Training with Couch to 5K + three tips for new runners
Last year I decided to challenge myself to do somethingI had never done before. Run a 5K. I know A 5K isn’t very far, but I was out of shape and for sure not a runner. I challenged myself to this because although I knew it was an obtainable goal, it was something that I could not just get up and do. I had to train, practice, and take my time to get there.
Now that I have run the full 3.1 miles of a 5k a few times, I wanted to fill you all in on the process, the app, and how I felt going from nothing to being a runner.
First off, I tried a few apps before I found one that really worked for me. Most people start their running training running intervals, the first apps I tried had me jumping into 2+ minute run intervals right from the start. I was out of shape, remember? This was so not for me.
After doing some research I downloaded the 5K Runner app by Fitness22. Is this the only app that will work? No way. It is just the one that worked for me. I ended up paying around $10 for access to the entire program. Inexpensive price to pay for the tools to turn myself into a runner.
With the app you run three times a week for eight weeks. By the end of the program you should be able to run 35 minutes straight which is a good 5k time. (My time is slower.) In week one you just start out by running for one minute and taking a minute and a half off. Each time the longest run distance got longer I was worried I would not be able to do it, but I did. It was just enough push.
The first few runs I did with my phone in my hand. That quickly got old and I grabbed this running belt which is now a necessity for me. I use the belt to hold my keys, phone, and anything else I might carry.
For shoes I wore the shoes I already had. I did end up going to the Nike Outlet and grabbing a new pair last month, but I have not felt the need to be fitted for running shoes yet. If I ever start having foot-related problems I’ll go to the local running shop and have them help me pick a better shoe.
So, how was it? To be completely honest the process was not fun. I did not like running when I started and I still do not like running. Do I still do it? Yes. Why? Because I love continually showing myself that I can do it. But it was doable. It was never too hard. I am still running and I am running in a “real” 5k later this month. My goal is to continue running for all of 2019 and run a 10k before the end of the year. Will I keep up with the sport after that? I am not sure. We will let time decide.
I do have three tips for those of you considering this program.
- Go slow: I wish someone had told me this before I started. Run slower than you think you even can. This is a mind game and as long as you are running and not walking you’re winning. Worry about going fast later, or never.
- Watch your breath: Remember those deep breaths we took in yoga? Bring them out. Ok, maybe not that deep, but be aware of your breath and take longer rather than shorter breaths. Your lungs will thank me.
- Just do it: Sorry to rip of Nike here, but this is really what it comes down to. Get dress, lace up, and run. Once you are dressed and ready just go and do it. It is easier to go run than complain and stall going.
I hope this helped those of you curious of the program as well as those wondering about my experience.
Have you run a 5k before? Would you do one now?