to run more often and further each time you go out. To lower your chances of picking up injuries, you should lengthen the distance of just one of your weekly runs.
Also try other forms of exercise such as cycling or swimming which also help improve aerobic fitness.
After you’ve mastered the basics, a running club may well provide more motivation and support. If you’d like to know more about quickly going from the couch to 5k running in just 6 weeks time as well as a unique running schedule go to www.couchto-5k.com now.
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