An Upgraded Couch-to-5k Guide
Winter is winding down and temperatures are on the rise (at least in East Tennessee), and that means more time outside and increased motivation to get moving! If you’re one of over 20 million people who decide try out running this year, then look no further than the guide below to get you started.
MONTH #1
Frequency: Jog 1 minute, walk 1 minute for 20 minutes 2-3x per week (instructional video)
Intent: Build running tolerance by strengthening feet, calves, ankles, knees, and hips
Movement Guidelines: If you’re needing further instruction, look no further than coaching legend, Chris Hinshaw. Review his many videos, starting with this one to prepare yourself for each run session.
Nutrition: This month, simply focus on being consistent about getting in those fruits and veggies each day of the week. It’s all about creating an unshakeable habit that can withstand the worst of days, and become enjoyable on your best days.
Recovery: Sleep is your best friend, always - aim for 7-9 hours to improve your mood, stabilize hunger levels, heal muscle tissue and reduce soreness.
MONTH #2
Frequency: Run 2 minutes, walk 1 minute for 30 minutes, 3-4x per week
Intent: Push a little harder while running, and increase movement efficiency
Movement Guidelines: Learning from professionals can be helpful when they provide information and education that is applicable to the average athlete (i.e. mere humans like the rest of us), and one of the best at that is Kristi O’Connell. Check out one of her most helpful videos here to improve your stride.
Nutrition: Build each meal around a protein source! While carbs and fats are necessary for optimal body function and health, protein is the only macronutrient from which the muscles can rebuild and repair. This should be the top priority this month!
Recovery: Begin mobilizing before bed each night to decrease tension and soreness. Download the GoWod app for best results and guidance!
Month #3
Frequency: Begin to run straight through for 20-30 minutes, 3-4 days per week
Intent: Pacing will be a factor, now that we’ve taken away the interval training, so if you find yourself needing to stop after a certain amount of running time, adjust your pace and intent to ensure that you are continuously running at a sustainable pace from minute 1 to 20 (or 30, if you’re ambitious!).
Movement Guidelines: As you begin running more often and for longer periods of time, the form becomes absolutely critical to maintaining your joint health. We cannot emphasize this enough! We highly recommend becoming part of a local run club, such as Fleet Feet. This will ensure that more seasoned runners can get “eyes” on you to assess your overall technique.
Nutrition: This is the month to fully assess your dietary habits! If you consume high amounts of sugar and/or alcohol - you will not progress well or reach your full potential in the gym. Keep your 3 meals each day clean (e.g. minimally-processed whole foods), your snacks infrequent, and your meal times consistent. Do this for a year and you will be absolutely floored at the results.
Recovery: Begin moving on your recovery days, keeping intensity very low, and make it outwardly-focused. Walk with your family after dinner to hear about their day, invite a friend who’s struggling for a weekend hike, go with your spouse for a bike ride or do an activity they enjoy participating in weekly, or offer to meet a family with a special needs child at a park and wheel the child on a paved path to provide a change of scenery and support for the family.
Now you’re committed, you’re inspired to continue training, but you’re still unsure how to balance this newfound activity with your current lifestyle needs.
This is where we come into the picture - if you’re ready to transform your lifestyle to prioritize what really matters, it’s time to hire a coach!