How To Go from Couch Potato To 5K Runner

If you’ve ever watched a race, either in person or on the TV and thought to yourself how great it would feel to go from being a ‘couch potato to 5k’ runner, then take heart, with a little persistence and the right type of training, you can definitely do it.

The secret is to begin slowly, by gradually increasing the distances and speeds you run at. Nobody has ever gone from couch potato to 5k runner without any preparation or practice, they simply trained regularly and followed a regular 5k training schedule, consistently taking the steps needed to improve their fitness up to the point where they could comfortably run 3.1 miles in one go without stopping. 

1.  The first thing you should do is set some realistic goals. These should be a series of smaller goals broken down in to manageable chunks which lead up to your main target of running a 5k race. Being able to run a set distance, eating balanced meals or running on certain days are just a few examples of specific, measurable, achievable, realistic and time framed goals. 

2.  Secondly you need to follow a training schedule or buy one from a reputable source. ‘5K Training For Beginners’ is a good choice. This plan should include a section on the theory behind running so you understand how to go from from a couch potato to 5k runner and the way that your body responds to training so you can safely avoid over training and picking up injuries. 

3.  Thirdly your footwear needs to be suitable for your running style. Running in any old shoes won't help you go from couch potato to 5k runner and may potentially cause long term injuries to joints, especially your ankles, knees and lower back. 

4.  Finally you need to practice regularly. This is where the majority of runners give up. Without an understanding of the changes you should be seeing in your fitness and endurance levels you too may falter.  

If you’d like to learn how much training you need to do in order to go from a couch potato to 5k runner, ‘5K Training For Beginners’ will teach you all you need to know. Click here for more details - 5k training schedule