Before you rush to get off your couch to 5k training, you need to take care of a few things first.
These preparations will assist you to continue injury free and enthusiatic.
Running is an activity that needs very little investment, although there is one thing that you really do need to invest in – running shoes. Wearing the ideal shoes reduces stress on the joints and minimises the chances of suffering impact injuries. A specialist running store will check your running gait, basically looking at the way your feet land and leave the floor. Not always true but a good rule of thumb is the more you pay for your footwear, the better quality running shoes you’ll get.
A Good Bra
Another important thing to consider for women is a good fitting sports bra. Whether you have big or small breasts, a sports bra will help to minimise bounce and stretching of the skin which may lead to sagging. You’ll probably have to get properly measured to ensure a good fit.
Really these are all you need to safely get started and off the couch to 5k running.
Your First Attempt At Running
If you’re literally going from the couch to 5k training after having being extremely inactive, then don’t set off running straight away because this will be a shock to the body. By running straight away when you set off and going until you need to stop, you won’t enjoy your first run.
This is NOT how to begin.
All newbies need to give their body time to come to terms with the fresh challenge, the best way of doing this is by running/walking. Start by setting yourself a time limit for your first training sessions of between 15 – 20 minutes and then build up gradually from there. Write this goal down with a plan to add on a longer time on future sessions. Initially start by walking most of the session, increasing the distance you run for until you’re able to run all of the session.
Don’t get carried away. Once you can do this, there is usually a tendency to run more often and further each time you go out. To reduce the risk of injury, increase the distance of just one of your weekly runs.
Also try other forms of exercise such as cycling or swimming which also help improve aerobic fitness.
After you’ve mastered the basics, a running club could very well provide more motivation and support. If you’d like to know more about easily getting up off the couch to 5k running in just 6 weeks from now as well as a unique 5k running schedule go to www.couchto-5k.com now.
