7 Most Effective Tips to go from Couch to 5k

This could possibly be your first time running, or you might be returning to running after a long gap. The lesser you've run recently, the more you get to improve. But you'd also be risking yourselves with injuries. That is the reason you need to take necessary precautions before getting yourselves from couch to 5k. This could possibly be your first time running, or you might be returning to running after a long gap. The lesser you've run recently, the more you get to improve. But you'd also be risking yourselves with injuries. That is the reason you need to take necessary precautions before getting yourselves from couch to 5k. As a beginner, you shouldn't be aiming on how far you run, but you should be aiming on how long you run! Here are 7 useful tips that can help you go from couch to 5k hassle free!

Gear yourselves up!

To begin with, you need to buy a pair of good sports shoes designed for your stride and arch type. If you're not particular on what type of running shoes you need, visit a nearby speciality store to find your right fit. Comfortable socks are as important as comfortable shoes. Find socks which are seamless, and the socks which can absorb the moisture so you don't get any blisters.

Prepare your mind

Going from couch to 5k isn't an easy task if your mind is not entirely open to the idea. Prepare your mind for hardworking and rigid routines, and only then move forward!

The pre-run routine

Even before you begin your run, you must have a proper routine for warm ups, which involves dynamic stretching so your blood starts flowing. You can reserve the static stretching for post run. The dynamic stretching involves butt kicks, walking lunges, straight leg kicks and high knees which stretch the hamstrings. This type of stretching increases flexibility and avoids injuries.

During the first run

You could start the building of aerobic base by doing a run or walk plan. The first week can have a good running for about 30 minutes, involving walking/jogging/ running three times a week. You need to ensure that you spread your training hours throughout the entire week so that you get to rest and recover.

Don't focus on speed

Don't bother about how fast your running is. Speed is something that will automatically come to you later once there's an improvement in the aerobic base. You just have to increase the duration of the runs eventually. It is important for your first runs to be comfort and easy.

The post run routine

One of the integral aspects of training for couch to 5k is to recover after your run. Running makes the legs strong, and also tight. Once you run several miles, the tendons and muscles can develop imbalances. What's important is to deal with such injuries even before they happen. So it is very important for you to take sufficient breaks post your runs!

Increase strength as well as speed eventually

As you get used to the running routine, you can focus on your core strength by doing core workouts. You can also focus on enhancing your speed gradually once you fit into the routine comfortably!


By: Abhijit Phalke

This could possibly be your first time running, or you might be returning to running after a long gap. The lesser you've run recently, the more you get to improve. But you'd also be risking yourselves with injuries. That is the reason you need to take necessary precautions before getting yourselves from couch to 5k.

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Article Tags: couch to 5k

Submitted On Jan 02, 2018. Viewed 38 times.

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