Couch To 5K Training Tips



How to Train for a 5K – At Any Age!

Even if running a mile sounds intimidating, you can still successfully complete a 5K. This 12-week training plan and tips from an expert will help you cross the finish line.

By Selene Yeager

Medically Reviewed by Jennifer Bayliss

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You're just 12 weeks away from running your first 5K
You're just 12 weeks away from running your first 5K
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Think you could never run or even walk/run a 5K because of arthritis or nagging aches and pains? Think again. For some, those conditions don’t necessarily mean you have to hang up your  sneakers. In fact, running and walking may even put you on the fast track to feeling better. Dot Ouellette, 56, says running improved her aches and pains and helped her lose weight. Since running her first 5K 11 years ago, she’s completed 10 half marathons and one full marathon. “I’m hooked,” she says. “I feel so much better than I did 11 years ago, and the weight is gone.”

The beauty of signing up for a fitness challenge like a 5K is that you need very little to get started — and you can train on your own! Download this 12-week training programto go from your couch to the finish line in no time.

Once you hit the pavement, don’t push yourself too hard, recommends Jenny Hadfield, a Chicago-based running coach and author of “Running for Mortals.” Start slowly, and don’t burn yourself out. “The key is to finish every workout feeling challenged, but not exhausted or in pain,” says Hadfield. “When you finish happy versus crabby, you’ll want to run again and again.”

RELATED: Make the Most of Your Workout Routine

It also helps to invest in a few key items that will help you get to the finish line successfully and comfortably. Here’s what Hadfield recommends:

Shoes: Even if you’re a regular walker, you’ll want to invest in a good pair of running shoes, because running puts more impact on different places on your foot. “Head to your local running specialty store and let them know you’re starting a running program,” says Hadfield. “They should measure your feet and watch you run and walk in a variety of shoes.”

Sports bras: It’s best to select a high-impact bra to support your running efforts. “Try on a variety of bras and find one that’s comfortable, stays in place, and doesn’t have any rough seams,” says Hadfield. “Jump around in the changing room to test it out. It should fit more snugly than your everyday bra, but shouldn’t constrict your breathing.” If you have a larger cup size, look for a bra that offers both encapsulation (individual support) and compression (overall support) for the best performance.

Tops and bottoms: Wear whatever you feel comfortable in, whether that’s tights, shorts, or even a running skirt with a tank or T-shirt on top. Just be sure to choose synthetic fabrics, which wick moisture away from your skin to keep yourself cooler in hotter temperatures and warmer on chilly days. “If you’re in the thigh-rub club like I am, going with a compression short can reduce the risk of painful thigh chafing,” says Hadfield. “Using lubricating products like BodyGlide also works well!” she says.

Running apps: If you have a smart phone, there are a lot of great apps that can help you track your distance, average pace, and other stats. MapMyRun is a popular run tracker that you can use to see and follow routes created by other runners. Another app, RunKeeper, will track your calorie burn and give you updates on your stats throughout your run. If you’re looking for a little extra support, Endomondo gives you regular feedback during workouts and also lets you send and receive pep talks from friends. These apps are great tools for runners at every skill level.

If you need a little help getting motivated, sign up to run for a charity of your choice, and raise money on their behalf. This might be the push you need to ensure that your training runs happen — and that you don’t back out of the race at the last minute! To start, you could limit your search to a 5K that is for a specific charity. Alternately, you can sign up for a 5K and create your own fund-raising page for a charity of your choice.






Video: 5K Training Plan | 2 Mistakes to AVOID

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Date: 05.12.2018, 04:47 / Views: 73274