Treatment/Prevention/Performance

Contact us:
0800 731 2738 getmebetter@summitphysio.co.uk

Couch to 5Km

Over the recent years more and more people have been getting into running. Whether it’s due to a new year’s resolution, a bucket list goal or just an inexpensive way to keep fit, at Summit we believe it’s essential that you follow a plan. Not only does this help with motivation and enthusiasm it will also help to minimise the stresses and strains placed on your musculoskeletal system.

Just because you don’t run doesn’t mean you can’t, many people have taken to using couch to 5Km apps. They offer a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until you’re ready to run 5Km or 30 minutes non-stop.

Structure has been found to be important for motivation, so try to allocate specific days of the week for your runs, and stick to them. We cannot emphasise rest days enough, a rest day in between each run will reduce your chance of injury and also make you a stronger, better runner. Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.

Rest days should consist of stretching/foam rolling/sports massage or alternatively, you could go to the gym and do some strength training, any of which will compliment your running.

Example Couch to 5Km
Couch to 5K plans are readily available on the internet and in apps, below is one of those taken from the NHS website, You can repeat any one of the weeks until you feel physically ready to move on.:

Week one: Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.
Week two: Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.
Week three: Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.
Week four: Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.
Week five: There are three different workouts for this week, which are:
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.
Workout two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.
Workout three: a brisk five-minute walk, then 20 minutes of running, with no walking.
Week six: There are three different workouts for this week, which are:
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.
Workout two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.
Workout three: a brisk five-minute walk, then 25 minutes of running with no walking.
Week seven: Begin with a brisk five-minute walk, then 25 minutes running.
Week eight: Begin with a brisk five-minute walk, then 28 minutes of running.
Week nine: Begin with a brisk five-minute walk, then 30 minutes of running.

Common Injuries for new Runners
Some people new to running experience calf pain or sore shins. These aches can be caused by over-training, running on hard surfaces or by running in shoes that do not have enough foot and ankle support. We recommend a gait analysis that most running specific shops do regularly.
We also suggest that you do a warm-up before each run to get the blood flowing and your muscles ready for the load you are about to put them under. Something active is much better than static stretching (stretches that involve long holds) which is best to do at the end of a training session.

If you do suffer with any injuries or want more advice on getting into Running, contact a member of Summit today.

References:
NHS Couch to 5km Plan
C25K.com
Runners World

Call: 0800 731 2738
Design and Development by Bring Digital