Running is an activity many of us can do. It consists of more than running marathons or breaking world records. Why is running such a fantastic activity? For one, it’s a very accessible form of exercise. All you need is a good pair of running shoes and a safe place to run. Running has many benefits such as improving your cardiovascular health, strengthening muscles, improves your endurance as well as mental health benefits. Running releases endorphins which can reduce stress and anxiety, improving your overall mood. As you can see, running is a great way to help you stay physically and mentally fit.
How do you get started? What’s the best plan? This is different for everyone and depends on your starting fitness level. We’re going to focus on beginners today and how to navigate yourself from being a nonrunner to running a 5K race.
There’s something incredibly empowering about setting a goal like completing a 5K. It may sound a little intimidating if you’re not a runner, but with the right plan and mindset it’s a very achievable goal. The key is to start small and slowly increase your efforts such as speed a length of your runs. Most people make a common mistake of trying to do too much too soon which leads to burnout or injury. When done correctly and you are consistent with your training you will make incredible progress and do so in a way that’s gradual and injury-free!
When starting a running program for a beginner it’s essential to start with very light work and slowly increase intensity. A “Couch to 5K Program” is great for beginners because it breaks your running program into small steps. A typical running program is 8 to 12 weeks and involves 3 or 4 runs a week. The workouts alternate between running and walking intervals to build stamina and endurance until you can run 5K without stopping.
An easy-to-follow Couch to 5K program may look like this:
Week One: Start with a brisk 5-minute walk to warm up. Then run 60 seconds and walk 90 seconds, repeating this cycle for 30 minutes.
Week Two: Warm-up. Run 2 minutes and walk 90 seconds. Repeat for cycle for 35 minutes.
Week Three: Warm-up. Run 3 minutes and walk 75 seconds. Repeat for 40 minutes or until you finish 5K in distance. Whichever is first.
Week Four: Warm-up. Run 5 minutes and walk 60 seconds. Repeat for 40 minutes or until you finish 5K in distance. Whichever is first.
Week Five: Warm-up. Run 8 minutes and walk 60 seconds. Repeat for 40 minutes or until you finish 5K in distance. Whichever is first.
Weeks 6 – 12: Slowly increase the time you run and decrease the time you walk. Many people run and walk races from 5K to marathons. It’s ok. The goal is to finish the distance. If you want to decrease speed so you can continue to increase your running intervals until you can complete the entire 5K without stopping, that’s great! If you want to maintain your speed or increase your speed and maintain an interval of walking schedule of 60 seconds every 8 -12 minutes until you complete or 30 second every 8 minutes. The goal is to remain consistent and eventually be able to complete running 5K without stopping.
Now that you’ve got a basic running plan you need gear. The first thing you need is a good pair of running shoes. They don’t have to be the most expensive, but they should provide good support and cushion for your feet. If you desire check to see if your local market has specialty running stores where experts can assist you in picking out the right shoes based on your gait and foot type. Make sure you have comfortable and, if possible, moisture-wicking clothing that will keep you cool in the summer months, the proper sweatpants, running tights and warm tops or jackets to keep you warm in the cooler fall and winter months. Just as important is a water bottle or hydration belt to keep you hydrated throughout your run.
Motivation and mental toughness. Why are you running? What are your goals? Are you trying to lose weight or get in better shape? Do you want to prove to yourself you can complete a 5K or have higher goals such as a 10K or marathon some day? Setting small incremental goals like running for 10 minutes nonstop or a mile nonstop are monumental. Celebrate your small wins and use them as building blocks and momentum to progress towards your end goal. Many people like to run to clear their head or to think about things they need to do at home, at work or as a stress-free way to start the day or unwind at the end of your day. Either way running is a great vehicle to help.
An excellent way to stay motivated and to keep you motivated is to listen to music as you run. Music can be a great energy booster or can also have a soothing effect to help you mentally settle into the run and focus. Today many people also listen to books or podcasts as they run. When you need a little more energy put on some hip-hop, metal, rock, country or whatever gets you energized to get you going. Or maybe you want to focus for a long run and want to list to some jazz, blues, R&B, classical, your favorite book or the latest podcast you missed. Remember, you’re the captain of this ship and make sure you use whatever tool you need to help you get across the finish line.
Running is an activity where injuries can be a real concern. Make sure you properly warm-up with light jogging and stretching. A cool down of walking or slight jogging for a few minutes along with stretching is essential at the end of your workout. There are several warm-up dynamic stretches and drills you can perform like legs swings, power skips, high knees, bouncing, butt kicks and many more. Strength training and proper form will reduce the risk of injury. Rest days are just as important as training days. Your body needs time to recover so you can fully be at your best.
Leading up to the week before race day, make sure your workouts are not as intense. Taper them off a bit so you will be fresh for the race. The night before the race get a good night’s sleep, eat a healthy breakfast and make sure you arrive early enough to properly warm up and stretch before the race. When the race starts follow your training and pace yourself accordingly. You’ve worked hard and now it’s time to enjoy the experience and be proud of what you accomplished. Run your race and no matter the outcome you will be a success!
The entire journey from Couch to 5K teaches you to have self-discipline, setting and achieving goals, pushing your limits and testing your strength and will to overcome adversity. Whether you’re a novice preparing for their first race or a seasoned runner with years of experience, the physical and mental process is the same. This program is an easy-to-follow template which allows you to start on the path of running and enjoying all the physical and mental benefits it brings. Remember, every runner starts as a beginner and with each step you are well on your well to building a healthier, happier version of yourself. See you on the track!