Beginner Runner? How to Survive Couch to 5k
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- čas přidán 6. 07. 2020
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Beginner runners are in an envious position: they're new to the sport of running and improvement is relatively easy! But it's also a risky time for injuries. If you happen to be using the Couch to 5k training program, use these three suggestions to get the most from the program.
And don't miss our best beginner advice here: bit.ly/3gxcRW6
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunnin... to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
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Started couch to 5K in December last year, had to stop after 5 seconds of jogging as completely out of breath. Now I can run 10 miles without stopping.
my car cant do that
That’s amazing!
@@cleggydadon that seems to be a slight problem haha
@@cndelta STILL IN THE GARAGE TODAY
@@cleggydadon well then that definitely is a problem lol
It can take a minute to hurt yourself and a month (or more) to heal. The starting easy advice is often said, but rarely followed. Don't worry about what passing motorists might think about your pace. It's not a competition until it is.
that last line is inspiring.
Currently recovering from a double knee injury doing couch to 5k week 1. I now realise I wasn't jogging slowly I was running fast (for me) and after run 3 my knees said nah
I'm an experienced lifter for years and if you looked at me you'd probably think "that guy's in shape." I had always neglected cardio, but figured Couch to 5K on beginner levels couldn't be too bad. Out of the 8 "runs" on day 1 of Cto5k, I was afraid I wouldn't even get through 3 once I started. I made it (and am so glad I continued), but it was very humbling to see how different lifting and aerobic exercise can be.
This is exactly like me, I look fit and in shape but I can't run for 3 seconds and it's something I am keen to fix
@@gaffnaldo1 well let me give you an update a year later - running half an hour or more is now not a problem at all. I actually get excited before a run, even knowing that some part of it will be rough, but man those early runs SUCKED and especially the ones where I wanted to increase distance significantly. Break through the plateaus and your whole body will thank you, as will your brain
@@Pete_Finch thanks Pete. I have tried to run for very short periods and somewhere between the 30-60 second mark I really start to struggle so it's extremely discouraging to say the least.
I've had a couple of cardiac surgeries but I don't think this is anything to do with it I just need to make the change and decide to hit the road. The gym and diet actually provides a false sense of security
You can repeat any week you want and move on when ready. Just doing week one, run one, 1 or 2 times a week (or even every two weeks) increased my lung function by 4 points after 4 months. It's ok to take it easy and focus more on consistency.
Couch to 5K is truly transformational if you show up for the workouts and stick to it! Good luck everyone who is starting your journey and seeing it through to that 5k distance. Keep one foot in front of the other!! .....
It really is, never was into cardio but just focused on lifting weights and strength work outs but once I started c25k it got addictive as hell.
I just ran 5k for the first time yesterday and was surprised to manage it in just over 32 mins, it felt great to do it and now i am determined to run 5k several times a week and try to keep improving my time. Good luck to everyone else in a similar situation
Good luck with everyone just starting to run, beware it can become totally addictive. Great content on the video, good job 👍🏃
Thank you
Running has become such a big part of my life. It's an awesome sport. Really happy that you said listen to your body! So important!
David goggins Didnt listen to his body he pushed on through! You need to push yourself out of the comfort zone to progress
"An athlete who specializes in running." You just changed how I view running with that one line. Thank you. Subscribed.
hell yeah
Very informative and good guidance for beginners . I am gmohan 75 yrs from india mysuru started 5 km now a daily runner 15 to 21 km 365 days. In 10 yrs done 51456 km strava my data banker logistic support. 265 finisher medals 36 podium .
I just started last week. I have had 3 years of no exercise since I had my baby but was an athlete in High School. My times suck but I've never felt better, mentally and physically. I couldn't run 200m the first day, 6 sessions later I can run 1.5 miles without stopping. Not to mention, I started with 80% in zone 5 (not intentionally)and just 6 sessions later am 80% on zone 3. What our bodies can achieve is truly remarkable!
This guy is a great communicator.
This guy is a great commenter! :)
Glad to hear that. I've struggled the first day and could only do half the script lol
Trying to pass 1.5 run in under 14:21 time limit fitness test required in police department academy which im entering soon. Thanks for your advice. Just subscribed. You are so right about the strength training.
That’s exactly what I’m doing too! Good luck
That’s why I’m here too! I hope y’all achieved your goals 💙🤟🏻
You just saying that it's okay to not quite hit each run time has released so much tension for me. I try to beat myself up for not pausing for the 5-30 seconds it takes to wait for a traffic light, but I am improving as a "runner" and that is the WAY bigger story.
In two months I’ll be 77. A year ago I ran a ten k. Then I stopped running for about 8 months. Three weeks ago I started running slowly and going to the gym. I run Four days a week. My times are slow but I’m at 5 k now and feeling stronger every day
New runners don't know what "easy" actually means. If you feel quite tired at the end of an easy run, well... that wasn't easy. If your breath is somewhat laboured during the run, that's not easy. Get ready to do 11, 12, 13 min/mile runs and run/walk sessions. THAT is easy for most people. Also, don't buy into the "no pain, no gain" mentality. It's a load of crap. If you're in for the long term benefits, check out the MAF method or the polarised training. That's what serious professional athletes do, and the good news is that it scales down to runners of all levels.
I can only run 1/4 mile before getting completely out of breath at any speed. Every day I try to run a little further between walk breaks.
How long should it take to be able to run 5K without having to take any walk breaks? What do you recommend? Thank you.
@@bmp713 that varies from person to person, age, training background. Some can go and finish a 5K without training, others need to build up to it. The important thing is to make sure that your training is sustainable and you don't injure yourself. If you start noticing lacking will to run or too much fatigue, chances are you're slowly cooking yourself.
Bruh i have heard all your advice from him lol
Hmm but I can barely jog for a minute at a 15/min a mile pace. In fact I struggle at 20/min a mile pace for more than 5 minutes
@@Ahahahahstayingalive that's perfectly normal. Break your runs down into small run/walk segments. Start with 10 intervals of 1 min run / 3 minutes rest. Following week do 1 minute run / 2 minutes rest, then 1/1. Then start increasing the length of your run segments.
Today was day 2 of Couch to 5k. Can’t wait till my next run. Should strength training be done on rest days from running?
Definitely,full body strength and mobility Monday,Wednesday,Friday and running 3 days in-between works best for me alongside martial arts sessions.
jay clifton have u heard of overtraining
@@rogersmith1189we martial artists don’t know overtraining, your body gets adapted to it after a while.
I used to run in high school but got away from it and want to get back in shape again. Do you think it’s a good idea to do basketball on Cross training days?
Been doing 5k for over 2 years, and it hasn't really taken off. I wonder what I'm doing wrong?
I’m on week 5 now, plus I lift weights and walk my dog 3 miles almost everyday. What’re your thoughts on adding sprints a couple days a week?
Gosh I seriously needed to hear this! thank you!!! you just saved my life
I can only run 1/4 mile before getting completely out of breath at any speed. Every day I try to run a little further between walk breaks but progress is slow.
How long should it take to be able to run 5K without having to take any walk breaks?
It really depends, and I think you need to run way slower than you think you are. Try to build up your stamina with a very slow speed first, then speed will eventually come. Good luck
What about you now?
01:02
Thank you so much for this!!
I started running from couch 2 weeks ago and I can already do 5km in 30 minutes? Pleasantly surprised
I hate you
Does anyone have any good resources for couch to 5k for spanish speakers?
You are great!!!
Which couch to 5k app is best? Or recommended?
start by walking briskly and focus on going long. Make sure that every session you finish you're refreshed and not totalled. The running will be a natural evolution from there. You can start with short run/walk intervals. Remember: if it hurts, or seems kinda hard, don't push it. Running should make you feel better, not worse.
Use the NHS Couch to 5K, it's recommended by me.
I did 6 days instead of 3 days. In week 7 it is a huge leap and I found it discouraging. 6 first weeks were lovely. Week 7 - not sure 😕.
This is 3 years late but for anyone reading I love the Zombies Run 5K app! It includes some strength training, and has a story to get you invested!
SHIN SPLINTS! Agonising. Take it slow people!
Same here, on left side. I should not have done rope skips on rest days 😭
Is that wash park?
pretty sure the sign me up iis broken on your site.
You’re feeding people little b mentality