I love this weather. Running or walking in autumn just feels different. A bit cooler, a lot breezier and glorious rain – you come in from the session feeling alive and refreshed. Running or walking in the rain is one of my favourite experiences; with the right clothing, there is just something very special about it. Now I know I might be in the minority, but as they say, there is no such thing as bad weather, just bad clothing.
In this week’s column, I want to give you all the information and advice you need for taking on a couch-to-5km programme, something that is very popular now. Walking, jogging or running 5km is great for your health and wellness. It is a distance that is just far enough to be a challenge, but also to be achievable.
There are parkruns nationwide that are free to attend and numerous charity runs all across Ireland to aim for. You can walk 5km fast.
Fast walking is a great way to stay fit, and regular readers of my column will know how passionate I am about walking. Just remember to up the pace, choose an undulating walking route and keep working hard to make that walk faster.
If you want to go from walking 5km to jogging or running it, well, you can do that too.
Most couch-to-5km training plans run over six to eight weeks and involve three runs each week. During those runs, you walk for a period of time, jog for a period of time and then repeat that for 30 minutes or so. As you get fitter each week, you simply walk less and run more with each interval. If you are thinking of starting, here are some simple recommendations for what you need.
Get the right footwear
Getting the right footwear is super important, and you no longer buy a runner by the colour or the brand. You buy the right runner that suits your foot type, also called your gait.
Most sports stores will do a free gait analysis for you, and once you know your gait type, you will be able to buy the right runner to suit. Do a simple gait check by looking at the soles of your shoes or runners.
Ideally, they should be evenly worn across the sole, not overly worn on the inside or outside.
Proper clothing
The most important point about clothing is to avoid cotton fabrics and opt for synthetic, breathable fabrics instead. Cotton fabrics get heavy with sweat and rain and become really uncomfortable. This applies to socks too; sports socks are fabulous and will help your feet breathe so much better, reducing the risk of blisters too.
Good nutrition
Here is the really good news. There is no need to change how you eat when training for a couch-to-5km. You don’t need any extra carbohydrates and you don’t need electrolytes or extra protein. Just eat normally and you will be absolutely fine.
Try running or walking fast
Remember, running is great if you love running or have really wanted to try it. If you don’t enjoy it, then don’t do it. Stick to fast walking instead. Both deliver very similar benefits. No matter what exercise you choose, just make sure you enjoy it and work hard enough to gain the benefits in a balanced way.Most couch-to-5km programmes take six to eight weeks and involve three sessions a week. The key is to build up gradually, alternating periods of walking and jogging before eventually completing a full 5km. The following seven-week plan provides a simple progression for beginners.
Week one:
Session 1: 3-minute walk / 1-minute jog × 7
Session 2: 3-minute walk / 1-minute jog × 7
Session 3: 3-minute walk / 1-minute jog × 7
Week two
Session 1: 2-minute walk / 90-second jog × 8
Session 2: 2-minute walk / 90-second jog × 8
Session 3: 2-minute walk / 90-second jog × 8
Week three
Session 1: 2-minute walk / 2-minute jog × 7
Session 2: 2-minute walk / 2-minute jog × 7
Session 3: 2-minute walk / 2-minute jog × 7
Week four
Session 1: 2-minute walk / 3-minute jog × 6
Session 2: 2-minute walk / 3-minute jog × 6
Session 3: 2-minute walk / 3-minute jog × 6
Week five
Session 1: 90-second walk / 4-minute jog × 5
Session 2: 90-second walk / 4-minute jog × 5
Session 3: 90-second walk / 4-minute jog × 6
Week six
Session 1: 1-minute walk / 5-minute jog × 5
Session 2: 1-minute walk / 5-minute jog × 5
Session 3: 1-minute walk / 5-minute jog × 5
Week seven
Session 1: 1-minute walk / 3-minute jog × 7
Session 2: 30-minute easy walk
Session 3: 5km run
Next week: surrounding yourself with people who will help you reach your goals.
SHARING OPTIONS