HomeHealth & FitnessShould You Do Couch to 5K? (5 Mistakes to Avoid)

Should You Do Couch to 5K? (5 Mistakes to Avoid)

If you’re wanting to run your first 5K, you’ve come to the fitting place. 

In at present’s information, we’ll cowl widespread questions – and 5 errors – concerning the Couch to 5K program:

Before we bounce in…

If you’re inquisitive about working a 5k (which you might be, ’trigger you’re right here) you might have considered trying to strive our new app! It accommodates a enjoyable journey that may take you from sitting in your sofa to working a full 5k – with loads of benchmarks in between for you to discover your groove. No guesswork wanted, simply tie your sneakers and observe together with the app. 

You can sign-up for a free trial proper right here:

What is Couch to 5K? Why is the Couch to 5K Plan so standard?

young dog sleeping on modern sofa in the living room

“Couch to 5K” is a free program that takes individuals from their sofa to working a 5K race in 9 weeks.

5K is brief for five kilometers, or 5,000 meters or 3.1 miles.

This working program was invented by Josh Clark of CoolRunning WAY again within the day.

What's older, this clip or Couch to 5K? Hard to tell.

It has since been co-opted and copied by each working weblog on the market, so we’re going to be referring to a generic “Couch to 5K” program after we speak about it.

(When individuals ask the query “How long does it take to complete Couch to 5K,” it actually depends upon which program they decide. 

It may be 6 weeks, or 12 weeks, or 9 weeks. The authentic Couch to 5K plan created by Cooling Running took 9 weeks).

Here’s the Couch to 5K plan a nutshell:

The program makes use of an uber-popular idea referred to as interval training – transferring at completely different speeds all through a working session – and lays out precisely what to do on daily basis for 6-12 weeks after beginning.

What's cool about Couch to 5K is each day you know exactly how you should be training!

By various your pacing, your physique is compelled to adapt to completely different speeds, and your coronary heart and lungs have to adapt to numerous ranges of strenuous exercise (and get stronger/more healthy as a consequence).

As a outcome, you truly burn extra energy and get higher ready for a race than in contrast to simply coaching at a relentless velocity.

In different phrases, interval training rocks and needs to be utilized by anyone who needs to get better at running.

Over the weeks, Couch to 5K slowly ramps up the period of time you spend working and cuts again the time you spend strolling till you’re on the level the place you’ll be able to truly run a 5K with out stopping.

Mr. Gump ran like 1,000 5Ks when he crossed America.


#1) It’s easy and clear.

Print out a PDF or obtain an iPhone app and for the following 9 weeks you merely do what it tells you:

Today, do that.

Tomorrow, try this.


We’re all busy. Most of us lead hectic lives. And packages that inform us EXACTLY what to do permit us to observe directions while not having to determine it out ourselves.

Not that us nerds overanalyze issues to the purpose of giving ourselves anxiety attacks

#2) Most individuals suppose working = weight reduction.

If you’re model new to well being and health, and also you’re making an attempt to drop pounds, you’re most certainly overwhelmed by what you must begin with and the way you must practice.

Are you gonna go sign up for a gym membership, hire a trainer, and begin doing squats and deadlifts?

Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.

As a lot as I’d WISH that was the reply (it’s in all probability the quickest path to altering one’s physique), it’s usually a bridge too far for a lot of people.

So a majority of newbies equate working with weight reduction (which MIGHT be true, however MIGHT not, I’ll explain here), and resolve to begin with a jog across the block.

#3) Couch to 5K will not be overwhelming.

It’s a free program (or cheap app), and it’s very approachable.

Programs like P90X and Insanity are designed to enchantment to folks that take into account themselves hardcore (regardless of the hell meaning).

Couch to 5K appeals to people who find themselves overwhelmed on the thought of doing P90X or Insanity or mustering up the braveness to go to Crossfit.

Couch to 5K makes you suppose “maybe I can actually do this…” which is crucial a part of any health journey: starting.

Homer wants to eat donuts so he is doing Couch to 5K. Is he doing it right?

#4) Everybody needs to “have run a 5K.”

If you’re new to well being and health and dealing on setting a great obtainable objective, “run a 5K this year” is a good place to begin.

  • It’s a brief sufficient distance that with some coaching you’ll be able to pull it off, even when you have to stroll some or all of it.
  • There are 5Ks virtually each weekend, a lot of which elevate cash for charity or are themed in a enjoyable means,
  • It’s a tremendous exercise to do as a group with friends.
  • Humans are wired for achievements, progress, and gratification – 5Ks are completely designed for that.

So in finishing Couch to 5K, you practice and get to see your self progress weekly, you get to end a race and really feel a  sense of accomplishment, and also you go residence with a medal you’ll be able to hold in your wall reminding you of the proud second.

Humans are wired for achievements like these trophies, which makes running a 5K awesome.

Plus, it would get you in form!

Maybe…we’ll discover in only a second.

If you are attempting to get in form, I’ll point out our 1-on-1 Online Coaching Program. I do know of no higher means to rework your self than by way of the assistance of an skilled who is aware of precisely what to do. We’ve helped tons of of individuals run their first 5K and helped others practice for triathlons!

Does Couch to 5K truly work? Will I drop pounds Doing Couch to 5K?

Buddha isn't trying to lose weight. But he's also zen about you trying to.

“Steve that’s all fine and good. But what do you REALLY think about running 5Ks and Couch to 5K?”

Okay, you bought me. I bought ideas. I additionally bought jokes (they’re unhealthy).


Consider this a "warning" on an incoming rant about C25K.

Will the Couch to 5K program show you how to run a 5k? YES! If you truly keep it up for the whole lot of the coaching program.

Will the Couch to 5K program show you how to drop pounds? MAYBE.

Is Couch to 5K a program that may get you wholesome completely? MAYBE.

Will Couch to 5K make me attractive and look rattling good in a showering go well with? MAYBE, however in all probability not.

Here’s the reality about Couch to 5K: It’s the identical reality with standard packages like P90X or Insanity or every other structured exercise program:

It completely works and can show you how to drop pounds if you happen to do two issues:

  1. You truly full this system, AND
  2. You fix your diet.

MISTAKE #1: Couch to 5K completely doesn’t work and gained’t show you how to drop pounds if you happen to do two issues:

  1. You truly full this system, BUT
  2. You don’t repair your food regimen.

As attractive as it’s to suppose that simply going for a run will show you how to drop pounds, the info doesn’t again it up. In truth, as Time Magazine rightly pointed out years in the past and bought yelled at for telling the reality, train alone gained’t make you drop pounds.

I imagine that to be very true when exercise is only steady-speed cardio.

Homer is doing Couch to 5K...week 1.

In truth, many individuals achieve weight after beginning an train routine and get fully demoralized.

What offers?

As we are saying right here at Nerd Fitness, you can’t outrun your fork, and diet is 90% of the battle.

If you go for a mile run after which stuff your face with additional energy “because you earned it,” you’re going to achieve weight.

It’s not as a result of you have got a sluggish metabolism, I promise. It’s as a result of you’re consuming too many calories.

This is Common Mistake #1: not fixing your diet if you happen to’re working for weight reduction!

If this had been a film, diet could be Tom Cruise in Mission: Impossible and train is that humorous sidekick who helps Tom. Let’s be actual right here, Tom is doing all the heavy lifting to make that film what it’s.

Tom Cruise is the heart of Mission Impossible, like nutrition is the heart of weight loss.

Couch to 5K helps individuals run a 5K.

That’s it.

It’s not designed to show you how to drop pounds or construct a physique you’re happy with. It’s additionally a short lived program that lasts a sure variety of weeks till you run your 5K.

For Couch to 5K to achieve success for you long run, and for it to show you how to drop pounds, it wants to be the catalyst that causes you to construct a constant long run behavior of train and adjustments how you concentrate on meals.

Remember: you never get to be “done”, so that you want to benefit from the journey and look ahead to exercising each day.

You additionally want to train the right way to construct the kind of physique you need! And eat the fitting means.

That’s precedence numero uno.

The Tick knows you can't outrun a bad diet, even with Couch to 5K.

I do know diet is a very difficult, complicated, controversial matter (Keto? Paleo? Ah!), which is why we make it stupidly easy for sensible, good wanting, modest individuals like your self.

In addition to our online coaching program that guides you on making more healthy meals selections, we additionally created a free 10-level NF Diet blueprint you’ll be able to hold in your fridge subsequent to your Couch to 5K PDF.

Print it out, hold it in your fridge, and observe the directions to stage up each 2 weeks! You can get yours free while you join within the field beneath:

Now that we have now the “will I lose weight?” stuff out of the best way, I’ve two BIG questions to ask you:

Do you want working?

Are you wholesome sufficient to run?

Do I Even Like Running?

This runner definitely has a strong core!

Bodybuilder Ronnie Coleman mentioned it finest:

“Everybody wanna be a bodybuilder, don’t nobody wanna lift no heavy ass weight.”

In different phrases: “Everybody wants to be in shape, and look great, but nobody wants to put the work in to actually GET in shape and look great.”

And yup, getting in form is hard; if it had been simple we’d all seem like Captain America and Wonder Woman.

Instead, 70% of America is obese and 30+% are overweight. Crap.

This brings me again to essentially the most essential query of this complete 5K course of:

Do you even LIKE working?

Batman has to fun whether he likes to or not...part of fighting crime means running 5Ks (ish).

The world is cut up into three teams:

  • People that like working and wish to run.
  • People that don’t like working however finally study to find it irresistible.
  • People that don’t like working and can by no means like working.

Here’s that Ronnie Coleman quote, barely tailored: “Everybody wants to have run a 5K, but many people don’t actually enjoy running.”

Running a 5K is a good achievement and a worthwhile enjoyable objective, nevertheless it’s just one means of hundreds to “get in shape.”

Many individuals really feel like Andy Dwyer in Parks and Rec after they go working.

An image showing a damaged character from running too much while training with Couch to 5K.

Some individuals love that feeling of anguish or pushing past the boundaries, and that’s superior!

But for everyone else, they make Mistake #2: they power themselves to run although they don’t prefer it!

So earlier than you begin Couch to 5K, consider it as a science experiment:

“I hypothesize that following Couch to 5K will help me run a 5K. I also hypothesize I’ll enjoy the process, enjoy how I feel after a run, enjoy running a 5k, and/or enjoy the achievement of having run a 5k.”

And that’s all that is: an experiment to see if working is the kind of train you need to proceed doing persistently for the following few years.

If 2 weeks into Couch to 5K you’re depressing and hate it: implausible!

You simply found that you just hate working and at the moment are free to NEVER RUN EVER AGAIN FOREVER. It doesn’t make you a failure.

It means your science experiment produced a outcome which you could now use to inform future train selections.

Treat your Couch to 5K experience as an experiment to see if you enjoy running.

Again, it doesn’t make you a failure.

It simply means you discovered a sort of train that doesn’t give you the results you want.

If you uncover you LOVE working and the way it makes you’re feeling: implausible! You can now make working a part of your common train routine. Combine this with a great dietary technique, and you’ll construct your self a runner’s physique. And you’ve discovered one thing you are able to do for the remainder of your life.

If you might be working to show one thing to your self, as a result of a buddy is doing it, since you’re elevating cash for charity, or anything: implausible! Do Couch to 5K after which resolve after if that is the technique that you just take pleasure in and wish to stick to completely.

Don’t make Mistake #2: If you’re ONLY doing this to drop pounds and it’s making you depressing, stop. Don’t run. Ever.

No, you don't have to run if you don't like it. We promise.

Instead, pick an exercise you actually enjoy. But not as a result of the train goes to show you how to drop pounds – as a result of doing an train you’re keen on is a continuing reminder of “I’m making healthier choices, and thus I should probably eat healthier!”

If weight reduction above all else is your objective, I’d suggest our Beginner Bodyweight routine you are able to do at residence and mix it with our “Beginner’s Guide to Healthy Eating.” I can promise that if you happen to learn these methods and begin to implement them in your life, you’ll see outcomes with out ever having to set foot on a treadmill.

Phew! Okay, that covers “do you actually LIKE running?”

There’s one other large query try to be asking your self earlier than you begin…

Are You Healthy Enough to Run a 5K?

Being chased by zombies is a good way to get you off the couch and running a 5K.

Just since you WANT to run doesn’t imply you SHOULD essentially begin working simply but.

It could possibly be a quick monitor to damage, disappointment, and distress!

Those are actually three of my least favourite issues. The fourth being brunch.[1]

You won't find Steve chugging mimosas at brunch like this lady.

Back to your well being: are you bodily prepared to run?

If you’re at or shut to your objective weight, then beginning a working program is a good suggestion.

Read the part beneath on “How to not get injured doing Couch to 5K” and get began.

If you might be overweight or very obese, I believe (energy) WALKING a 5K is a good objective for the speedy future.

However, I believe Mistake #3 could be working a 5K earlier than correctly making ready your physique for it! In truth, working prematurely with out addressing your weight may trigger injury to your joints and ligaments and trigger you to backslide an entire bunch.

WHAT I WOULD DO INSTEAD: Focus on healthy eating, constructing the behavior of daily walks, and observe a newbie strength-building routine just like the Beginner Bodyweight Circuit.

This will construct you a strong basis of energy, core energy, and endurance.

Download our free Bodyweight Workout Worksheet while you join within the field beneath:

Here’s why you must give attention to energy and diet earlier than pounding the pavement with hours of working:

  • As you start to drop weight, a whole lot of the stress in your joints, organs, bones, and many others. will begin to lower.
  • As you energy practice, the ligaments that maintain your physique collectively will turn out to be stronger and extra adequately ready for the pains of working.
  • As you refine your working kind to reduce resistance and jarring shocks all through your physique, your physique will study to turn out to be extra environment friendly.
  • When you begin to strategy your objective weight, you can begin to introduce improve your velocity from energy strolling to jogging – with appropriate working approach (see below) – and staying wholesome.

“STEVE, I was all excited to run a 5k, and now you have me demoralized. I’m overweight but I still want to run!”

Okay okay okay, wonderful! I don’t need to maintain you from exercising, I need to show you how to construct momentum and make you antifragile.

Did the hulk get shredded by running 5Ks? Or was it radioactive something or other?

Obviously, you’re going to do what you’re going to do, and if working earlier than you’re bodily prepared is what you need to do, go for it!

Just do it safely, please! Read the part beneath on proper running technique!

I’d nonetheless advise that you just focus your efforts on strength training, hiking, long walks on the beach…low impression actions that strengthen slightly than deteriorate your physique.

But you do you, boo.

If you need any assist getting in form to run your 5K, we bought you! We assist women and men and self-aware robots with our 1-on-1 Online Coaching Program. We supply dietary steerage, skilled accountability, and customized exercises!

How to Start the Couch to 5K Program

If you have to chase a dog, you'll be off the couch and running without even trying.

“Steve I’m in. I read all of that jazz above and I am ready to get started. Whether I’m walking or running, I want to start Couch to 5K!”

If you’re prepared to do the Couch to 5K program, you’ll be able to obtain the next which I imagine is the Original Couch to 5K Program (they’ve made it fairly robust to discover!).

The motive it’s robust to discover is that they’re pushing individuals in direction of the official Couch to 5K App.

This image shows you the original Couch to 5K plan.

Here’s one other which I discovered on Antrandado.com

This image shows you another Couch to 5K plan.

For us Nerds, I’d be remiss if I didn’t point out the tremendous enjoyable Zombies Run! app, which makes use of interval coaching mixed with enjoyable audio cues and online game mechanics all through your working classes.

What I’d do subsequent after downloading this system? Do the primary day of coaching!

These soldiers are ready to start Couch to 5K. Or fight orcs, whichever happens first.

I’d additionally suggest discovering a race that’s 2-3 months from now, and join it even if you happen to’re not prepared.

Recruit a buddy or two to be a part of you in coaching and the race!

Doing this stuff create speedy motivation and accountability.

It’s the technique that Jaime from Nerd Fitness used to get herself in form: signing up for races sooner or later that she wasn’t fairly prepared for but.

She additionally strength trained and dramatically overhauled her nutrition, however she used races as nice motivational occasions to keep heading in the right direction!

Jamie used an upcoming race as motivation for her weight loss journey.

HOW TO FIND A 5K IN YOUR TOWN: Let me google that for you. Type “5K + [your town]”, and I guess there’s a 5k each weekend for the remainder of the 12 months arising. The Couch to 5K app additionally lists native races for you.

To recap:

  • Pick a race that appears enjoyable that raises cash for a great trigger
  • Recruit a buddy or two
  • Go in your first day of working!

It’s gonna suck, and also you’re going to be wonderful. You’ll get higher!

This is precisely what I did years in the past after I dressed up like a Caveman with 20 of my buddies and raised hundreds of {dollars} for teenagers with most cancers to go to summer time camp!

How to Not Get Injured Training For a 5K

This LEGO runs 5Ks while running from people who want to glue him to stuff.

If you don’t find out how to run appropriately, you’re doomed to develop an overuse damage and that’s going to negate the entire motive you began working within the first place!

This is Mistake #4: Crappy working kind!

When you run, you’re placing tons of of kilos of strain in your joints and ligaments with every bounding step down the street.

This is then repeated hundreds of occasions over the course of coaching and a race.

No marvel almost each runner has tons of tales of injuries they’ve had to deal with. It is usually a brutal exercise that may wreak havoc even with good working mechanics.

With poor working mechanics, the outcomes are compounded.

Pay attention to your running technique or things can go wrong!

And not the GOOD form of “compounded” like compound curiosity such as you realized in 2nd grade with the story about beginning with 1 penny a day and doubling it on daily basis for 30 days.

The BAD form of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and loopy soreness on a regular basis.

We don’t need that.

I’m going to get tremendous granular into correct working approach on this part, so if you have already got good working kind, you’ll be able to skip this part. But I’d nonetheless learn it.

Yeah, you must in all probability learn it.

Here are the “5 Steps to Not Sucking at Running a 5K,” thanks to my buddy Jason Fitzgerald of Strength Running:

1) Lean From Your Ankles

A gif showing you proper running form for your Couch to 5K (lean forward).

Lean out of your ankles, and maintain a straight line out of your ankle, by way of your butt, and up to your head.

If you’re standing nonetheless with this slight ahead lean, you must really feel such as you’re about to fall ahead.

When you begin working, gravity will assist maintain you progressing ahead. A correct lean from the ankles retains your physique in alignment and hundreds your muscle tissues correctly and effectively.

2) Increase Your Cadence

Cadence is your stride charge, or the variety of steps you are taking per minute. It will in all probability appear bizarre at first, however you’re placing much less stress in your legs with shorter foot strikes.

Your cadence needs to be at the least 170-190 steps per minute while you’re working at a straightforward, conversational tempo. It will in all probability improve when you begin working quicker—that’s regular.

“Steve, what the hell do I do with “170-190 steps per minute?”

Great query. Go to Spotify and search for 170-190BPM playlists, like these which I discovered here:

Not on Spotify? Cool. (But like, why?) To get a cadence, strive working to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re searching for:

Research has proven[2] that rising your cadence and taking extra steps (round 180 per minute) offers lots of the identical advantages of barefoot working: much less impression shock that goes up your legs, improved working economic system (or your effectivity, which implies you’ll run quicker with much less effort!), and a decreased probability of damage.

You’ll really feel such as you’re taking far more steps than regular – meaning you in all probability had poor kind earlier than and now you’re fixing it!

If your legs get to the purpose the place they’re going this quick, let me know:

3) Foot Strike on the Right Time

When your foot comes down and makes contact with the bottom, it needs to be beneath your physique, not in entrance of it.

This gif shows that your foot should be underneath you while running.

Combined with a fast cadence and a slight ahead lean out of your ankles, you’ll be distributing impression shock evenly—and effectively.

This side of working kind is usually omitted by starting runners.

Instead of specializing in the place the foot is touchdown in relation to the remainder of the physique, they focus an excessive amount of on working on their forefoot. If you don’t first land in the fitting place, a midfoot or forefoot strike will solely do extra injury.

As you’re working, a great psychological cue is to suppose that you just’re simply “putting your foot down” in a straight line beneath your physique.

There’s no reaching or stretching your leg out in entrance of you. Practicing this psychological cue can have your leg touching down virtually precisely beneath your middle of mass, distributing your weight evenly and safely.

4) Land on Your Mid-Foot

While not as essential as touchdown beneath your middle of mass, turning into a mid-foot striker has a number of advantages.

This gif shows that your foot should come down mid-foot when you are running.

It may also help you keep away from a whole lot of accidents by absorbing impression shock and stopping a extreme heel putting working stride.

Heel-striking can’t be totally blamed for accidents and labeled “bad.”

Even elite athletes heel strike after they run races! It’s not totally unhealthy— particularly if you happen to’re placing weight down in your foot simply after you heel strike, as an alternative of immediately on the heel.[3]

What you must give attention to is having the next cadence, touchdown beneath your physique, and never aggressively heel putting.

Try to land together with your foot flat on the bottom, as an alternative of together with your toes angled upwards.[4]

5) Symmetrical Arm Swing

Nobody needs to take a look at you working if you happen to’re flailing your arms wildly in every single place like Elaine dancing from Seinfeld.

Don't do this while running...maybe dancing...maybe. Def not during a 5K.

An superb arm swing has your arm bent at about 90 levels and a front-to-back swing (not side-to-side).

Like this gif shows, keep your arms at about 90 degrees while running.

Imagine a faux line that goes down your mid-line or middle of your physique. When you run, your palms shouldn’t cross over this imaginary line.

Cup your palms loosely collectively (no clenched fists!) and if you’d like to use your arms for momentum, pump your elbows, not your palms.

Once you incorporate these adjustments into your working kind, you’ll really feel much more comfy and your damage danger goes to plummet.

For additional credit score, study to run softly and quietly. Foot stomping isn’t allowed and will get more and more harder as you strategy 180 steps per minute.

A couple of different belongings you need to take into accout:

  • Keep a tall again, chest up. No slouching.
  • Look 30-50 meters in entrance of you – not head down your toes.

Both are simple cues to maintain an athletic posture and good working kind.

Go again by way of and skim this part a couple of extra occasions. We comprehend it’s a LOT to take into consideration whereas working, however it’s extremely essential. If you get an opportunity, have anyone movie you working, after which watch your tape again to see the way you’re doing.

I ought to word that we offer kind checks to our coaching clients. Through our superior app, you’ll be able to report a video of your working kind or train approach and ship it proper to your coach! That means you’ll be able to know your working and coaching safely and appropriately!

10 Tips and Tricks for Training for Your 5K

After today's guide, you can run like the Flash...kind of.

Although the Couch to 5K Program covers particularly how try to be coaching, it nonetheless leaves out fairly a couple of essential issues (like approach, which I covered above!).

Once you’ve picked your 5K coaching program, right here’s how to get your self to ACTUALLY observe by way of in your coaching!

#1) Recruit an accountability associate. Have anyone that trains with you (or at the least anyone you inform about your coaching), so that every day you’ll be able to test in with one another.

A friend can be a great asset in starting Couch to 5K.

Wanna be diabolical?

Give anyone else $100 of your cash. And inform them you’ll test in with them after your coaching on daily basis – if you happen to don’t do your run, they’ll donate $50 of that cash to a political trigger you HATE.

While you’re building the habit of working, you want to make the ache of skipping your run better than the ache of doing the run.

Do this sufficient occasions till you construct up sufficient momentum and get hooked on that runners excessive so that you just truly look ahead to coaching.

#2) Warm-up earlier than, stretch after. Don’t do static stretches earlier than your runs. It’s not doing what you suppose it’s[5]. Instead, you’re going to heat up your muscle tissues by way of energetic motion.

  • Do a dynamic warm-up earlier than you run. Continue this by going for a light-weight jog, excessive knees, and warming up your muscle tissues by way of motion.
  • Do the next cool-down stretching routine after you run. Stretching after for the win!

#3) Make it the very first thing you do every day. Build the behavior of doing all your run very first thing within the morning when life hasn’t had an opportunity to get in the best way.

Sleep in your working garments.

Put your alarm clock/telephone throughout the room. Put your trainers by the door. By hacking your Batcave, you’ll reduce the steps between you and the brand new behavior you’re making an attempt to construct.

#4) Strength coaching makes working simpler. Doing 1-2 classes of energy coaching per week (on days you’re not working) will show you how to burn fats, construct muscle, and keep injury-free.

Follow our Beginner Bodyweight Routine, no tools required. We’ll have you ever coaching together with your furnishings as an alternative:

Be careful here, but a table can be great to do inverted rows from.

If you sign-up for our free weekly publication, I’ll ship you a PDF of the exercise so you’ll be able to monitor your progress.

#5) Don’t fear about your sneakers while you begin. Wear no matter sneakers you have got so that you could simply get began constructing the behavior instantly. If you START to love working, learn our article on proper footwear and get your self some higher kicks.

Get comfy running a little before you invest in new shoes...because you might not actually like running.

The identical is true for “running clothes.” Do not let this be a barrier to entry.

Start working first and be sure to prefer it earlier than you go spending any hard-earned money on stuff you’re not gonna use.

Oh, and as Coach Jim mentions within the video beneath, DON’T RUN IN BRAND NEW SHOES!

Trust us on this one.

#6) Sign up in your race as far upfront as potential. Use 20 seconds of courage if you happen to want to, however commit to the race.

If you don’t join, you’re going to be more likely to again out when life will get busy.

Go sign-up for a 5K right now! Don't be too busy like this cat.

But if you happen to pay for it forward of time, and get different individuals to run with you, you’re going to be utilizing positive peer pressure to observe by way of in your commitments.

#7) Your race time doesn’t matter! Who cares if you happen to’re the final individual to end? Like the Rock taught us, it doesn’t matter.

The Rock doesn't care what your 5K time is!

What’s essential is that you just end one thing that you just began. That’s an enormous accomplishment in itself.

#8) Start a working membership or be a part of one at work – the extra individuals you encompass your self with which can be doing the belongings you need to do, the higher. Hang out with runners which can be quicker than you.

You’re the common of the 5 individuals you affiliate most with, so that you may as nicely begin associating with quicker, wholesome runners.

#9) Don’t have an in-person working neighborhood? That’s cool! Join the Scouts Guild within the Nerd Fitness Rebellion.

It’s the part of our neighborhood that does working, biking, swimming, and different distance-based actions!

#10) Hire a coach. Outside of getting a gaggle of buddies or co-workers retaining you accountable, a coach who routinely checks in with you and your progress is usually a godsend. We’ve helped tons of individuals construct the behavior of working!

What Do I do After the Couch to 5k?

What do you do after running your 5K? You eat!!!

You made it by way of the coaching, and also you ran/walked your first 5K! I’m so happy with you.

Gold star.


So after efficiently finishing your first 5K, you could be questioning what you must do subsequent. To run once more or not…

Many new runners completely love the environment at a race; the quantity pick- up, pre-race motivational speech, cheering crowds, and crossing that end line.

Oh, and the post-race beer and meal is the perfect foods and drinks you’ve ever tasted.

So after the thrill settles down, you want to ask what you need to do subsequent.

Your three choices:

  1. Run Faster: Sign up for one more 5K, maintain coaching, and check out to beat your earlier race time.
  2. Run longer: Maybe you need to run an extended race like a 5 miler, a 10k, or go slay an even bigger dragon, like half-marathons or marathons.
  3. Pick a special exercise: Going from Couch to 5K to Couch doesn’t show you how to in any respect. Temporary adjustments create non permanent outcomes.

Notice there wasn’t a 4th choice, the choice that normally all people picks:

“Go back to sitting on the couch”

That’s Mistake #5: not having a plan to CONTINUE exercising after Couch to 5K!

As we are saying at Nerd Fitness: “Temporary changes create temporary results.”

So you have got to do SOMETHING subsequent, in any other case all that arduous work and coaching can have been for naught! 

Want assist determining precisely the place you must go from right here? I bought you!

Pick the choice beneath that finest aligns together with your objectives and timeline:

#1) We have a bunch of NF Coaching clients which can be coaching for 5Ks, 10Ks, half-marathons, and hard mudders. If you need step-by-step steerage on how to drop pounds, eat higher, and practice for races, take a look at our killer 1-on-1 coaching program:

2) If you need a enjoyable means to begin working 5ks, take a look at NF Journey. Our enjoyable habit-building app helps you train extra often, eat more healthy, and stage up your life (actually).

Try your free trial proper right here:

3) Join the Rebellion! We want good individuals such as you in our neighborhood, the Nerd Fitness Rebellion.

Sign up within the field beneath to enlist and get the Nerd Fitness Starter Kit, together with the 15 health errors you don’t need to make and our information to the best food regimen and why it really works

4) Check out these different candy working assets:

To recap our information on the Couch the 5K plan, these are the 5 Mistakes to keep away from:

  1. Running a 5K may be a great way to drop pounds. It is totally dependent in your diet. The identical is true of actually ANY exercise program. (Mistake #1: Not altering your diet)
  2. Couch to 5K might or will not be a terrific program for you. It depends upon how a lot you take pleasure in working, and what you might be hoping to get out of this system. (Mistake #2: not truly having fun with working)
  3. Make certain you might be match sufficient to endure the pains of working! If you’re severely obese, let’s get you in form FIRST earlier than we put stress in your knees and joints for hundreds of working steps. (Mistake #3: Running earlier than you’re prepared)
  4. Make certain your working approach is strong. It’ll prevent years of ache and damage. (Mistake #4: Running with improper kind)
  5. Recruit a buddy or discover a means to keep accountable so that you truly do the race!
  6. Who cares about your race time! Just finishing the race needs to be your objective.
  7. Once you end the race, resolve if you’d like to maintain working or if you’re going to decide a special exercise. (Mistake #5: Not having one other objective after finishing your 5K)

Okay, it’s your flip. I’d love to hear your experiences when it comes to coaching for a 5K, and if you happen to loved the method.

Have you DONE Couch to 5K? Did you keep it up?

What challenges did you run into alongside the best way?

Share it within the feedback beneath!


PS: I’ll depart you with a last reminder of our 1-on-1 Coaching Program. If you’re blown away by the truth that you don’t have to run to get in form, however don’t know the place else to start, we bought you.

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photograph credit score: mripp Fun run, 632imagine © 123RF.com,Four Bricks Tall Morning run with the Fitbit and Laughing Buddha, clement127 Halloween is coming!!, Flash, and Banquet, Andreas Just a Lego Minifig, Reiterlied Wandering in the North,



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