From Couch to 5K: A Beginner's Guide to Running

The hardest part of any sport or activity isn't the last few metres or the last few minutes, it is actually getting started. Whether it's entering a race, signing up to a club or even reading an article about your new sport, you have to start somewhere. That's the long and the short of it. So by reading this you have already got further than most other people in your position. The next step is sticking to it. In order to start you need one thing, a Goal.

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GOAL SETTING

"I want to get fit" or "I want to tone up" are phrases that are thrown about quite frequently, however these have no exact targets and so have no way of gauging if they have been achieved or not. A better and more feasible goal would be "I want to run a 5km in under 30minutes" or "I want to lose 1 stone."

These are examples of a long term goal. In order to achieve the long term goal you need to set and overcome short term goals. As the saying goes "it is not one giant step, but it is lots of little steps." This not only helps you gauge if your training is working but also keeps you on track and highly motivated - as long as the goals are achievable.

In my view one of the best things to do is to enter a race as it gives you something to work towards. Do it for yourself or do it for a charity, it's not hugely important. What is important is that you have something to work towards and it also adds structure to your training. As for short term goals, these can be done on a weekly basis. Set a target distance or time for your training session or run, and if you beat it then you know you can go a little faster or a little further next time.

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GETTING STARTED

You have a goal, the next thing to do is make sure you are equipped sufficiently. The only essential pieces of kit for a beginner are a decent pair of running shoes and a decent pair of socks. It sounds trivial but get these wrong and you may be forced to stop before you even get going. Injuries such as shin splints, arch pain and knee pain can be caused by wearing the wrong type of shoe whereas blisters can be caused by wearing socks that do not wick moisture away effectively.

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THE PROGRAMME

This is a 9 week program based on 3 sessions per week and finishing with either a 3 mile run, or 5km race (5km = 3.1miles). On weekends feel free to do an additional session, although running is not advised. Cycling, swimming or an aerobic circuit would be of more benefit as they use different muscle groups and take the stress off your legs and feet. The Friday sessions are the hardest though so train smart.

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Week 1 and 2

These initial first couple of weeks get you ready to start your journey. It starts off nice and gentle. Go straight into jogging or start off with a power walk – it is entirely up to you.

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Weeks 3-8.

If you have been power walking it is now time to run/jog. These few weeks are all about progression so each week the runs will get longer but recovery (the walk is the recovery) will stay the same. Every third week you will add a mile so that by the end of the 9th week you will be up to 3 miles, which is roughly 5km. Don't forget to keep warming up before you start and warming down when you finish – just because it isn't written on the programme doesn't mean you can skip it!

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Week 9

All the hard work is paying off – this final week will feel easy and will culminate in that 5km race or simply a 3 mile run. Make sure you eat well and sleep well this week. Have an energy rich meal a couple of nights before you run and have a protein and carbohydrate rich meal afterwards to top your stores up. Good luck!

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.