Couch 2 5K

running

Running is my cardio of choice and aside from being a free workout, I find it great for clearing my head.  I used to have misconceptions that I wouldn’t ever be able to take up running because I have flat feet, I don’t have a lean figure, and I would never have the stamina for it.

In 2011 I discovered Couch to 5K (C25K) which is a free program that is designed to help someone who has never run be able to complete a 5K in 30 minutes after nine weeks. The way the program works is you do intervals of running and walking to help you build stamina. As you advance through the weeks you do more running and less walking during your workouts.  

There are a variety of apps you can download to help you with the program. Some of the apps are free, but most of the paid ones are under $4.99. I personally went with the NHS C25K podcast which is free to download. I liked the narrator’s voice and the music during the walk/run intervals. 

There were times when it was tough, but I stuck with it and now I love running. I even did the next level with is Bridge to 10K. There are additional programs for 10K to half marathon and half marathon to marathon if you have distance goals. I’d like to try the half marathon program at some point, but I don’t know if I want to go beyond that. When I feel off my routine which often happens in the winter if it gets icy or too cold. I’ll go back to the 5K or 10K programs to get back into a rhythm. 

If running is something you are thinking about trying then C25K is an accessible way to see if it’s the right sport for you.  

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