Photo: enggul / Flickr

Depending on your perceived level of fitness – your actual fitness level usually differs – going from the couch to 5k is a very daunting proposition. Not only is the idea of the distance intimidating, the fear of the pain that will no doubt accompany the distance is equally scary. Nevertheless, running 5k is insanely good for your body, and is more attainable than your mind (and body) would have you believe.

Below is how I found out what my personal threshold was, coupled with how experts suggest you go from the couch to 5k successfully.

Step 1: Discover your limitations

Going from the couch to 5k may be a lot simpler than you think it is. The best way to find out if you’re capable of doing it or not is to get up and run, and run, and run some more, only stopping when your legs give in on you, or the running becomes extremely uncomfortable. Use this distance traveled to gauge how long you can actually go for, which will also determine the pace of your running programmeme.

Use your initial distance as a guage

Once you have your threshold figured out, adding a combination of longer distance running, and walking, to your routine helps towards your goal of running 5k. So, my personal threshold fresh from the couch was 3km (because I walk a lot). I then ran 3.25km, before walking for 750m, and then running the final distance. Two days later, it was a 3.5km run, 750m walk, 750m run. Modularly add 250m to your run daily, and alternate a km of walking and a km of running if you’re on the lower end of the fitness scale. In no time you’ll be running 5k.

Some help

Though there is no way of getting around the fact that the running will hurt, what you do need to realise is that there are tools to help you. The shoes you run with play a big part in the comfort – and, therefore, pain – of your run, so the better the shoes, the better your performance. If you don’t mind looking particularly dorky, Vibram Five Finger Shoes let your feet simulate walking barefoot, which is better for posture and long-term performance.

Also, if you run with an iPhone or iPod Touch, you can download a free app called Couch To 5K, as well as join the online community for support. This programmeme is less brutal then the one suggested above, since it gets you ready for running 5k over nine weeks.

Running 5k for the first time is a very rewarding experience and is a fantastic step towards your improved health. Do it. You won’t regret going for it.

Tags: keeping fit, running, walking