Get moving with Couch-to-5K

Want to boost your fitness without diving straight into a marathon? A couch-to-5K programme might be just what you need. Dr Adam Tenforde, medical director of the Spaulding National Running Centre, shares insights on how to get started

CREDIT: This is an edited version of an article that originally appeared on Harvard Health Publishing

Couch-to-5K programmes are designed to help new runners train for a 5-kilometre race (about 3.1 miles). These programmes are free or low-cost and available online, as apps, or even as podcasts. They use timed walking and running intervals that gradually reduce the walking over nine weeks.

Why try it?

According to Dr Tenforde, a couch-to-5K programme allows you to ease into running and enjoy the benefits it brings, such as lower blood pressure, reduced cholesterol, and an improved sense of well-being. Plus, adding short bursts of running or high-intensity interval training (HIIT) can boost mental health, as shown in a study reviewing 58 randomised trials.

Despite its name, a couch-to-5K isn’t only for complete beginners. Dr Tenforde notes these programmes assume you can walk for 30 minutes continuously. If that’s not you, consider starting with a gentler routine. Also, remember that you can walk a 5K. Many races welcome walkers, and participating in a local charity run can enhance community connection and motivation.

Before you begin

Before starting any new exercise programme, especially if you have heart disease or are at risk, get your doctor’s approval. Invest in comfortable walking or running shoes. Proper footwear is crucial to avoid issues like bunions. Although it’s often suggested that people with specific foot types need special shoes, studies show that neutral shoes (for average feet) are effective for most people. When trying on shoes, walk or jog around the store to ensure they fit well.

Slow and steady wins the race

Always start with a warm-up and end with a cool-down—just a few minutes of slow walking or jogging will do. If you’re new to exercise, begin by walking for five to ten minutes a day, three times a week. Regular walkers can add short jogging intervals to their sessions. Gradually increase your time and frequency over four to six weeks.

Once you can walk for 30 minutes daily, track your distance and aim to reach 5 kilometres. Then, if you wish, slowly incorporate more jogging and less walking. Remember, you can always repeat a week if needed. Slow, steady progress helps prevent injuries. Listen to your body and avoid pushing too hard.

Embarking on a couch-to-5K programme can be a fantastic way to boost your fitness and enjoy the many benefits of running. With the right preparation and mindset, you’ll find yourself achieving more than you ever thought possible. So, lace up those trainers and get moving!