Top tips from the team on getting started on a couch to 5K

Top tips from the team on getting started on couch to 5K

You are in safe hands with Nick and Toms guide!

Running image courtesy of injury map.

https://www.injurymap.com/diagnoses/neck-pain

One of those inspirational trends is run 5, donate 5 and nominate 5 for the NHS charities. Not only this but our nation’s lockdown has clearly led to a surge in numbers of people not just running but exercising more too.

Another popular trend is that of people starting couch to 5K programmes. Couch to 5k seems a sensible way to “start/start again.” Getting fit. Setting a challenge. Enjoying the outdoors.

In these trying times health, routine, motivation, charity are words that have gained more important value.

● Volume – the current couch to 5K programme states a 3 day a week running programme.  To bridge to this amount of running first try doing just two runs a week. Try a resistance training session sandwiched between. (google NHS Pilates for some free resources to help compliment your running).

● Shoes –  We would highly recommend investing a modest amount of money in some actual trainers constructed for running. Any local or nationwide running shop will be able to advise on this.

● Preparation and recovery – To warm up, start with some moving stretches and movements to mimic your exercise to come. To cool down use static stretches to stretch right muscles from the exercise just completed.

So to this, your new running journey- and a very real prospect of attaining mental and physical benefit for now and the future. All achieved through your own efforts. Take it slow and steady, look to the advice and importance of strength and conditioning. To be a good injury free runner it’s not just about running. (cross train using pilates, yoga, resistance work).

Further advances, support and ideas in part 2 of our GETTING YOU FROM couch to 5k, will follow to keep you going, but the key is to just get started. You will experience some physical and mental challenges along the way, but above all more anything else,

Warm up: toe touches, lunges, spinal twists, high knees, calf pedals, 5 Minute walk
Run: 60 seconds
Walk 90 Seconds
Repeat: 5 Times
End with 5 minute walk
Cool Down: static stretches – calves, hamstrings, quads, hip flexors, glutes

Two sessions of the above warm up and cool down but this time repeating run 60 seconds, walk 90 seconds 7 Times.

Two sessions of:
Warm up: toe touches, lunges, spinal twists, high knees, calf pedal 5 Minute walk
Run: 90 seconds
Walk 90 Seconds
Repeat: 5 Times
End with 5 minute walk
Cool Down: static stretches – calves, hamstrings, quads, hip flexors, glutes