14 ms·

Get Running with Couch to 5K

213 points by MonkeyClub 4y ago

k__ 4y ago
I did this last year with an app. In between there was kind of a huge increase in the running part I couldn't manage, and the app was kinda buggy, so I didn't keep at it. But I noticed some endurance improvements in my daily life, so I would recommend.
pryelluw 4y ago
Better link to actual program: https://runningoverload.com/wp-content/uploads/2020/09/Training-plans-C25K.pdf https://runningoverload.com/wp-content/uploads/2020/09/Train...
- forgotusername6 4y ago
  The page has a link to the NHS couch to 5k app which is available for iPhone and Android. I used it and found it really helpful to have even a recorded voice pushing you on during the run. I went from no exercise at all to running 5k every other day.
  - thih9 4y ago
    > The app is currently not available in your country or region. I attempted to download the app from the App Store using the link in the article and I was unsuccessful. Is it available only in the UK?
    - hadrien01 4y ago
      I've downloaded it in France a few months ago.
    - rendall 4y ago
      Same. It looks like it is geo-restricted.
      - sammyteee 4y ago
        Is a small-pain, but you can swap your iCloud/App Store region via the App Store in-app settings (no VPN needed)
        rendall 4y ago
        Thanks sammyteee
  - gnomewrecker 4y ago
    App was too hard, didn’t download. Literally the people this is for are too overweight/overworked/overwhelmed to do enough physical activity to jog a couple of miles. We need all the help we can get!
- bbno4 4y ago
  Disagree. The original link is to the NHS app which contains way more information on what the programme is as well as the training programme.
potatochup 4y ago
Did this during pandemic lockdowns. Still running, did my first half marathon last year.
- ThePadawan 4y ago
  Very much in the same boat here - 60 lbs down, still running. Congrats!
  - metoorunning 4y ago
    Me too! Never ran a day before COVID - picked up during covid - and ran a sub 100 minute half marathon in 2022.
- drbw 4y ago
  Yep, after years of being a couch- and desk-potato, this got me out and running. That, and having a young and energetic dog in the early stages of lock-down! I've managed to stick to 5-10km every other day (though it's a challenge in the winter, admittedly), and did my first half marathon in 2:09 a couple of months ago.
lottin 4y ago
Running is better than sitting on the coach. But strength training is better than running. Why you should not be running, by Mark Rippetoe: https://startingstrength.com/article/why-you-should-not-be-running https://startingstrength.com/article/why-you-should-not-be-r...
- mnky9800n 4y ago
  Best to do both.
  - f311a 4y ago
    Exactly, but it's hard to combine them. Ideally, you want to have at least 3 running and 3 weightlifting sessions per week to keep improving. For an average person, it's too much.
    - iamacyborg 4y ago
      To improve what? Trying to min/max everything in your life isn’t how this stuff works
      - saiya-jin 4y ago
        Obviously all stats :) Jokes aside, running is great, but people with tens of kilos overweight should probably start with something much less destructive to joints than run. You can gain muscles much faster than connective tissues like tendons and ligaments manage to build/strengthen. Ie start with swimming or elliptic trainer
      - mnky9800n 4y ago
        Depends on your goals. My goals is to be active most days doing outdoor activities I like. Running and lifting and mobility exercises make it more comfortable to do the things I like. That being said, I think sometimes people have this idea that maybe if they run enough one day running won't be hard (or whatever physical activity). But actually, it will always be hard. You will always breathe hard. You will always sweat. You will always be out of breath at some point if you push yourself. You will always have some maximum weight you can lift. But that's the point. Doing the hard thing is the point. That's what you have to realize it the fun interesting part. Otherwise exercise always feels like work.
dartharva 4y ago
This app is region-locked, not available in India. Why?
- ThePadawan 4y ago
  The NHS is the National Health Service of the UK. There might be licensing/taxation/legal reasons for the region lock, or maybe no one thought anyone outside the UK would care.
gghhzzgghhzz 4y ago
parkrun is another useful way to get up to running for 30 mins. It's very inclusive of all abilities from walking up to club runners. Plus the weekly routine and encouragement of participating in a unfussy group activity. https://www.parkrun.com/ https://www.parkrun.com/
iamacyborg 4y ago
Garmin also have some great 5k programs if you own one of their devices.
JKCalhoun 4y ago
Tried this some 8 or so years ago and it worked. I ran for a few years after until I started to feel like my knees were not happy — flipped then to barefoot running and that got me another few years before, again, the knees noped out. I walk daily still, so the change of lifestyle — that is, adding time each day for exercise — was the most lasting thing to come of it. I came to enjoy they exercise break from my daily routine. As others will profess, you get distraction-less time with your own thoughts and it feels like some kind of a lubricant for your mind.
FartyMcFarter 4y ago
If I were starting cardio from being a couch potato I would choose walking, cycling or swimming. All of those are easier on the body, especially if you're overweight. If you do decide to run, remember to take it easy in the beginning. It has a high impact on your joints so you need to train them gradually.
- jeltz 4y ago
  Depends on how much couch potato we are talking. I find it very hard to work up an elevated heart rate while swimming since I only know breast stroke and am not that good at it. Increasing your HR with swimming requires good technique which is a large barrier of entry. Even when I was at my least fit I would not have gotten that much from swimming or walking, presumably because I did small walking in my every day life like taking the stairs instead of the elevator. So obviously walking works wonder but only up to a point. I recommend walking and swimming for total couch potatoes but I personally I find them less useful as soon as you get a bit fit (unless you learn good swimming technique). Biking on the other hand makes it easy to pick your desired level of effort while keeping impact on joints relatively low. As a downside, unlike running or walking, it does not do much for your back health. Your spine and back muscles benefit a lot from walking/running. So biking and walking can be a good combination, or biking and running. And 100% agreed that your joints need to be trained gradually, your cardio and muscles improve faster than your joints. And while this is universal it is more important in running than e.g. biking.
endisneigh 4y ago
Is running really better than walking?
- FartyMcFarter 4y ago
  It's more efficient if you're time constrained. However it's probably worse for untrained and overweight people due to higher impact on the joints.
- potatochup 4y ago
  For people that experience the runners high, this probably doesn't happen with walking
- jeltz 4y ago
  For improving cardio? For sure. It is a very time efficient way of increasing your cardio. For improving back health? Not really, studies indicate that walking and running give about the same benefits. Obviously if you are unfit enough you need to walk before you run or you will just have a miserable time.
- igouy 4y ago
  It depends on the individual and their condition and ambitions and circumstances.
SaberTail 4y ago
Starting running has been one of the best things I've done for myself. It's one of the best ways to explore the world, and I've seen so many interesting things while running. I started in my mid-20s with couch-to-5k. I'd never run more than a mile in my life. It took me a couple attempts to get through the program, but now I've been running pretty consistently for years. I've had a streak of running every day for over 18 months. If you're worried about injuring yourself, my best advice would be to take it slow. Your cardiovascular fitness can improve a lot faster than your musculoskeletal system, and this leads to people feeling like they can do more than their bones and tendons can handle. And listen to your body. My worst injuries have been from ignoring a nagging pain and trying to power through it. I would have been better off taking it easy for a month or two, than being stubborn and ending up completely unable to run for months.
- iamacyborg 4y ago
  Yep, good advice re: taking it slow. It’s advisable to do some strength training with any running program to help minimise injuries.
MarcScott 4y ago
I did this about four years ago. I hated it. Even running with my collie or listening to audio books didn't help. It just felt like a miserable chore, every time I put on my running shoes. In the end I just quit. Now I hike every weekend, at least 10 miles, which lets me go out with family and friends. I also do various martial arts with my son, which as a shared activity is so much more enjoyable. The only time I'll run again is if I'm being chased.
- chongli 4y ago
  Did you get all the way through the program? Did you have good quality running shoes? I remember it being miserable at the start, but after I finished the program (and was going beyond 5k up to around 12k) it started feeling amazing. It was really strange. It went from painful to just plain addictive! But then Canadian winters intervened and I got out of the habit and never got back to it again. Since then I’ve had a pretty bad ankle injury (at work, not from working out) and I miss running so much!
  - mr_mitm 4y ago
    Not every sport is for everyone. I feel the same. I even ran some 10Ks, but I hate every second of it. Maybe I'm too heavy or my joints are already screwed up too much, but I much prefer weight lifting and basketball.
    - jeltz 4y ago
      Obviously not everyone like running (I especially get the boredom argument) but I doubt your joints are screwed up if you do weight lifting (stresses the joints quite a bit) and basketball (totally massacres joints). If your joins can survive basketball then your joints should have zero issues with running unless it is something very specific.
      - mr_mitm 4y ago
        Basketball and similar activities probably are what killed my joints. I have MRI pictures of my knees and lower back showing different kinds of damages in each and had sprained ankles several times. These were gradual damages according to my doctor. My hips have felt funny lately, too. These days, I can barely walk for three days after playing basketball or running, but weight lifting still works. Anyway, all I can say is that running always made me feel much worse than the short sprints and jumps in basketball, whatever the precise reason may be.
uptownfunk 4y ago
Make sure to compliment this with some kneesovertoesguy to save your knees!
- oezi 4y ago
  I heard also some horrible things about this. If something is too fashionable and promises easy fixes, one should be vary in general.
  - uptownfunk 4y ago
    His YouTube channel has a lot of helpful free info
bulldog13 4y ago
What do people think about during their runs? Anything over 30 minutes I find very mind numbing and boring.
- ipython 4y ago
  I put on a peloton outdoor workout in my headphones for this reason. Also encourages me to pace myself.
- iamacyborg 4y ago
  Not much more than just running to be honest, I find it to be quite a stimulating activity, even on 90+ minute long runs. Definitely helps to not keep glancing at your watch though.
- sghill 4y ago
  Guided runs in Nike Run Club are great for this. There are several coaches with different styles. My favorite have been the Headspace mindful runs[1]. [1]: https://www.headspace.com/meditation/running-meditation https://www.headspace.com/meditation/running-meditation
- evgen 4y ago
  I started with couch to 5K last January and after making it through the program I decided to stick with a three day cycle of running, rowing, and strength training. An Apple Watch turned out to be a great investment for me. I was able to track my runs and workouts and by downloading a couple of spotify playlists and some podcasts to listen to while running I was able to leave my phone behind when running. Some people can zone out or amuse themselves while running but I tend to need a distraction and so a decent set of wireless headphones and a phone or smartwatch are now as much of a requirement for me as a pair of running shoes.
- hebleb 4y ago
  I stopped wearing headphones while running when the pandemic started. I really don't think about much. It's become sort of meditative for me.
  - 4y ago
dotBen 4y ago
Is there a cycling equivalent Couch to 5k app? Given the impact running has on the joints, it would be great to do a program like this with a bike instead. (Other than Peloton which obviously has a high entry cost and even their app-only experience is pretty expensive for what it is)
- 8ytecoder 4y ago
  Get a bike trainer - wheel-on trainers are cheaper and use Zwift. If you keep with it you can upgrade later to something nicer or ride your bike outside.
  - anotherboffin 4y ago
    Absolutely. Zwift keeps it quite interactive but I’ve heard good things about the Wahoo platform as well. Lots of structured training plans for beginners and more experienced riders alike.
- dspillett 4y ago
  The “impact on the joints” is massively overstated. Run with good gait & such (there are many good instructional videos on this, but some key points are don't over-stride thinking it'll make you go faster, try not to heal strike, don't push too hard or too fast, make sure you get rest between fast or long sessions, and wear decent shoes) and your knees/ankles/other will be just fine. There is as much evidence for running helping the joins in later life (assume you start earlier) as there is for the opposite. This is, of course, unless you have a pre-existing issue. If you have a pre-existing issue running will find it and make it worse, especially as you push out the distance. On distance, according to some studies 5K happens to be a good point for optimising the long term health benefits – after that you see diminishing returns so don't feel pressured to go further unless you find you enjoy it. And if you can, try get out and run in the countryside where it is pretty and you are breathing in less car fumes and similar.
  - MagicMoonlight 4y ago
    If you haven’t run at all your entire life then your joints don’t have the required strength. Obviously that’s not the case for you so you wouldn’t know.
twawaaay 4y ago
Personally, I think aren't many better return on investment activities than spending half an hour every day on a morning jog. You can run more than that but I think half an hour steady state easy run each morning gives you 80% of results. If you love running (I do), knock yourself out. But that half an hour is enough to do wonders to your health over long periods of time with minimum chance for negative consequences. By easy run I mean one when nothing aches and you can converse easily throughout the run. I think a lot of people go hard on it and overdo it and then get injured or stop it for other reasons. It is better to make those runs easy and enjoyable so that you can keep running daily forever. I have also started 4/20 intermittent fasting 3 months ago and keto a month ago and I can tell you, I have never felt better. And this even when I do 10k run in the morning on an empty stomach after 18h of not eating anything.
- dweekly 4y ago
  Run! Even an hour of running over the course of a week has proven benefits to morbidity and mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/ "Running, even 5-10 minutes per day and slow speeds <6 mph, is associated with markedly reduced risks of death from all causes and cardiovascular disease."
  - twawaaay 4y ago
    I think all those studies that say running even 5-10 minutes makes you almost invulnerable from death should be taken with caution. One problem is that people who run regularly are just different from people who do not. People who will run will make a lot of other choices that are also better for their health, for various reasons like being probably more intelligent (to see the reason), having means (to be able to carve time each day to do it consistently) and also have the willpower to stick to something that will only have positive results sometime in the future. Running might be, at least to some extent, a result of people being in better health both mentally and physically and not the cause. Don't get me wrong, I truly believe running is good for you and I see how I get worse when I can't run and then get better when I can. But I red a bunch of those studies and pretty much every one of those studies has some problems, and basically that is because it is neigh impossible to have long term randomised study on real people on a topic like running where it is basically impossible to point finger at people and get them to adhere to your prescribed lifestyle.
danabrams 4y ago
Did this program earlier last year and it had enormous benefits. It’s really easy and you’ll be running decent distances in no time.
thefz 4y ago
Did this to prepare my gf for a noncompetitive run. If ytou stick to the plan it's easy even when starting from zero, and the program brings you to really running a 5K. Highly recommended.
- jeltz 4y ago
  Yeah, I have not used the program myself, I was an idiot when I started running, but I have only heard positive things about it. And the design of it looks pretty clever, it starts out very casually but it still ramps up quickly enough to give a sense of progress.
luxurytent 4y ago
I love running. It's great for my body and mind. Began running two years ago and it's the best decision I ever made. Just wrapped up this year with 1337km total :)
bennyp101 4y ago
There’s a thing called runtogether in the uk, which I’ve been thinking of joining, but I’d have to drive there and back, and last time I tried it I could barely walk!
- aembleton 4y ago
  Have you looked at parkrun? You can run bits of it and walk bits or even walk the whole thing. https://www.parkrun.org.uk/ https://www.parkrun.org.uk/
- iamacyborg 4y ago
  If you’re in the UK athletics clubs are fantastic and well worth joining. Mine has training sessions twice a week with groups at different ability levels and you can join the more competitive track and cross country seasons if you feel up for it. I ran in the National CX relays this year which was loads of fun and meant I got to run alongside olympic calibre athletes.
phas0ruk 4y ago
I find running hurts my knees so I cycle. Similar benefits but I see more nature and protect my joints.
tonetheman 4y ago
[dead]
sobriquet9 4y ago
Having done Couch to 5K, I can say 9 weeks is too short. I understand that a longer, more realistic time frame would mean fewer people will attempt it, but such quick growth makes injuries more likely. Lungs and heart adopt faster than ligaments. I ended up hurting my knee, which set me back by a couple of months.
misterspaceman 4y ago
I have a theory that people who want to get in shape but don't know where to start will gravitate towards running, because it's what we all remember doing in grade school gym class. Running is great, I'm not knocking it at all. But I would also try other activities to see what sticks (hiking, weightlifting, rock climbing, social sports leagues, etc.) There's also lots of free beginner-friendly workouts on YouTube (where you follow-along with an instructor).
- leksak 4y ago
  Running can also be very high impact on joints and if a person hasn't moved around much for quite some time might be asking them to do more than they are ready for.
  - Someone1234 4y ago
    In particular if people aren't at a healthy weight. Being overweight or obese and running can destroy your knees. Doctors will recommend against it. Swimming, Rowing, elliptical, cycling, or StairMaster are safer and offer similar health benefits.
  - tootie 4y ago
    Yeah, I've got flat feet and running has always been torture. Even when I was otherwise very fit and trim.
  - hhjinks 4y ago
    Recently started running again. Hadn't run in in close to a decade, but I got back into it really quickly. However, after only a few weeks of running, I developed symptoms similar to compartment syndrome in my left leg, and now I can't run for more than 30 minutes every other week without getting really sore. I was really getting into it, too.
- sw030695 4y ago
  I think running is attractive because it's one of the most effective sports at burning energy, and it's entry level. Shoes, and some loose clothes. In the past I've lost weight from a bunch of different sports and running worked the best. It's just the most intense pure sport, without mechanical assistance.
nonrandomstring 4y ago
From close experience of watching friends I'd say this is unreasonably effective and well designed fitness programme. I've seen two people who really struggle to exercise massively benefit from c25k. It's all in the psychology and Josh Clark is on to some good ideas wrt motivation. I listened to a bit of the audio, of the "personal trainer Laura" - an excellent voice artist for the role fit (I worked in radio and know what I'm talking about). Plus there's been a few celeb motivators doing the narration including Jo Whiley who is pleasant to listen to and not overly jarring. Personally I'd probably prefer Lee Ermey.
eddsh1994 4y ago
This app got me out of my fitness rut from remote work and I’m now training for a half Ironman. Highly highly recommend it!
TrackerFF 4y ago
I started on this, after not running for at least 3 years, and gaining 50 lbs. I could skip right to week 4 - so your milage may vary. If you want to get in shape, throw in strength training and most importantly, a good diet. But cardio is important. I had high blood pressure, got winded after walking up stairs, etc. more or less fixed that after 3 months with cardio.
1024core 4y ago
What's the alternative for those of us who suffer from Plantar Fasciitis(sp)?
- strstr 4y ago
  Physical therapy?
- iamacyborg 4y ago
  Go see a physio, there’s no reason you should be suffering from that for extended periods of time.
- RavingGoat 4y ago
  Go to a specialty running store and they will help you find the shoes to help with any biomechanical issues you have (flat feet, over pronation)... plantar fasciitis is usually caused by biomechanical issues.
- igouy 4y ago
  Maybe toe and foot exercises? https://www.youtube.com/watch?v=81nchIAtN0I https://www.youtube.com/watch?v=81nchIAtN0I https://www.washingtonpost.com/health/the-strength-mobility-and-health-of-your-feet-is-important-to-your-whole-body/2020/02/14/2873c61c-317d-11ea-9313-6cba89b1b9fb_story.html https://www.washingtonpost.com/health/the-strength-mobility-...
Fargren 4y ago
I have a question that this is probably not the best forum for: I don't run, but know plenty of people who do. Everyone is running what I would call marathon-style, by which I mean their goals are measured in how far they can reliably run/ how fast they can do a relatively long distance, 5K being the lower bound. To me, running shorter distances very fast seems just cooler and more exciting, say 500 meters. 100 meters seems a bit much as it's over very fast. Why isn't this kind of running nearly as popular? And how would one get into that, rather than long distance running?
- sw030695 4y ago
  5km is considered a short distance run. Within a few weeks, it's something that should be achievable in sub-20/25 minutes. In the UK, there's a volunteer led organisation called parkrun which hosts 5km runs/races in over 1000 parks around the country every Saturday. It's quite popular. My local race consistently get 300+ entrants each week. Worth checking out: https://www.parkrun.org.uk/ https://www.parkrun.org.uk/ 5km, 10km, half marathon and marathon are the main running distances. Less than 5km is generally stuff run on athletics tracks, which falls under athletics.
  - gghhzzgghhzz 4y ago
    > Within a few weeks, it's something that should be achievable in sub-20/25 minutes. I wish it was that easy. I trained hard for a year and barely made it under 24. I guess it depends on age and if you are carrying around a bit of extra weight. 5K is a wonderful distance though. You can walk it in an hour, walk / jog it in 40, jog it in 30 .. then a whole world of gradual improvements and mind games open up to get you from there to 20 mins.
  - aembleton 4y ago
    I've been running for years and my parkrun PB is just over 25 minutes, but I am also very overweight. I think, after a few weeks of Couch to 5K, getting anything under 35 minutes would be a big achievement.
- jhellan 4y ago
dmje 4y ago
Been a runner for 30+ years. I love it. I've got 5 bits of advice for anyone starting out. Firstly, just go. As the old trope says, the hardest bit is the distance between couch and front door. Don't even think about it, don't look at the weather, don't worry about that little voice in your head telling you how cold it is. Just get your kit on and go. Once you're outside you're on your way. Secondly - give some focus to foot strike cadence: you'll see lots of "serious" runners talking about how 180 SPM (steps per minute) is the optimum, and it is - but even if you're just starting out, push your cadence up so it's above something that feels natural. Take smaller steps, take more of them. As I read somewhere: "make it feel like you're mincing along". Up hills, make the steps even smaller. Get a Garmin or similar - all good watches will give you a cadence display - if you can't, then just listen to a song before you go at a known BPM and keep it in your head as you run. Your running will feel easier, you'll be less likely to pull muscles, and you'll ultimately become a better and stronger runner because of it. Thirdly - have a rhythm to your breathing too. There's lots written about this - my personal favourite is to breathe in for 2 steps, then breathe out for 3. When there's a hill, change this as needed, possibly 1 breath per step or even more if it's a steep one :-) Fourth - stretching and warming up/down. You'll get a massive amount of conflicting advice on this. Some swear by a pre-run stretch, some post-run. Some don't stretch at all. Just listen to your body - this is good advice all round for running - so if you find that it suits you to start slow with no stretching / warm-up and to build your speed up, do that. If you're someone who finds this ends up with hurting / pulled muscles, try a mini warm-up first. Just listen to yourself, and not to anyone else. Finally - as you get older (I'm 50), focus a bit more on strength and endurance rather than speed. Because I'm aerobically fit I could do a 7:30 minute mile if I pushed it, but I'd be full of muscle pain regret the next day. Just because I'm fit enough doesn't mean I should do it - instead I find it better to go a bit further, and force myself to keep the pace down a bit. Really it's the same advice as #4 - but it takes a bit of self control and learning to know what "too fast" is in any particular context. Good luck out there :-)
- cuanim 4y ago
  Hey, is it bad to breathe through your mouth while running/jogging? I had a badminton coach who advised us not to do it unless it was unavoidable. But I really struggled with it so was wondering if breathing through nose was fundamentally better for whatever reason.
fb03 4y ago
Can you run having GERD? I have a hiatal hernia and it sucks.
observer987 4y ago
I woke up one day just after turning 40 and shortly after separating from my wife feeling quite miserable. I had wallowed in the depths of depression and indulged in self medicating with lots of alcohol. The alcohol consumption led to hangovers, not only of the transient headache variety, but also of the “I can’t fit in my pants” variety. Anyway, I woke up, went to the mirror, looked at myself ans decided that wasn’t the way I wanted to continue on. So, I decided to start a couch to 5K… It really sucked the first couple of times I went out to run, but I was determined to continue. Each week I got a bit better, and each week I lost a bit of weight. I also noticed that my mood was dramatically better after a run. Finally, it was time for my 5K - and it didn’t suck! I actually did a decent job for my age group. Fast forward a few years where I have continued down this path of doing 5k, 10k, 1/2 marathons and I find myself down 11 kilos in weight and up 60 kilos in a new partner - in part due to being in a better state of mind due to regular exercise.
rahilb 4y ago
I did this 2 years ago, it probably changed my life. I still don’t consider myself a runner but can now run a 5k in about 30 minutes on any given day. If you’re considering it go for it!
ChildOfChaos 4y ago
I am approaching 40 this year and i'm interested in this, i've been looking at treadmills to get started as it seems it might make it easier for me to get into the running habit, but I haven't found one yet at a decent price that is also ultra compact/folds away, space is an issue for me.
- aembleton 4y ago
  Go outside and try running from one lamppost to the next, then walk. That's a good start, then you can build up to running past several lampposts in one go. Then keep going for five minutes. You don't need a treadmill!
simonbarker87 4y ago
I've just spent the last 24 hours in a hospital due to a family emergency. Seeing the other people in the hospital has really hammered home the old saying: If you don't make time for you health now then you will be forced to make time for your illness later. While many people find themselves in hospital through no fault of their own, it is clear from what I can hear and see that many other people could have avoided being there by taking some time each day to be active and eat/drink a bit less throughout their life. It doesn't need to be running but it does need to be a concerted effort that gets your heart rate up and creates a little discomfort in the body (not pain, just work). And no "running round after the kids" each day, doesn't count.
throwaway98797 4y ago
i love running, or i should say i used to now after about a mile my feet go numb and i stop if anyone can recommend books on how to fix it that would be great. i’ve had doctors universally tell me not to run because of my herniated disk but i had doctors be wrong in the past. hoping this is the case again. best prospects so far have been running barefoot but struggle to do that too.
- ibawt 4y ago
  Your shoelaces are too tight. Your feet will swell.
agrippanux 4y ago
My advice is get a semi-active dog. My dog wakes me up at 6am to go out potty. I get up, run him a 5k, and it takes about 30 minutes total. A walk would be 20 minutes so it’s not that much longer. Being semi-active means my dog will conk out after his run and be well regulated the whole day. If he doesn’t get his run, he will become mischievous in order to entertain himself. The morning run solves for several needs - including my health - and not doing the run has a built in consequence of dealing with a bored and mischievous dog for the day.
meitham 4y ago
I'm 42 and though always been into weight lifting, never ran for more than 30 seconds (usually to catch a train). I started on Couch to 5K on August last year, when I realised I was the one member in my team that didn't sign up for a 5K charity run in September! Running for a whole minute on the first week was extremely challenging and physically painful in the heart. I genuinely worried thinking I was going to have a heart stroke. The second week was even harder, as I realised my first week run wasn't truth whole minute as my podcast app was set to listen to 1.3x speed, so I ran less! Anyway, in 7 weeks I was able to do eight whole minutes and I could push myself to do more. I managed to finish the 5K charity run in 38 minutes, but due to covid wasn't able to run since. I highly recommend this podcast and once the weather gets better I will be resuming these jogs!
- aembleton 4y ago
  > I managed to finish the 5K charity run in 38 minutes Congratulations! That's a really impressive achievement. If you've got a parkrun near you, it's worth going along. I just find it helps to have a regular Saturday morning run for when I start losing motivation. https://www.parkrun.org.uk/ https://www.parkrun.org.uk/
  - meitham 4y ago
    Thank you very much, and thanks for the link, yes indeed it shows Nonsuch as the nearest park so I will be gearing to join that soon.
- poszlem 4y ago
  Obviously if you have already checked that please disregard my comment, but running SHOULT NOT be "painful in the heart", as that is a symptom of your heart not getting enough oxygen (also called Angina). Please see a doctor before resuming your exercise (especially if you've got COVID in the meantime). It might be nothing, but it might save your life.
  - meitham 4y ago
    Thank you, indeed this was Angina, but I have kind of brushed it off and carried on running and it seems to have fixed itself, where the symptoms disappeared. I have few fellow runners who said they all had it, and it usually disappears after crossing a certain theshould in distance. Though you're right, when I read about it online all the warnings tell me not to ignore it.
rendall 4y ago
That podcast could stand to have an RSS feed.
- aembleton 4y ago
  https://feeds.feedburner.com/nhscouchto5k https://feeds.feedburner.com/nhscouchto5k
  - rendall 4y ago
    Awesome! Thank you.
jlkuester7 4y ago
Came here hoping for a guide to scaling CouchDB. Was dissapointed....
SergeAx 4y ago
I actually took that program and was running 5k. Once I even got to 10k relatively easy. But I never get the kicks from running except those numbers achieved. The only pleasure from running for me is when I stop running and go to shower to wash all the sweat. But I can go to shower without running and that would be same pleasure without prior suffering. How do you motivate yourself to run?
- igouy 4y ago
  — Try doing a race: See how you do and see how you feel about trying to-do a specific time. Figure out what kind-of training you need to-do that specific time in some future race, and work towards that. — Try doing different kinds of running: This video gives a quick 4x4 minute interval training summary https://vimeo.com/75764170 https://vimeo.com/75764170 https://www.ntnu.edu/cerg/advice https://www.ntnu.edu/cerg/advice — Try running with other people.
debug-desperado 4y ago
One of my biggest regrets in life is not discovering how pleasant running can be until I was almost thirty. The first couple of months sucked as I was training my cardiovascular system for pretty much the first time ever. Eventually I got to the point I looked forward to twice weekly 5Ks. The payoff has been totally worth it. Nowadays every yearly physical the doctor tells me "you're healthy as a horse." Contrast that with my physical a year earlier that suggested I was tipping into prediabetic territory. Did plenty of strength training throughout my twenties and some vigorous high school sports, but embarrassingly had not run a mile since elementary school PE class. My advice to younger folks: don't skip cardio. Heavy lifting alone won't really get you where you want to be unless you do 5+ days a week and are otherwise active. Get rid of the bro split and commit to at least 2 days of cardio each week instead.

213 points by MonkeyClub 4y ago

k__ 4y ago

I did this last year with an app. In between there was kind of a huge increase in the running part I couldn't manage, and the app was kinda buggy, so I didn't keep at it. But I noticed some endurance improvements in my daily life, so I would recommend.

pryelluw 4y ago

Better link to actual program: https://runningoverload.com/wp-content/uploads/2020/09/Training-plans-C25K.pdf https://runningoverload.com/wp-content/uploads/2020/09/Train...

forgotusername6 4y ago
The page has a link to the NHS couch to 5k app which is available for iPhone and Android. I used it and found it really helpful to have even a recorded voice pushing you on during the run. I went from no exercise at all to running 5k every other day.
- thih9 4y ago
  > The app is currently not available in your country or region. I attempted to download the app from the App Store using the link in the article and I was unsuccessful. Is it available only in the UK?
  - hadrien01 4y ago
    I've downloaded it in France a few months ago.
  - rendall 4y ago
    Same. It looks like it is geo-restricted.
    - sammyteee 4y ago
      Is a small-pain, but you can swap your iCloud/App Store region via the App Store in-app settings (no VPN needed)
      - rendall 4y ago
        Thanks sammyteee
- gnomewrecker 4y ago
  App was too hard, didn’t download. Literally the people this is for are too overweight/overworked/overwhelmed to do enough physical activity to jog a couple of miles. We need all the help we can get!
bbno4 4y ago
Disagree. The original link is to the NHS app which contains way more information on what the programme is as well as the training programme.

potatochup 4y ago

Did this during pandemic lockdowns. Still running, did my first half marathon last year.

ThePadawan 4y ago
Very much in the same boat here - 60 lbs down, still running. Congrats!
- metoorunning 4y ago
  Me too! Never ran a day before COVID - picked up during covid - and ran a sub 100 minute half marathon in 2022.
drbw 4y ago
Yep, after years of being a couch- and desk-potato, this got me out and running. That, and having a young and energetic dog in the early stages of lock-down! I've managed to stick to 5-10km every other day (though it's a challenge in the winter, admittedly), and did my first half marathon in 2:09 a couple of months ago.

lottin 4y ago

Running is better than sitting on the coach. But strength training is better than running. Why you should not be running, by Mark Rippetoe: https://startingstrength.com/article/why-you-should-not-be-running https://startingstrength.com/article/why-you-should-not-be-r...

mnky9800n 4y ago
Best to do both.
- f311a 4y ago
  Exactly, but it's hard to combine them. Ideally, you want to have at least 3 running and 3 weightlifting sessions per week to keep improving. For an average person, it's too much.
  - iamacyborg 4y ago
    To improve what? Trying to min/max everything in your life isn’t how this stuff works
    - saiya-jin 4y ago
      Obviously all stats :) Jokes aside, running is great, but people with tens of kilos overweight should probably start with something much less destructive to joints than run. You can gain muscles much faster than connective tissues like tendons and ligaments manage to build/strengthen. Ie start with swimming or elliptic trainer
    - mnky9800n 4y ago
      Depends on your goals. My goals is to be active most days doing outdoor activities I like. Running and lifting and mobility exercises make it more comfortable to do the things I like. That being said, I think sometimes people have this idea that maybe if they run enough one day running won't be hard (or whatever physical activity). But actually, it will always be hard. You will always breathe hard. You will always sweat. You will always be out of breath at some point if you push yourself. You will always have some maximum weight you can lift. But that's the point. Doing the hard thing is the point. That's what you have to realize it the fun interesting part. Otherwise exercise always feels like work.

dartharva 4y ago

This app is region-locked, not available in India. Why?

ThePadawan 4y ago
The NHS is the National Health Service of the UK. There might be licensing/taxation/legal reasons for the region lock, or maybe no one thought anyone outside the UK would care.

gghhzzgghhzz 4y ago

parkrun is another useful way to get up to running for 30 mins. It's very inclusive of all abilities from walking up to club runners. Plus the weekly routine and encouragement of participating in a unfussy group activity. https://www.parkrun.com/ https://www.parkrun.com/

iamacyborg 4y ago

Garmin also have some great 5k programs if you own one of their devices.

JKCalhoun 4y ago

Tried this some 8 or so years ago and it worked. I ran for a few years after until I started to feel like my knees were not happy — flipped then to barefoot running and that got me another few years before, again, the knees noped out. I walk daily still, so the change of lifestyle — that is, adding time each day for exercise — was the most lasting thing to come of it. I came to enjoy they exercise break from my daily routine. As others will profess, you get distraction-less time with your own thoughts and it feels like some kind of a lubricant for your mind.

FartyMcFarter 4y ago

If I were starting cardio from being a couch potato I would choose walking, cycling or swimming. All of those are easier on the body, especially if you're overweight. If you do decide to run, remember to take it easy in the beginning. It has a high impact on your joints so you need to train them gradually.

jeltz 4y ago
Depends on how much couch potato we are talking. I find it very hard to work up an elevated heart rate while swimming since I only know breast stroke and am not that good at it. Increasing your HR with swimming requires good technique which is a large barrier of entry. Even when I was at my least fit I would not have gotten that much from swimming or walking, presumably because I did small walking in my every day life like taking the stairs instead of the elevator. So obviously walking works wonder but only up to a point. I recommend walking and swimming for total couch potatoes but I personally I find them less useful as soon as you get a bit fit (unless you learn good swimming technique). Biking on the other hand makes it easy to pick your desired level of effort while keeping impact on joints relatively low. As a downside, unlike running or walking, it does not do much for your back health. Your spine and back muscles benefit a lot from walking/running. So biking and walking can be a good combination, or biking and running. And 100% agreed that your joints need to be trained gradually, your cardio and muscles improve faster than your joints. And while this is universal it is more important in running than e.g. biking.

endisneigh 4y ago

Is running really better than walking?

FartyMcFarter 4y ago
It's more efficient if you're time constrained. However it's probably worse for untrained and overweight people due to higher impact on the joints.
potatochup 4y ago
For people that experience the runners high, this probably doesn't happen with walking
jeltz 4y ago
For improving cardio? For sure. It is a very time efficient way of increasing your cardio. For improving back health? Not really, studies indicate that walking and running give about the same benefits. Obviously if you are unfit enough you need to walk before you run or you will just have a miserable time.
igouy 4y ago
It depends on the individual and their condition and ambitions and circumstances.

SaberTail 4y ago

Starting running has been one of the best things I've done for myself. It's one of the best ways to explore the world, and I've seen so many interesting things while running. I started in my mid-20s with couch-to-5k. I'd never run more than a mile in my life. It took me a couple attempts to get through the program, but now I've been running pretty consistently for years. I've had a streak of running every day for over 18 months. If you're worried about injuring yourself, my best advice would be to take it slow. Your cardiovascular fitness can improve a lot faster than your musculoskeletal system, and this leads to people feeling like they can do more than their bones and tendons can handle. And listen to your body. My worst injuries have been from ignoring a nagging pain and trying to power through it. I would have been better off taking it easy for a month or two, than being stubborn and ending up completely unable to run for months.

iamacyborg 4y ago
Yep, good advice re: taking it slow. It’s advisable to do some strength training with any running program to help minimise injuries.

MarcScott 4y ago

I did this about four years ago. I hated it. Even running with my collie or listening to audio books didn't help. It just felt like a miserable chore, every time I put on my running shoes. In the end I just quit. Now I hike every weekend, at least 10 miles, which lets me go out with family and friends. I also do various martial arts with my son, which as a shared activity is so much more enjoyable. The only time I'll run again is if I'm being chased.

chongli 4y ago
Did you get all the way through the program? Did you have good quality running shoes? I remember it being miserable at the start, but after I finished the program (and was going beyond 5k up to around 12k) it started feeling amazing. It was really strange. It went from painful to just plain addictive! But then Canadian winters intervened and I got out of the habit and never got back to it again. Since then I’ve had a pretty bad ankle injury (at work, not from working out) and I miss running so much!
- mr_mitm 4y ago
  Not every sport is for everyone. I feel the same. I even ran some 10Ks, but I hate every second of it. Maybe I'm too heavy or my joints are already screwed up too much, but I much prefer weight lifting and basketball.
  - jeltz 4y ago
    Obviously not everyone like running (I especially get the boredom argument) but I doubt your joints are screwed up if you do weight lifting (stresses the joints quite a bit) and basketball (totally massacres joints). If your joins can survive basketball then your joints should have zero issues with running unless it is something very specific.
    - mr_mitm 4y ago
      Basketball and similar activities probably are what killed my joints. I have MRI pictures of my knees and lower back showing different kinds of damages in each and had sprained ankles several times. These were gradual damages according to my doctor. My hips have felt funny lately, too. These days, I can barely walk for three days after playing basketball or running, but weight lifting still works. Anyway, all I can say is that running always made me feel much worse than the short sprints and jumps in basketball, whatever the precise reason may be.

uptownfunk 4y ago

Make sure to compliment this with some kneesovertoesguy to save your knees!

oezi 4y ago
I heard also some horrible things about this. If something is too fashionable and promises easy fixes, one should be vary in general.
- uptownfunk 4y ago
  His YouTube channel has a lot of helpful free info

bulldog13 4y ago

What do people think about during their runs? Anything over 30 minutes I find very mind numbing and boring.

ipython 4y ago
I put on a peloton outdoor workout in my headphones for this reason. Also encourages me to pace myself.
iamacyborg 4y ago
Not much more than just running to be honest, I find it to be quite a stimulating activity, even on 90+ minute long runs. Definitely helps to not keep glancing at your watch though.
sghill 4y ago
Guided runs in Nike Run Club are great for this. There are several coaches with different styles. My favorite have been the Headspace mindful runs[1]. [1]: https://www.headspace.com/meditation/running-meditation https://www.headspace.com/meditation/running-meditation
evgen 4y ago
I started with couch to 5K last January and after making it through the program I decided to stick with a three day cycle of running, rowing, and strength training. An Apple Watch turned out to be a great investment for me. I was able to track my runs and workouts and by downloading a couple of spotify playlists and some podcasts to listen to while running I was able to leave my phone behind when running. Some people can zone out or amuse themselves while running but I tend to need a distraction and so a decent set of wireless headphones and a phone or smartwatch are now as much of a requirement for me as a pair of running shoes.
hebleb 4y ago
I stopped wearing headphones while running when the pandemic started. I really don't think about much. It's become sort of meditative for me.
- 4y ago

dotBen 4y ago

Is there a cycling equivalent Couch to 5k app? Given the impact running has on the joints, it would be great to do a program like this with a bike instead. (Other than Peloton which obviously has a high entry cost and even their app-only experience is pretty expensive for what it is)

8ytecoder 4y ago
Get a bike trainer - wheel-on trainers are cheaper and use Zwift. If you keep with it you can upgrade later to something nicer or ride your bike outside.
- anotherboffin 4y ago
  Absolutely. Zwift keeps it quite interactive but I’ve heard good things about the Wahoo platform as well. Lots of structured training plans for beginners and more experienced riders alike.
dspillett 4y ago
The “impact on the joints” is massively overstated. Run with good gait & such (there are many good instructional videos on this, but some key points are don't over-stride thinking it'll make you go faster, try not to heal strike, don't push too hard or too fast, make sure you get rest between fast or long sessions, and wear decent shoes) and your knees/ankles/other will be just fine. There is as much evidence for running helping the joins in later life (assume you start earlier) as there is for the opposite. This is, of course, unless you have a pre-existing issue. If you have a pre-existing issue running will find it and make it worse, especially as you push out the distance. On distance, according to some studies 5K happens to be a good point for optimising the long term health benefits – after that you see diminishing returns so don't feel pressured to go further unless you find you enjoy it. And if you can, try get out and run in the countryside where it is pretty and you are breathing in less car fumes and similar.
- MagicMoonlight 4y ago
  If you haven’t run at all your entire life then your joints don’t have the required strength. Obviously that’s not the case for you so you wouldn’t know.

twawaaay 4y ago

Personally, I think aren't many better return on investment activities than spending half an hour every day on a morning jog. You can run more than that but I think half an hour steady state easy run each morning gives you 80% of results. If you love running (I do), knock yourself out. But that half an hour is enough to do wonders to your health over long periods of time with minimum chance for negative consequences. By easy run I mean one when nothing aches and you can converse easily throughout the run. I think a lot of people go hard on it and overdo it and then get injured or stop it for other reasons. It is better to make those runs easy and enjoyable so that you can keep running daily forever. I have also started 4/20 intermittent fasting 3 months ago and keto a month ago and I can tell you, I have never felt better. And this even when I do 10k run in the morning on an empty stomach after 18h of not eating anything.

dweekly 4y ago
Run! Even an hour of running over the course of a week has proven benefits to morbidity and mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/ "Running, even 5-10 minutes per day and slow speeds <6 mph, is associated with markedly reduced risks of death from all causes and cardiovascular disease."
- twawaaay 4y ago
  I think all those studies that say running even 5-10 minutes makes you almost invulnerable from death should be taken with caution. One problem is that people who run regularly are just different from people who do not. People who will run will make a lot of other choices that are also better for their health, for various reasons like being probably more intelligent (to see the reason), having means (to be able to carve time each day to do it consistently) and also have the willpower to stick to something that will only have positive results sometime in the future. Running might be, at least to some extent, a result of people being in better health both mentally and physically and not the cause. Don't get me wrong, I truly believe running is good for you and I see how I get worse when I can't run and then get better when I can. But I red a bunch of those studies and pretty much every one of those studies has some problems, and basically that is because it is neigh impossible to have long term randomised study on real people on a topic like running where it is basically impossible to point finger at people and get them to adhere to your prescribed lifestyle.

danabrams 4y ago

Did this program earlier last year and it had enormous benefits. It’s really easy and you’ll be running decent distances in no time.

thefz 4y ago

Did this to prepare my gf for a noncompetitive run. If ytou stick to the plan it's easy even when starting from zero, and the program brings you to really running a 5K. Highly recommended.

jeltz 4y ago
Yeah, I have not used the program myself, I was an idiot when I started running, but I have only heard positive things about it. And the design of it looks pretty clever, it starts out very casually but it still ramps up quickly enough to give a sense of progress.

luxurytent 4y ago

I love running. It's great for my body and mind. Began running two years ago and it's the best decision I ever made. Just wrapped up this year with 1337km total :)

bennyp101 4y ago

There’s a thing called runtogether in the uk, which I’ve been thinking of joining, but I’d have to drive there and back, and last time I tried it I could barely walk!

aembleton 4y ago
Have you looked at parkrun? You can run bits of it and walk bits or even walk the whole thing. https://www.parkrun.org.uk/ https://www.parkrun.org.uk/
iamacyborg 4y ago
If you’re in the UK athletics clubs are fantastic and well worth joining. Mine has training sessions twice a week with groups at different ability levels and you can join the more competitive track and cross country seasons if you feel up for it. I ran in the National CX relays this year which was loads of fun and meant I got to run alongside olympic calibre athletes.

phas0ruk 4y ago

I find running hurts my knees so I cycle. Similar benefits but I see more nature and protect my joints.

tonetheman 4y ago

[dead]

sobriquet9 4y ago

Having done Couch to 5K, I can say 9 weeks is too short. I understand that a longer, more realistic time frame would mean fewer people will attempt it, but such quick growth makes injuries more likely. Lungs and heart adopt faster than ligaments. I ended up hurting my knee, which set me back by a couple of months.

misterspaceman 4y ago

I have a theory that people who want to get in shape but don't know where to start will gravitate towards running, because it's what we all remember doing in grade school gym class. Running is great, I'm not knocking it at all. But I would also try other activities to see what sticks (hiking, weightlifting, rock climbing, social sports leagues, etc.) There's also lots of free beginner-friendly workouts on YouTube (where you follow-along with an instructor).

leksak 4y ago
Running can also be very high impact on joints and if a person hasn't moved around much for quite some time might be asking them to do more than they are ready for.
- Someone1234 4y ago
  In particular if people aren't at a healthy weight. Being overweight or obese and running can destroy your knees. Doctors will recommend against it. Swimming, Rowing, elliptical, cycling, or StairMaster are safer and offer similar health benefits.
- tootie 4y ago
  Yeah, I've got flat feet and running has always been torture. Even when I was otherwise very fit and trim.
- hhjinks 4y ago
  Recently started running again. Hadn't run in in close to a decade, but I got back into it really quickly. However, after only a few weeks of running, I developed symptoms similar to compartment syndrome in my left leg, and now I can't run for more than 30 minutes every other week without getting really sore. I was really getting into it, too.
sw030695 4y ago
I think running is attractive because it's one of the most effective sports at burning energy, and it's entry level. Shoes, and some loose clothes. In the past I've lost weight from a bunch of different sports and running worked the best. It's just the most intense pure sport, without mechanical assistance.

nonrandomstring 4y ago

From close experience of watching friends I'd say this is unreasonably effective and well designed fitness programme. I've seen two people who really struggle to exercise massively benefit from c25k. It's all in the psychology and Josh Clark is on to some good ideas wrt motivation. I listened to a bit of the audio, of the "personal trainer Laura" - an excellent voice artist for the role fit (I worked in radio and know what I'm talking about). Plus there's been a few celeb motivators doing the narration including Jo Whiley who is pleasant to listen to and not overly jarring. Personally I'd probably prefer Lee Ermey.

eddsh1994 4y ago

This app got me out of my fitness rut from remote work and I’m now training for a half Ironman. Highly highly recommend it!

TrackerFF 4y ago

I started on this, after not running for at least 3 years, and gaining 50 lbs. I could skip right to week 4 - so your milage may vary. If you want to get in shape, throw in strength training and most importantly, a good diet. But cardio is important. I had high blood pressure, got winded after walking up stairs, etc. more or less fixed that after 3 months with cardio.

1024core 4y ago

What's the alternative for those of us who suffer from Plantar Fasciitis(sp)?

strstr 4y ago
Physical therapy?
iamacyborg 4y ago
Go see a physio, there’s no reason you should be suffering from that for extended periods of time.
RavingGoat 4y ago
Go to a specialty running store and they will help you find the shoes to help with any biomechanical issues you have (flat feet, over pronation)... plantar fasciitis is usually caused by biomechanical issues.
igouy 4y ago
Maybe toe and foot exercises? https://www.youtube.com/watch?v=81nchIAtN0I https://www.youtube.com/watch?v=81nchIAtN0I https://www.washingtonpost.com/health/the-strength-mobility-and-health-of-your-feet-is-important-to-your-whole-body/2020/02/14/2873c61c-317d-11ea-9313-6cba89b1b9fb_story.html https://www.washingtonpost.com/health/the-strength-mobility-...

Fargren 4y ago

I have a question that this is probably not the best forum for: I don't run, but know plenty of people who do. Everyone is running what I would call marathon-style, by which I mean their goals are measured in how far they can reliably run/ how fast they can do a relatively long distance, 5K being the lower bound. To me, running shorter distances very fast seems just cooler and more exciting, say 500 meters. 100 meters seems a bit much as it's over very fast. Why isn't this kind of running nearly as popular? And how would one get into that, rather than long distance running?

sw030695 4y ago
5km is considered a short distance run. Within a few weeks, it's something that should be achievable in sub-20/25 minutes. In the UK, there's a volunteer led organisation called parkrun which hosts 5km runs/races in over 1000 parks around the country every Saturday. It's quite popular. My local race consistently get 300+ entrants each week. Worth checking out: https://www.parkrun.org.uk/ https://www.parkrun.org.uk/ 5km, 10km, half marathon and marathon are the main running distances. Less than 5km is generally stuff run on athletics tracks, which falls under athletics.
- gghhzzgghhzz 4y ago
  > Within a few weeks, it's something that should be achievable in sub-20/25 minutes. I wish it was that easy. I trained hard for a year and barely made it under 24. I guess it depends on age and if you are carrying around a bit of extra weight. 5K is a wonderful distance though. You can walk it in an hour, walk / jog it in 40, jog it in 30 .. then a whole world of gradual improvements and mind games open up to get you from there to 20 mins.
- aembleton 4y ago
  I've been running for years and my parkrun PB is just over 25 minutes, but I am also very overweight. I think, after a few weeks of Couch to 5K, getting anything under 35 minutes would be a big achievement.
jhellan 4y ago

dmje 4y ago

Been a runner for 30+ years. I love it. I've got 5 bits of advice for anyone starting out. Firstly, just go. As the old trope says, the hardest bit is the distance between couch and front door. Don't even think about it, don't look at the weather, don't worry about that little voice in your head telling you how cold it is. Just get your kit on and go. Once you're outside you're on your way. Secondly - give some focus to foot strike cadence: you'll see lots of "serious" runners talking about how 180 SPM (steps per minute) is the optimum, and it is - but even if you're just starting out, push your cadence up so it's above something that feels natural. Take smaller steps, take more of them. As I read somewhere: "make it feel like you're mincing along". Up hills, make the steps even smaller. Get a Garmin or similar - all good watches will give you a cadence display - if you can't, then just listen to a song before you go at a known BPM and keep it in your head as you run. Your running will feel easier, you'll be less likely to pull muscles, and you'll ultimately become a better and stronger runner because of it. Thirdly - have a rhythm to your breathing too. There's lots written about this - my personal favourite is to breathe in for 2 steps, then breathe out for 3. When there's a hill, change this as needed, possibly 1 breath per step or even more if it's a steep one :-) Fourth - stretching and warming up/down. You'll get a massive amount of conflicting advice on this. Some swear by a pre-run stretch, some post-run. Some don't stretch at all. Just listen to your body - this is good advice all round for running - so if you find that it suits you to start slow with no stretching / warm-up and to build your speed up, do that. If you're someone who finds this ends up with hurting / pulled muscles, try a mini warm-up first. Just listen to yourself, and not to anyone else. Finally - as you get older (I'm 50), focus a bit more on strength and endurance rather than speed. Because I'm aerobically fit I could do a 7:30 minute mile if I pushed it, but I'd be full of muscle pain regret the next day. Just because I'm fit enough doesn't mean I should do it - instead I find it better to go a bit further, and force myself to keep the pace down a bit. Really it's the same advice as #4 - but it takes a bit of self control and learning to know what "too fast" is in any particular context. Good luck out there :-)

cuanim 4y ago
Hey, is it bad to breathe through your mouth while running/jogging? I had a badminton coach who advised us not to do it unless it was unavoidable. But I really struggled with it so was wondering if breathing through nose was fundamentally better for whatever reason.

fb03 4y ago

Can you run having GERD? I have a hiatal hernia and it sucks.

observer987 4y ago

I woke up one day just after turning 40 and shortly after separating from my wife feeling quite miserable. I had wallowed in the depths of depression and indulged in self medicating with lots of alcohol. The alcohol consumption led to hangovers, not only of the transient headache variety, but also of the “I can’t fit in my pants” variety. Anyway, I woke up, went to the mirror, looked at myself ans decided that wasn’t the way I wanted to continue on. So, I decided to start a couch to 5K… It really sucked the first couple of times I went out to run, but I was determined to continue. Each week I got a bit better, and each week I lost a bit of weight. I also noticed that my mood was dramatically better after a run. Finally, it was time for my 5K - and it didn’t suck! I actually did a decent job for my age group. Fast forward a few years where I have continued down this path of doing 5k, 10k, 1/2 marathons and I find myself down 11 kilos in weight and up 60 kilos in a new partner - in part due to being in a better state of mind due to regular exercise.

rahilb 4y ago

I did this 2 years ago, it probably changed my life. I still don’t consider myself a runner but can now run a 5k in about 30 minutes on any given day. If you’re considering it go for it!

ChildOfChaos 4y ago

I am approaching 40 this year and i'm interested in this, i've been looking at treadmills to get started as it seems it might make it easier for me to get into the running habit, but I haven't found one yet at a decent price that is also ultra compact/folds away, space is an issue for me.

aembleton 4y ago
Go outside and try running from one lamppost to the next, then walk. That's a good start, then you can build up to running past several lampposts in one go. Then keep going for five minutes. You don't need a treadmill!

simonbarker87 4y ago

I've just spent the last 24 hours in a hospital due to a family emergency. Seeing the other people in the hospital has really hammered home the old saying: If you don't make time for you health now then you will be forced to make time for your illness later. While many people find themselves in hospital through no fault of their own, it is clear from what I can hear and see that many other people could have avoided being there by taking some time each day to be active and eat/drink a bit less throughout their life. It doesn't need to be running but it does need to be a concerted effort that gets your heart rate up and creates a little discomfort in the body (not pain, just work). And no "running round after the kids" each day, doesn't count.

throwaway98797 4y ago

i love running, or i should say i used to now after about a mile my feet go numb and i stop if anyone can recommend books on how to fix it that would be great. i’ve had doctors universally tell me not to run because of my herniated disk but i had doctors be wrong in the past. hoping this is the case again. best prospects so far have been running barefoot but struggle to do that too.

ibawt 4y ago
Your shoelaces are too tight. Your feet will swell.

agrippanux 4y ago

My advice is get a semi-active dog. My dog wakes me up at 6am to go out potty. I get up, run him a 5k, and it takes about 30 minutes total. A walk would be 20 minutes so it’s not that much longer. Being semi-active means my dog will conk out after his run and be well regulated the whole day. If he doesn’t get his run, he will become mischievous in order to entertain himself. The morning run solves for several needs - including my health - and not doing the run has a built in consequence of dealing with a bored and mischievous dog for the day.

meitham 4y ago

I'm 42 and though always been into weight lifting, never ran for more than 30 seconds (usually to catch a train). I started on Couch to 5K on August last year, when I realised I was the one member in my team that didn't sign up for a 5K charity run in September! Running for a whole minute on the first week was extremely challenging and physically painful in the heart. I genuinely worried thinking I was going to have a heart stroke. The second week was even harder, as I realised my first week run wasn't truth whole minute as my podcast app was set to listen to 1.3x speed, so I ran less! Anyway, in 7 weeks I was able to do eight whole minutes and I could push myself to do more. I managed to finish the 5K charity run in 38 minutes, but due to covid wasn't able to run since. I highly recommend this podcast and once the weather gets better I will be resuming these jogs!

aembleton 4y ago
> I managed to finish the 5K charity run in 38 minutes Congratulations! That's a really impressive achievement. If you've got a parkrun near you, it's worth going along. I just find it helps to have a regular Saturday morning run for when I start losing motivation. https://www.parkrun.org.uk/ https://www.parkrun.org.uk/
- meitham 4y ago
  Thank you very much, and thanks for the link, yes indeed it shows Nonsuch as the nearest park so I will be gearing to join that soon.
poszlem 4y ago
Obviously if you have already checked that please disregard my comment, but running SHOULT NOT be "painful in the heart", as that is a symptom of your heart not getting enough oxygen (also called Angina). Please see a doctor before resuming your exercise (especially if you've got COVID in the meantime). It might be nothing, but it might save your life.
- meitham 4y ago
  Thank you, indeed this was Angina, but I have kind of brushed it off and carried on running and it seems to have fixed itself, where the symptoms disappeared. I have few fellow runners who said they all had it, and it usually disappears after crossing a certain theshould in distance. Though you're right, when I read about it online all the warnings tell me not to ignore it.

rendall 4y ago

That podcast could stand to have an RSS feed.

aembleton 4y ago
https://feeds.feedburner.com/nhscouchto5k https://feeds.feedburner.com/nhscouchto5k
- rendall 4y ago
  Awesome! Thank you.

jlkuester7 4y ago

Came here hoping for a guide to scaling CouchDB. Was dissapointed....

SergeAx 4y ago

I actually took that program and was running 5k. Once I even got to 10k relatively easy. But I never get the kicks from running except those numbers achieved. The only pleasure from running for me is when I stop running and go to shower to wash all the sweat. But I can go to shower without running and that would be same pleasure without prior suffering. How do you motivate yourself to run?

igouy 4y ago
— Try doing a race: See how you do and see how you feel about trying to-do a specific time. Figure out what kind-of training you need to-do that specific time in some future race, and work towards that. — Try doing different kinds of running: This video gives a quick 4x4 minute interval training summary https://vimeo.com/75764170 https://vimeo.com/75764170 https://www.ntnu.edu/cerg/advice https://www.ntnu.edu/cerg/advice — Try running with other people.

debug-desperado 4y ago

One of my biggest regrets in life is not discovering how pleasant running can be until I was almost thirty. The first couple of months sucked as I was training my cardiovascular system for pretty much the first time ever. Eventually I got to the point I looked forward to twice weekly 5Ks. The payoff has been totally worth it. Nowadays every yearly physical the doctor tells me "you're healthy as a horse." Contrast that with my physical a year earlier that suggested I was tipping into prediabetic territory. Did plenty of strength training throughout my twenties and some vigorous high school sports, but embarrassingly had not run a mile since elementary school PE class. My advice to younger folks: don't skip cardio. Heavy lifting alone won't really get you where you want to be unless you do 5+ days a week and are otherwise active. Get rid of the bro split and commit to at least 2 days of cardio each week instead.