"From The Couch To
5K Runner
- Here's 5 Simple Steps You MUST Take Before Starting Any
5K Training Schedule..."
Starting a 5k
training schedule may well be one of the best things you ever do. If you
have the motivation to tear yourself away from your couch to 5k running, then you can
realistically expect to see the following results: -
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You'll gain loads of
energy
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You'll feel good about yourself
-
You'll have more
confidence
-
You'll live a longer,
healthier life
However before
you do get started in any shape or form, there are 5 important steps you must take
first: -
Step #1
- Get a Check Up From Your Doctor or a
Physiotherapist
If you're in your early twenties
and fit as a butchers dog, it's probably unlikely that you'll need any medical intervention,
although anyone over the age of 40 and going from spending too much time on their couch to 5k
training will need a full health check.
Getting any old injuries checked
over is another story however. You can be affected by this at any age. I've seen more beginners
sidetracked after just a few runs because of some type of injury or another. So if you have any
niggles such as back pain, sore ankles or weak knees, then this one's a must... you'll thank me
later!
Couch To
5K Step #2 - Planning and Goal Setting
A 5k training schedule that has
no destination or end goal to focus on won't be an easy or quick one. If you know
where you're going, IE 'I'm going to run the 'New York' 5k on September 11th this year, and plan
your training back from this point, IE ‘I will be able to run a mile without stopping in 3 weeks
time and 2 miles in 5 weeks from now,’ or 'once I've completed a 5k race then I will start on
a 10k
training schedule' then these is far more likely to be
achieved.
Here's a copy of a goal setting
form you can use to take you from the couch to 5k runner
within just a few weeks - Goal setting
form
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 "I started running
about 4 months ago as
part of a plan to lose
weight.
I soon became addicted and enjoyed the
challenge and the buzz of being
outdoors.
After a few weeks I entered a 5K race but had no
real idea of how I should go about my training in a progressive
manner. I started to use this 5K running plan which I
found was detailed and structured not only in terms of what to do
on a daily basis but also on a weekly countdown to the race
date.
This was perfect
for me as it allowed me to stretch myself on each run and also to
get the benefits of cross-training at the same time. The Plan also
provided me with the essential background to effective training as
a runner and why each different approach such as fartlek was
beneficial.
I have used other
running programmes from official websites but generally found them
to be very vague. These websites would often make statements such
as ‘run for 20 minutes’ without detailing on which day, for how
long and at what pace?
Using the 5K plan
was effective and identified a goal on each run or cross training
activity which helped me to stay
motivated.
Without using this
effective guide I would probably still be running one minute off
and one minute on and hoping for the
best!"
Kate Rowlands
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Step #3
- Preparation
Preparation is usually the
hardest part of any task. Think about painting your house as an example. You have to wash down,
fill and rub over any timber work, select and buy the colours you need first and then clear out the
room before you even get started.
Going from your
couch to 5k training is no different.
Being organised at the start makes the rest of the journey much easier.
Try to plan
around any of these other possible factors first: -
These are some of the questions
you need to ask yourself before getting off your couch
to 5k running. Find out more about how to prepare to train for a 5k
run here.
Couch To
5K Step #4 - Choosing the Right Running
Shoes
This is very important. If I
could have a dollar for every time someone's come to me with an injury or niggle which is related
to their running shoes, I'd be a very wealthy man.
This is probably the most
important step to get right when starting any type of 5k training
schedule... so choose your running shoes practically.
Don't get hung up on colour or
design. They should fit properly and support your feet correctly. It’s as simple as that. You may
need a specialist running store to make sure you get the right shoes. Go here to find out
how to choose the best running
shoes to help you go from couch to
5k runner.
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Couch To
5K Step #5 - Taking
Action
Yes this is critical...
I know that might sound obvious, but all the planning in the world, the best running gear that
money can buy and a totally fantastic 5k training schedule won't help you to get better at
running.
Neither will approaching running without having a clue what to do.
You must take regular and consistent action, but don’t
forget to have strategically placed rest days once or twice a week to recharge the batteries.
You'll also need a
5k
training schedule and running guide, your own road map to follow. If you
get a good one, you'll find going from your couch to 5k
running a breeze...
Something that will change your life, help you to live longer, give you loads of energy, more
confidence and feel so much better about yourself.
To find out more about how you
can get hold of a COMPLETE 5k training schedule to get you off your couch to 5k
running...
A running plan that's totally
different to anything else you can get online, which will hold your hand throughout all of your 5k
training click here now - 5K Training
Schedule
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