Run 5K with sofa

 


Taking up running may seem like a scary prospect, especially if you feel out of shape or unfit.
But did you know that to run regularly can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes and stroke, boost your mood and keep your weight under control?
The Couch 5K plan is designed to get you off the couch and gradually working up to running 5K or half an hour, in just nine weeks.
What is Couch to 5K?
'Couch to 5K' NHS Choices is an implementation plan designed to help beginners get running. The execution plan beginners' was developed by a novice runner, Josh Clark, who has decided to write a plan to help his mom fiftysomething get off the couch and start running too. The plan provides three times a week with one day of rest in between, with a different plan for each of the nine weeks. Scroll down to read more and see how the execution plan.How does work Couch 5K?
Probably the biggest challenge a novice runner faces is not knowing how or where to start. Often when trying to get into exercise, you can overdo it, you feel defeated and give up when we are just the beginning. Couch to 5K runs because it starts with a mix of running and walking, gradually building up your fitness and endurance slowly. Week One is to run for a minute at a time, creating realistic expectations and making it accessible to hear the challenge from day one.Couch to 5K for Who?
Couch to 5K is for everyone. If you've never done before or if you want to go back to being more active, Couch to 5K offers an inexpensive and easy way to get fit and healthier. If you have concerns about beginning an exercise regime as Couch to 5K, make an appointment to see your family doctor and discuss with them first.What are the advantages?
The benefits of having running can be infinite. For starters, it's an easy way to improve your physical health. A scheme is to improve cardiovascular function, making your heart and lungs healthier. It can also help you lose weight, especially when combined with a healthy diet.
There are tests that can help increase bone density in some people, that can help protect against osteoporosis.
Perhaps the unexpected side effects are the mental benefits of running. Taking the Couch to 5K challenge can help boost your confidence and self-confidence, as you try to set yourself a goal and achieve a goal. A scheme may also be a great stress reliever and has also been shown to fight depression.What are the Couch to 5K podcast?
NHS Choices has developed its own set of Couch to 5K podcast to help you on your way to reach your running goal. The podcast features a narrator, Laura, who will guide you through the session, explaining when you need to run and when it's time to walk.
The podcast also features music that is designed to motivate you through your workout. The podcasts are designed to bring in three times a week, leaving at least one day of rest between each run. There's a podcast for each week of the plan - if not in weeks 5 and 6, which has three individual podcasts. This is because five six weeks serve as a transition week, which aim to progress you to a mix of running and walking in the running for long blocks of time.How do I start?
STEP 1: Download Couch to 5K podcast from NHS Choices here for free. Instructions will be given to you and, once downloaded and you will be able to listen to on your iPod or even just for your phone if it has MP3 capability.
STEP 2: Think about when you're going to run. The best way to make sure you stay with your plan of execution, is to carefully plan how to adapt Couch to 5K in your day. Intense days of work? Maybe you can set the alarm a little 'first and run first thing in the morning, or even in your lunch break. If you have young children to solve in the morning, perhaps you could plan the race when they are in kindergarten. Or, how about strapping securely in the stroller and take them with you?
STEP 3: Plan where you are going to run. For example, if you already have a subscription to a gym then you could run there. Another good option is to run outdoors. You'll get a breath of fresh air, can take different paths and interesting, and perhaps best of all, it costs nothing. It is advisable to look at a map to plan your first route, so that it is easier to focus on operations. There are a lot of great websites out there to help in this, as realbuzz and MapMyRun.
STEP 4: Think security. If you are going to run outdoors, keep in mind that when wearing the headphones may be less aware of your surroundings. Watch out for other pedestrians, keep your eyes open for cyclists and pay special attention when crossing the road.
STEP 5: What are you going to wear? The most essential piece of kit is a pair of running shoes, available at any good sports shop for no more than 30 pounds. Although this is not essential, will reduce the chance of injury, which can threaten the success of your sofa 5K. See 'Getting Started' advice on what to look for when buying new trainers.