Couch to 5K (how to succeed - beginners´ running tips)
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- Опубліковано 22 тра 2024
- In this video I share with you 12 vital tips on how to succeed with the couch to 5K programme. As well as a complete explanation of the 9 week programme I also share the essential preparation, motivation and beginners´running tips that will allow you to successfully complete the couch to 5K programme where others often fail.
I start by explaining why running is such a great option if you want to get fit and start taking better care of your health, or if you want to lose a few kilos.
I talk about how the couch to 5K programme is an excellent way to go from being a non-runner to a competent regular exerciser, but warn you that not everyone manages to complete the programme.
However, this video aims to ensure that you DO succeed and avoid the pitfalls that can lead to failure by giving you twelve helpful hints to keep you on track.
So I begin by telling you that I´m sourcing the British National health service version of the programme and that you can download a PDF that I´ve created if you want to print it out, stick it on the fridge and cross off each of the runs as you complete them each week.
I then explain the runs in week one of the programme and offer my first two tips related to consulting your doctor before starting the programme and the need for the correct clothing and footwear.
Next I explain the runs in week two of the programme and give another two tips about the choice of route, (and how a “fitness watch” can be helpful) as well as the benefits of having a training partner.
After this I explain the runs for week three and I share another tip about the importance of sticking to a routine and finding the “right” time for you to do your running.
The runs for week 4 are then explained, before I share more useful tips about goal setting and monitoring your progress throughout the programme.
This concludes part 1 of the video and I tell you that I will finish explaining the programme and sharing the other 6 useful beginners´running tips on how to succeed with the couch to 5K in the second part of the video.
Time stamps
0:00 Introduction
0:51 Why run?
1:22 Couch to 5K programme
1:58 This video (12 tips)
2:17 C25K programme and FREE PDF
2:45 Programme week 1
3:05 Tips 1 and 2 (preparation and equipment)
4:22 Programme week 2
4:40 Tips 3 and 4 (route planning, fitness watches and training partners)
6:18 Programme week 3
6:35 Tip 5 (Running routine)
7:36 Programme week 4
7:58 Safe cool-down
8:19 Tip 6 (define measurable goals)
9:41 Coming up in part 2
British National Health Service couch to 5K programme: www.nhs.uk/live-well/exercise...
Download your FREE Living your best life couch to 5K progress sheet PDF here: drive.google.com/file/d/17Bsm...
Running shoe recommendations.
Link* to ASICS Men's Gel-Excite 8 Running Shoe: amzn.to/32UjGfw
Link* to adidas Galaxy 5, Men's Running Shoe: amzn.to/2R4NWl7
Link* to adidas Galaxy 4, Women's Competition Running Shoes:amzn.to/2Qy64nC
Link * to adidas Women's Runfalcon Road Running Shoe: amzn.to/3eFOsP0
Running clothes recommendations.
Link* to Superora Mens 6pcs Sports Fitness Clothing Set: amzn.to/32PHhyb
Link* to YOUTHUNION Women's 5pcs sports clothing set: amzn.to/3aIahfj
Link* to running clothes page (general): amzn.to/3gPdpKa
Link* to Xiaomi Mi Band 5: amzn.to/3eP4A0H
*(Honesty and transparency alert). Links provided are affiliate links. This means that if you click on this link and buy the product I will receive a small commission from Amazon. Don´t worry though, you pay exactly the same price as you would if you visited Amazon without my recommendation.
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I just started this app… on third day tomorrow. I have been sleeping great and feeling great already
Well done Carolee, I´m so glad you´re feeling the benefits. Keep going, you can do it!!!!
Age 36 sufferred from anxiety and sleeplesness and slight depression.Had minor knock knee not a natural runner upper body heavier thighs comparatively thinner and also asian😁
I had to improve my health and nothing could have been better than running when it comes to exercise. 3 months of casual interval training I could do 5 km in 35 min.approx.
Now when summer comes with little more effort I will reach 30 min. time😊
That´s awesome Alok and very inspiring! Thanks for sharing.
Great video ! I am putting on my running shoes right now !
Go for it!
I started because I wanted to prove to myself that I can do it and also wanna run a marathon
@julia100801 did you run the marathon yet?
@@livingyourbestlife101 I did a 10K race in May which was so much fun, I got my PB for 10K and raised £150 for MIND charity! Still keeping up the running but hoping to do a half marathon in the upcoming months!
Brilliant video.
I’m doing parkrun as start of the weeks runs,makes the other 2 easy lol
I find it works for me
@petebartlett2229 perfect. Glad it´s working for you :)
thanks! I'm on week 4!
Great job Mall_Crawling_X!
Hi there l enjoyed your video and l printed the couch to 5k running plan. thank you.
Glad it was helpful Steven! Good luck with the programme.
@@livingyourbestlife101 Thanks so much, l have started running around 100 m,4 times. like walk run walk run about 2 to 3 time a week at the moment. thanks for your reply. (Steven)
I mean this in the nicest way possible; This video has some serious 2014 vibes with the music, shot composition and the editing style. For someone who's 21, this kind of style is nostalgic and charming to me. It's how I imagine millennials and Gen X folk feel when they watch VHS tapes.
Thanks Tanishq (I think) :) Tell me, what would make my videos more "now"?
😂 so accurate
LOL!!!!!!!!!!!!!!!!!!!!
What’s this to do with couch to 5k
Crawl back into your hole lol
When I was 28-30, I was running 50 miles a week. I am now 51 and diabetic trying to get back in shape!
@jonathanbrown3042 that´s great, keep going and you´ll get there. Just take your time.
Sir good schedule for running competitors.and it's very inspirational. Could you please provide this kind of schedule for racewalkimg competitors. please sir
Thanks for your comment Nalini, sorry for taking so long to reply. I have never done any race walking. What distance are you intending to walk?
I have exercise induced asthma 😢. I'd love do a 5k run , but in my current condition it's justa dream.🙂
Take your time Random Guy and build up very slowly, at your own pace. It doesn´t matter how long it takes as long as you get there. Keep going!!!!
Very informative! I am a 21 year old girl and I have always wanted to run a marathon, so I decided to start c25k and I am currently on week 3! But I have started to get this weird pain in my knees, i don't have anywhere around with grass/dirt where i can run on :( any tips on that would be greatly appreciated!
@haneenrafatqassem2137 I would alwas recommend listening to your body. If you have pain after running maybe run less and speed walk more. Or else try some new trainers. Hope this helps.
About to start my running journey.. I and about 35 kilo over weight. I did serve in the Marines and have ran plenty in my life even though I was never the best at it.. currently I lift 3x a week bench 170kilo squat and deadlift 200 kilo..
Since I will be lifting and running.. can I do each phase twice?
Week 1 x 2
Week 2 x 2
Week 3 x 2 ect.?
Hi Steveo3239. Do you mean to just do two running sessions per week instead of three? Or did you mean you wanted to repeat each week x2? I think you meant you´d like to repeat each week twice, right? That would be fine, if you feel you want to build up slower and take longer to complete the programme. I think that the best thing to do is start the programme as it is, and if the progression from one week to the next feels like too much, then of course, repeat the previous week. Use the programme as a guide only and do what feels right for you. That would be my advice. I hope that helps? Reach out to me again if you need more help. Best regards, Stewart
I want to because I used to be the fastest runner in school and would run everywhere.
Later in life I became homeless and would drink and smoke.
It's been twenty years now that I haven't smoked and failed a few times with starting to run again.
I do do a lot of hiking with a friend.
Thanks for this comment, I´m sure you will make it if you keep trying. You can do it!!!!
Would it be alright if I didn't to the weekly runs 3 times a week but everyday?
Hi Zehra, I would start by having one day of rest between runs, but if you run everyday and have no issues then that would be fine. Listen to your body, it will tell you what it can cope with. I hope that helps?
@@livingyourbestlife101 Thanks a lot, that was indeed helpful
Thank you for this video. Here's my ultimate goal. I'm 54, getting back into running after basically 2 1/2 years off and gaining 20 pounds. I would love to run a 400 at my age in seconds. So, basically, by the time that I think I would be realistically ready, that's a 56 second 400 in 18 months. Or a 57 second 400 in 2 1/2 years if that is more realistic. I totally understand the work involved and 5ks are fun too. If I can get my 5k under 30 minutes and then eventually under 25 minutes, I think one lap of a track in a quick time is doable. I'm not trying to be an Olympian, lol, but this is still something I think I can do.
Hi Michael, thanks for your comments. I´m sure you can do whatever you set your sights on. I think it´s a great challenge that you´ve set yourself. JUst be sure to build up slowly. Best of luck with it and let me know how you get on.
I didn't follow any tips and tried 5ksteps daily,some jogging between ,after four days my knees hurt very badly and it is very hard to walk now. It is been 1 week since I went to a walk.
Sorry to hear that Karumanchi. I would wait until your knees stop hurting then start again following the tips (and try to run on grass which is easier on your joints). I hope that helps.
Check out knees over toes guy.
I am currently walking 6 miles every other day in less than 2 hours. Any advice would be appreciated. THANKS
@jonathanbrown3042 I would try to increase the intensity a little by jogging for as long as you can every 5 minutes or so. Time the jogging intervals and rest intervals and try to increase the jogging time and/or reduce the rest time. And soon you will be able to start with week 1 of the C25K. Then build up at your own pace if the program goes too quickly for you. Hope that helps.
51 year old utter noob here. I like your approach but couldn't watch the video due to the music that made your info completely inaccessible for me :(
@joeschofield5484 sorry about that. I will try to edit the music out to remove the copyright strike.