Couch to 5 km
Do you ever see people flying by on a morning run like a young gazelle and think “is running for me”? A lot of people will say how they hate running, or running hurts their knees, or running just isn’t for them, and maybe it isn’t. What if the real issue or issues could be mitigated so that new runners can find more enjoyment while working towards their running goal? There are a lot of running stores and running clubs that focus on what is called “Couch to 5 km”. This is a beginner course for people going from deconditioned to running a 5 km. By deconditioned I mean someone who has taken a break from dedicated physical activity (walking to errands, and household activities not counting). By following a few tips from a seasoned runner, you can learn to love running just like the thousands of runners out there.
When you start running, I always recommend starting with a shorter run than you would think. If you haven’t been walking much, then I definitely recommend starting with a mix of walking and running, whatever you are comfortable doing. Start with a 10 minute run. I know this may seem very short, but I think if you start extremely short, you are less likely to get an injury early on that sets you off track altogether. I always start by setting a 5 minute timer on my phone, I run until the timer goes off, then I run home. I do this 3-5 times in the first week, and go from there. I may be itching to go on a longer distance run, but I know by playing it safe to start I will be more likely to commit to my running goals.
You will notice from above that I try not to run consecutive days when I start a running program. When you run, you are working out your muscles, which then requires some time for your body to repair and grow (natural response to exercise). If you don’t give your body that time it needs, then you will be running on tissue that isn’t fully 100% functional. This will make you feel heavier and slower, and may cause more Delayed Onset Muscle Soreness (DOMS). Instead, give yourself time to rest and repair. You may want to capitalize on motivation to run daily initially, but instead, give yourself time to benefit fully from your efforts.
People sometimes feel the need to run the entire time they go out on a run. One of the easiest ways to improve your distance is by taking a break when you get to a point where you cannot run anymore, and walking instead. By walking you are more likely to go further and push your overall distance, then simply turning and running home when you get close to running out of steam.
One thing that always helps me stay motivated to continue my training is by listening to music and podcasts I actually look forward to. I find music helps me stay on tempo, so I will skip songs that are too slow. I love using Spotify to find new playlists. You can put in a word, an artist, an emotion, even a TV show you know has great music. Podcasts I find also entertaining but I am a bit slower when I listen to a podcast. Podcast are great because you can find more comedic or entertaining ones or you can micro-learn and listen to podcasts and interviews about topics of interest to you.
Having the right clothing may sound vain, but it can be life changing when you find the perfectly, functional running outfit. I love merino wool in the winter, and layering up several layers to stay warm. I love my Hoka shoes because they provide the right amount of cushion and support that my feet always feel amazing. I also like Lululemon because it feels so comfortable and moisture wicks. I always use a running belt and sound cancelling earphones. I also always wear a running hat to protect my eyes and face.
When I run, I don’t like carrying water, so I usually bring along gum as an option instead. Some people use gels and other carb/electrolyte combinations. Even on my longer runs (18 km) I find I’m okay, but if you are a heavy sweater you may want to consider an electrolyte. I also don’t personally like eating much before I run, but I used to like pre-workout powder. Be careful with these as they have caffeine, but if you want a recommendation of one of my favourites, it would be Alani.
Where you run can also hugely impact your running experience. I have never been a treadmill runner. If I were to do cardio indoors, I would prefer the elliptical. When running outside, I try to find streets that are less busy, but long. I also try to run through a bit of nature on every run to get the benefits of just being in nature regularly. If you need suggestions of routes, try Strava or Walk Jog Run (apps). I used Walk Jog Run a lot while on a Broadway tour, and it was so helpful when finding suggested runs for whatever length I was looking to complete.
I prefer running alone. I have run with other people and I do enjoy it, but overall, I am there to do a solo activity. I find the time helps me mentally and when I’m with someone there is a mental benefit but not necessarily the one I’m looking for from my run. If running in a group helps, then check your local running stores or even community groups for a run group near you. Run groups also often offer other things like warm ups, conditioning, and speed work.
Running can take a lot of time in your workout schedule. If running is your main form of movement and exercise, then I suggest doing a bit of strategic rehab. My suggestions are lateral hip stability work and intrinsic foot work. Your glute work will help with knee alignment and your intrinsic work will be such a good foundation for foot and lower limb health.
Finally, one of my favourite things to consider when running is supportive selfcare! Find yourself a manual therapist who can provide active and passive care. Take baths, and self massage your legs and feet. Consider things like acupuncture, and laser to help you heal and feel better more quickly. Use the resources around you to keep yourself feeling and functioning as best as you can.
Running is such a great activity that offers so many benefits. Running can also look very different, runner to runner. Create a plan, get support, and enjoy your journey into the world of running!
