The Couch to 5K is a plan designed to help you run 5 kilometers, or just half an hour in nine weeks.
Some may consider running to be a frightening thing that carries a lot of risk, especially if the person thinks that their appearance is not appropriate. But did you know that running continuously helps to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, strokes, stimulates your mental state and control your weight?
What is Couch to 5K?
A running plan, specifically designed for beginners to encourage them to run. The plan was developed by novice runner Josh Clarke who tried hard to persuade his nearly 50-year-old mother to move out of this couch and run. The plan includes three stages of running throughout the week, including a day of rest and a schedule change every nine weeks.
How does Couch to 5K work?
The biggest challenge faced by novice runner Josh Clarke while developing this app is how or how to use it. Once when you try to start jogging with this app you find that you have over-performed, which makes you feel defeated and surrendered once you start. The combination of running and walking helps you gain fitness and endurance gradually. In the first week, you run for a minute each time, which creates a sense of challenge and makes you feel able to succeed from the first time.
Who does Couch to 5K match?
Whether you are a person who has never been running or want to be more active in this area, Couch to 5K is a perfect choice, an easy, tried and healthy way. If you have some health concerns about starting a system like Couch to 5K, you should make an appointment to consult with your doctor and discuss it first of all.
What are its benefits?
There are a lot of benefits to starting a jogging exercise. Running for beginners is a healthy and proven way to improve physical health. Jogging will constantly help to improve the health of the heart and lungs, and also help to lose weight, especially if applied along with a healthy diet.
Evidence also suggests that running helps to increase bone density in some people, which in turn helps to protect people from bone disease, including osteoporosis.
Running also helps to achieve some psychological benefits. Entering the Couch to 5K Challenge helps boost your self-confidence and self-conviction, as you prove that you can set a goal for yourself and achieve it. Furthermore, running constantly helps relieve stress and relieve depression.
where do I start?
Step 1: Download the free Couch to 5K podcast (available as an app) to your mobile device (and any music player) or your computer. If you download the application to your computer, you will need to copy the podcast onto the MP3 player.
Step 2: Think about how you will run, and the best way to make sure that you are complying with your running plan is to consciously train for the Couch to 5K route during your day. What about vacant workdays? At these times, you should start the alarm a little earlier, run early in the morning or during lunch break. If you have young children to take care of in the morning, you can plan to run during their time in the nursery. But what if you could take them with you in the car?
Step 3: Planning to go for a run, for example, if you have a gym, you can run there, and running outdoors is one of the best options. You can then breathe in some fresh air and run in many exciting ways. This is one of the best options for everyone, as it won’t cost you anything. You should first look at the road map and know the road well so that you can focus on running only, and there are many sites to help you with this.
Step 4: Ensure safety. If you are planning to run outdoors, you may need to wear headphones, which will reduce your attention to those around you.
Step 5: What will you wear? You can wear a set of clothing for running trainees, which is available in any sports shop for around £ 30. While wearing these clothes will not change much, it may reduce the risk of injury
Angela Experience: The C25K program has boosted my confidence!
Angela Sherwin, a mother of one boy from Manchester, says the Couch to 5K program “from the couch to running 5 kilometers” has improved her self-confidence.
“I really hated sports at school and I’m not a sports person at all.”
Angela started the C25K program when she was on maternity leave, running with her son with a belt tied securely to his car.
When I got back to work I took the road between him and the house to do the exercises. Home, which in fact consumes a very similar time to public transport. “