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How to Start a Couch-to-5K Program

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With an abundance of couch-to-5K programs at your fingertips, from smartphone apps to beginner groups, it’s easier than ever to start running.


Not Active Now? Not a Problem

“A couch-to-5K program is an excellent way to ease yourself into an active lifestyle,” says USA Track and Field-certified running coach Steve Carmichael, creator of RunBuzz.com. They’re designed with beginners in mind to gradually build your endurance. You simply follow an 8- to 12-week plan with 30 to 45 minutes of walk/run intervals, three times a week. You start off super easy, walking most of the time. Then every week, you run a bit more and walk a bit less. And as you get better, you still get walking breaks. “There’s never any shame in walking,” says Carmichael. “Even experienced runners take walking breaks from time to time.”


In the Zone

You’ll be surprised how fast it works. “After a couple of weeks, you’ll start to see noticeable improvement, and you’ll keep seeing improvement as you go,” says Carmichael. Your breathing will become more natural. Running will feel easier. You won’t need to walk as often or as long.

If you’re not very active now, plan to enter your first race 2 to 3 months after you start. If you’re already active, it can work even faster — in as little as 4 to 6 weeks.


Start Here

You can find a couch-to-5K program on your smartphone — try apps such as Active Network’s Couch to 5K app or C25K 5K Trainer by Zen Labs — online, or on social media (search for Facebook groups).

If you’re a beginner, consider joining a local running club’s couch-to-5K program, which may offer individualized plans, one-to-one guidance, and peer support.


Find more articles, browse back issues, and read the current issue of
WebMD Magazine.



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SOURCE:

Steve Carmichael, USA Track and Field/Road Runners Club of America-certified running coach.



© 2019 WebMD, LLC. All rights reserved.





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Gym club America

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Address America New York gym club

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Well we can all relate to this at some point ⁠ .⁠ .⁠ .⁠ .⁠ #yoga #fitness #medi…

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Well we can all relate to this at some point😂 📸 ⁠
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Health Tip: Managing ADHD in Adults

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Latest Neurology News

  • FDA OKs First Nasal Spray for Seizure Clusters
  • The Best Exercises for Brain Health
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  • Want More News? Sign Up for MedicineNet Newsletters!

(HealthDay News) — About 4 percent of adults have attention-deficit hyperactivity disorder (ADHD), says Harvard University Medical School. Adults with ADHD tend to have more difficulty with attention and memory, rather than with hyperactivity, as with children.

To help manage ADHD in adults, the school suggests:

  • Consider medications such as stimulants, non stimulants and antidepressants.
  • Learn more about ADHD and encourage your family and spouse to learn, too.
  • Establish realistic expectations and achievable goals.
  • Avail yourself of cognitive behavioral therapy or coaching.

Copyright © 2019 HealthDay. All rights reserved.




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