The Couch-to-5K running program can be an effective way to take off extra pounds, even if you've never been a runner. The simple formula for losing weight is more calories expended than calories taken in. Starting a running program get you started in the right direction. The Couch-to-5K Program is a program that starts you out running for a short period of time - 90 seconds - then walking to recover. Each week the time spent running increases. The time spent walking diminishes, until it is gone entirely.
Things You'll Need
- Running shoes
- Running socks
- Sports bra
Obtain a good pair of running shoes. Go to a shoe store that will analyze your running gait on a treadmill in the store, to be properly fitted for the right type of shoe. Purchase a pair of running socks while you are there. The right socks make a big difference. Non-running socks cause friction and blisters as your running time increases. Women need to also purchase a well-supportive sports bra. Your breasts will rub and chafe in your regular bra. A good sports bra is a good investment. Other items to consider are running shorts or pants, a hat and running shirt.
Download a Couch-to-5K program via a podcast, a free or paid iPhone or Android app. There are also websites made by individual runners that provide a podcast for the plan. The podcasts and the applications can play on your iPod. They cue you when it's time to walk or run. Suz's Couch to 5K Running Plan and Runningintoshape.com offer current music and upbeat encouragement along the way.
Plan your first three runs. You will run three days a week. Put your new socks, shoes and sports bra on, along with your iPod cued up to the program you picked. Head out the door. Any running program starts with the first step. Convince yourself that you can do what is asked of you, and you will be able to. Every day of the program starts with a five minute warm-up walk. Walk with purpose. When you are cued to run -- you are on your way -- with this nine week program.
Schedule your first 5K to complete in. By putting the 5K on the calendar, you will be more committed to finish the program. Work for this goal by running three days every week and eating healthy foods. You will learn that eating fatty foods or a big steak dinner are not the best options prior to running. Your body will direct you to better choices, so you are able to finish your run without running for the nearest port-a-potty. By completing the plan, you will obtain a healthier fitness level, lose weight and gain self-confidence.
Tips & Warnings
- Plan not only the day of the week, but also the time of day you are going to run.
- Keep track of your total running distance.
- Obtain a doctor's permission before beginning the plan, if you have health concerns.