From Couch to 5K: A Beginner’s Guide to Building a Running Habit
Discover essential tips to transition from couch to 5K. From setting goals to tracking progress, start your running journey with this beginner-friendly guide.
Hi All,
One of my goals after the pandemic is to put my mental and physical health as a priority and listen to my body. This entails building out a habit of exercising more regularly instead of falling into the default mode of working non-stop (I'm a workaholic with borderline suspicious ADHD). For this, I chose running as a new project. I played quite a bit of sports growing up from basketball, and squash to field hockey and running, but over the past decade or so, I had put my health on the back burner and prioritized my study and work. From couch to 5km, it's been taking me two years to slowly rebuild my body and be able to run 5km non-stop.
I. Here are some tips on how I went about building a habit of completing a 5k in 30 minutes:
1. Set a specific goal: Define your goal clearly and make it specific. For example, instead of saying “I want to run more,” say “I want to complete a 5k in under 30 minutes.”
2. Start small: Start with small, achievable goals like 5k training that you can accomplish easily. For example, start by running for 10 minutes every day and gradually increase the duration. Also, focus on the distance if you are training for endurance and pace yourself - start slow...like REALLY slow as if you are walking fast until your body registers you mean it and starts to build the 'runners' muscles.
3. Create a routine: Establish a routine that works for you and stick to it. For example, run at the same time every day or on specific days of the week.
4. Track your progress: Keep track of your progress and celebrate your achievements along the way. I use both NikeRun (my professional athlete friend's choice) and Strava. This will help you stay motivated and committed. Use fitness watch like #whoop for body metrics. (Not sponsored-I made the shift from Apple Watch to Whoop last November and it's been a game-changer)
5. Find an accountability partner: Find someone who shares your goal and hold each other accountable. This can be a friend, family member, or even an online community. Nikerun app is also great 👍. Join the running club in your neighborhood or at work.
6. Stay positive: Focus on the positive aspects of your progress and don’t get discouraged by setbacks. Remember that building a new habit takes time and effort.
7. Mix it up: Experts say running 🏃♀️ every day is not good for our body, so it’s important to mix it up with other exercises like yoga, pilates, and muscle training to build out the baseline muscles. Start slow and gradually increase the intensity to avoid injuries on your knees, ankles, and lower back . This will help you stay healthy and prevent injuries that could prevent you from running for weeks or months.
8. Diversify Your Training: Experts advise against running daily to prevent strain on the body. Incorporate other forms of exercise like yoga and Pilates to fortify baseline muscles and prevent injuries. Begin with low-intensity workouts, escalating gradually to safeguard your knees, ankles, and lower back from potential injuries.
***Remember to set a target of 3 times a week for running and mix it up with other exercises to build out your baseline muscles. Good luck!
II. Additional Resources for a Smooth Running Experience
I personally enjoyed Coach Bennet's audio on the NikeRun app. I tracked my progress on the app as well. Strava is another option.
Thomas Watson
For future inspirations...
- Runner's World - Free Marathon Training Plans For All Ability Levels
- Marathon Handbook - Free marathon training plans for every goal
- Nike - Marathon Training Plan
For gravity-defying ultra-endurance training inspirations...
Have you ever heard about UTMB? My mentor completed UTMB this year and that is how I learned about the existence of this crazy race and I coincidentally visited Mont Blanc this summer and came across the event info while visiting Chamonix!
Bonus) Mental tips from the legend! Pain cave - 1 min video
Our mind is so powerful - just changing the story line changes the whole game. - Courtney Dauwalter
Watch the whole podcast here:
