Ought to You Do Sofa to 5K? (5 Errors to Keep away from)


Updated on:

Has is Indy so quick to leave temples? He runs races on the weekends.


You can view the original post here

Has is Indy so quick to leave temples? He runs races on the weekends.

In the event you’re seeking to run your first 5K, you’ve come to the suitable place. 

In right now’s information, we’ll cowl widespread questions – and 5 errors – in regards to the Sofa to 5K program:

Earlier than we soar in…

In the event you’re fascinated about operating a 5k (which you might be, ’trigger you’re right here) you might need to attempt our new app! It incorporates a enjoyable journey that can take you from sitting in your sofa to operating a full 5k – with loads of benchmarks in between so that you can discover your groove. No guesswork wanted, simply tie your footwear and comply with together with the app. 

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

What's Sofa to 5K? Why is the Sofa to 5K Plan so well-liked?

young dog sleeping on modern sofa in the living room

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

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

This operating 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 operating 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 is determined by which program they choose. 

It could be 6 weeks, or 12 weeks, or 9 weeks. The unique Sofa to 5K plan created by Cooling Working took 9 weeks).

Right here’s the Sofa to 5K plan a nutshell:

This system makes use of an uber-popular idea referred to as interval coaching – shifting at completely different speeds all through a operating session – and lays out precisely what to do day by day 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 should adapt to varied ranges of strenuous exercise (and get stronger/more healthy as a consequence).

Because of this, you really burn extra energy and get higher ready for a race than in comparison with simply coaching at a continuing pace.

In different phrases, interval coaching rocks and ought to be utilized by anyone who desires to get higher at operating.

Over the weeks, Sofa to 5K slowly ramps up the period of time you spend operating and cuts again the time you spend strolling till you’re on the level the place you possibly can really 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 subsequent 9 weeks you merely do what it tells you:

At present, do that.

Tomorrow, try this.


We’re all busy. Most of us lead hectic lives. And packages that inform us EXACTLY what to do enable us to comply with directions with no need to determine it out ourselves.

Not that us nerds overanalyze issues to the purpose of giving ourselves anxiousness assaults…

#2) Most individuals assume operating = weight reduction.

In the event you’re model new to well being and health, and also you’re attempting to shed extra pounds, you’re more than likely overwhelmed by what you must begin with and the way you must practice.

Are you gonna go join a gymnasium membership, rent a coach, 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 typically a bridge too far for a lot of people.

So a majority of newbies equate operating 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) Sofa to 5K will not be overwhelming.

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

Applications like P90X and Madness are designed to attraction to those who take into account themselves hardcore (regardless of the hell which means).

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

Sofa to 5K makes you assume “maybe I can actually do this…” which is an important a part of any health journey: beginning.

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

#4) Everyone desires to “have run a 5K.”

In the event you’re new to well being and health and dealing on setting a very good obtainable aim, “run a 5K this year” is a good place to begin.

  • It’s a brief sufficient distance that with some coaching you possibly can pull it off, even when it's a must 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 an incredible exercise to do as a bunch with mates.
  • People are wired for achievements, progress, and gratification – 5Ks are completely designed for that.

So in finishing Sofa to 5K, you practice and get to see your self progress weekly, you get to complete a race and really feel a  sense of accomplishment, and also you go residence with a medal you possibly can cling 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'd get you in form!

Perhaps…we’ll discover in only a second.

In case you are attempting to get in form, I’ll point out our 1-on-1 On-line Teaching Program. I do know of no higher option to rework your self than by means 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 Sofa to 5K really work? Will I shed extra pounds Doing Sofa 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 obtained ideas. I additionally obtained jokes (they’re unhealthy).


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

Will the Sofa to 5K program show you how to run a 5k? YES! In the event you really keep it up for everything of the coaching program.

Will the Sofa to 5K program show you how to shed extra pounds? MAYBE.

Is Sofa to 5K a program that can get you wholesome completely? MAYBE.

Will Sofa to 5K make me horny and look rattling good in a washing go well with? MAYBE, however in all probability not.

Right here’s the reality about Sofa to 5K: It’s the identical fact with well-liked packages like P90X or Madness or every other structured exercise program:

It completely works and can show you how to shed extra pounds when you do two issues:

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

MISTAKE #1: Couch to 5K totally doesn’t work and won’t help you lose weight if you do two things:

  1. You actually complete the program, BUT
  2. You don’t fix your diet.

As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. In fact, as Time Magazine rightly pointed out years in the past and obtained yelled at for telling the reality, train alone gained’t make you shed extra pounds.

I imagine that to be very true when train is barely steady-speed cardio.

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

In actual fact, many individuals acquire weight after beginning an train routine and get utterly demoralized.

What offers?

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

In the event 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 may have a sluggish metabolism, I promise. It’s since you’re consuming too many energy.

That is Frequent Mistake #1: not fixing your diet when you’re operating for weight reduction!

If this had been a film, diet could be Tom Cruise in Mission: Not possible and train is that humorous sidekick who helps Tom. Let’s be actual right here, Tom is doing the entire 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.

Sofa to 5K helps individuals run a 5K.

That’s it.

It’s not designed that can assist you shed extra pounds or construct a physique you’re happy with. It’s additionally a brief program that lasts a sure variety of weeks till you run your 5K.

For Sofa to 5K to achieve success for you long run, and for it that can assist you shed extra pounds, it must be the catalyst that causes you to construct a constant long run behavior of train and adjustments how you concentrate on meals.

Keep in mind: you by no means get to be “done”, so you have to benefit from the journey and sit up for exercising every day.

You additionally want to coach the suitable option to construct the kind of physique you need! And eat the suitable 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 extremely difficult, advanced, controversial matter (Keto? Paleo? Ah!), which is why we make it stupidly easy for good, good trying, modest individuals like your self.

Along with our on-line teaching program that guides you on making more healthy meals decisions, we additionally created a free 10-level NF Food plan blueprint you possibly can cling in your fridge subsequent to your Couch to 5K PDF.

Print it out, cling it in your fridge, and comply with the directions to degree up each 2 weeks! You will get yours free if you enroll within the field beneath:

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

Do you want operating?

Are you wholesome sufficient to run?

Do I Even Like Working?

This runner definitely has a strong core!

Bodybuilder Ronnie Coleman stated it greatest:

“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 appear like Captain America and Marvel Girl.

As an alternative, 70% of America is chubby and 30+% are overweight. Crap.

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

Do you even LIKE operating?

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:

  • Those who like operating and need to run.
  • Those who don’t like operating however ultimately be taught to adore it.
  • Those who don’t like operating and can by no means like operating.

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

Working a 5K is a good achievement and a worthwhile enjoyable aim, however it’s just one means of 1000's to “get in shape.”

Many people feel like Andy Dwyer in Parks and Rec when they go running.

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

Some people love that feeling of anguish or pushing beyond the limits, and that’s awesome!

But for everybody else, they make Mistake #2: they force themselves to run even though they don’t like it!

So before you start Couch to 5K, think of 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 this is: an experiment to see if running is the type of exercise you want to continue doing consistently for the next few years.

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

You just discovered that you hate running and are now free to NEVER RUN EVER AGAIN FOREVER. It doesn’t make you a failure.

It means your science experiment produced a result that you can now use to inform future exercise decisions.

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

Again, it doesn’t make you a failure.

It just means you found a type of exercise that doesn’t work for you.

If you discover you LOVE running and how it makes you feel: fantastic! You can now make running part of your regular exercise routine. Combine this with a good nutritional strategy, and you will build yourself a runner’s physique. And you’ve found something you can do for the rest of your life.

If you are running to prove something to yourself, because a friend is doing it, because you’re raising money for charity, or anything else: fantastic! Do Couch to 5K and then decide after if this is the strategy that you enjoy and want to stick with permanently.

Don’t make Mistake #2: If you’re ONLY doing this to lose weight and it’s making you miserable, quit. 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 because the exercise is going to help you lose weight – because doing an exercise you love is a constant reminder of “I’m making healthier choices, and thus I should probably eat healthier!”

If weight loss above all else is your goal, I’d recommend our Beginner Bodyweight routine you can do at home and combine it with our “Beginner’s Guide to Healthy Eating.” I can promise that if you read those strategies and start to implement them in your life, you’ll see results without ever having to set foot on a treadmill.

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

There’s another massive question you should be asking yourself before you start…

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 because you WANT to run doesn’t mean you SHOULD necessarily start running just yet.

It could be a fast track to injury, disappointment, and misery!

Those are literally three of my least favorite things. The fourth being brunch.[1]

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

Again to your well being: are you bodily able to run?

In the event you’re at or near your aim weight, then beginning a operating program is a good suggestion.

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

In case you are overweight or very chubby, I believe (energy) WALKING a 5K is a good aim for the quick future.

Nevertheless, I believe Mistake #3 could be operating a 5K earlier than correctly making ready your physique for it! In actual fact, operating prematurely with out addressing your weight would possibly trigger injury to your joints and ligaments and trigger you to backslide a complete bunch.

WHAT I WOULD DO INSTEAD: Concentrate on wholesome consuming, constructing the behavior of every day walks, and comply with a newbie strength-building routine just like the Newbie Body weight Circuit.

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

Obtain our free Body weight Exercise Worksheet if you enroll within the field beneath:

Right here’s why you must concentrate on energy and diet earlier than pounding the pavement with hours of operating:

  • As you start to drop weight, a number of the stress in your joints, organs, bones, and so on. will begin to lower.
  • As you energy practice, the ligaments that maintain your physique collectively will grow to be stronger and extra adequately ready for the trials of operating.
  • As you refine your operating type to reduce resistance and jarring shocks all through your physique, your physique will be taught to grow to be extra environment friendly.
  • While you begin to strategy your aim weight, you can begin to introduce enhance your pace from energy strolling to jogging – with right operating method (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, nice! I don’t need to hold 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?

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

Simply do it safely, please! Learn the part beneath on proper running technique!

I'd nonetheless advise that you simply focus your efforts on energy coaching, mountain climbing, lengthy walks on the seashore…low affect actions that strengthen reasonably than deteriorate your physique.

However you do you, boo.

If you would like any assist getting in form to run your 5K, we obtained you! We assist women and men and self-aware robots with our 1-on-1 On-line Teaching Program. We provide dietary steerage, skilled accountability, and customized exercises!

The right way to Begin the Sofa 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!”

In the event you’re able to do the Sofa to 5K program, you possibly can obtain the next which I imagine is the Original Couch to 5K Program (they’ve made it fairly powerful to seek out!).

The explanation it’s powerful to seek out 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.

Right 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 operating 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 advocate discovering a race that’s 2-3 months from now, and join it even when you’re not prepared.

Recruit a good friend or two to hitch you in coaching and the race!

Doing this stuff create quick motivation and accountability.

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

She additionally energy educated and dramatically overhauled her diet, however she used races as nice motivational occasions to remain on the right track!

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. Kind “5K + [your town]”, and I guess there’s a 5k each weekend for the remainder of the yr arising. The Sofa to 5K app additionally lists native races for you.

To recap:

  • Decide a race that appears enjoyable that raises cash for a very good trigger
  • Recruit a good friend or two
  • Go in your first day of operating!

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

That is precisely what I did years in the past once I dressed up like a Caveman with 20 of my mates and raised 1000's of {dollars} for youths with most cancers to go to summer time camp!

The right way to Not Get Injured Coaching For a 5K

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

In the event you don’t learn to run accurately, you’re doomed to develop an overuse damage and that’s going to negate the entire motive you began operating within the first place!

That is Mistake #4: Crappy operating type!

While you run, you’re placing tons of of kilos of stress in your joints and ligaments with every bounding step down the highway.

That is then repeated 1000's of occasions over the course of coaching and a race.

No surprise practically each runner has tons of tales of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.

With poor running mechanics, the results are compounded.

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

And not the GOOD kind of “compounded” like compound interest like you learned in 2nd grade with the story about starting with 1 penny a day and doubling it every day for 30 days.

The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.

We don’t want that.

I’m going to get super granular into proper running technique in this section, so if you already have perfect running form, you can skip this section. But I’d still read it.

Yeah, you should probably read it.

Here are the “5 Steps to Not Sucking at Running a 5K,” thanks to my friend 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 hold a straight line out of your ankle, by means of your butt, and as much as your head.

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

While you begin operating, gravity will assist hold you progressing ahead. A correct lean from the ankles retains your physique in alignment and hundreds your muscular tissues correctly and effectively.

2) Improve Your Cadence

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

Your cadence ought to be not less than 170-190 steps per minute if you’re operating at a straightforward, conversational tempo. It should in all probability enhance when you begin operating sooner—that’s regular.

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

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

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

Analysis has proven[2] that growing your cadence and taking extra steps (round 180 per minute) supplies lots of the identical advantages of barefoot operating: much less affect shock that goes up your legs, improved operating financial system (or your effectivity, which implies you’ll run sooner with much less effort!), and a lowered probability of damage.

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

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

3) Foot Strike on the Proper Time

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

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

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

This side of operating type is commonly ignored by starting runners.

As an alternative of specializing in the place the foot is touchdown in relation to the remainder of the physique, they focus an excessive amount of on operating on their forefoot. In the event you don’t first land in the suitable place, a midfoot or forefoot strike will solely do extra injury.

As you’re operating, a very good psychological cue is to assume that you simply’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. Training this psychological cue may have your leg touching down nearly precisely beneath your heart of mass, distributing your weight evenly and safely.

4) Land on Your Mid-Foot

Whereas not as essential as touchdown beneath your heart of mass, turning into a mid-foot striker has a bunch of advantages.

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

It might probably show you how to keep away from a number of accidents by absorbing affect shock and stopping a extreme heel hanging operating stride.

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

Even elite athletes heel strike after they run races! It’s not fully unhealthy— particularly when you’re placing weight down in your foot simply after you heel strike, as a substitute of instantly on the heel.[3]

What you must concentrate on is having a better cadence, touchdown beneath your physique, and never aggressively heel hanging.

Attempt to land along with your foot flat on the bottom, as a substitute of along with your toes angled upwards.[4]

5) Symmetrical Arm Swing

No one desires to take a look at you operating when you’re flailing your arms wildly in all places like Elaine dancing from Seinfeld.

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

A super 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.

Think about a faux line that goes down your mid-line or heart of your physique. While you run, your palms mustn't cross over this imaginary line.

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

When you incorporate these adjustments into your operating type, you’ll really feel much more comfy and your damage danger goes to plummet.

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

Just a few different belongings you need to remember:

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

Each are simple cues to maintain an athletic posture and good operating type.

Return by means of and browse this part a couple of extra occasions. We all know it’s a LOT to consider whereas operating, however it's extremely essential. In the event you get an opportunity, have anyone movie you operating, after which watch your tape again to see the way you’re doing.

I ought to be aware that we offer type checks to our teaching shoppers. By way of our superior app, you possibly can report a video of your operating type or train method and ship it proper to your coach! That means you possibly can know your operating and coaching safely and accurately!

10 Ideas and Methods for Coaching for Your 5K

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

Though the Sofa to 5K Program covers particularly how you have to be coaching, it nonetheless leaves out fairly a couple of essential issues (like method, which I covered above!).

When you’ve picked your 5K coaching program, right here’s the right way to get your self to ACTUALLY comply with by means of in your coaching!

#1) Recruit an accountability accomplice. Have anyone that trains with you (or not less than anyone you inform about your coaching), so that every day you possibly can examine 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 examine in with them after your coaching day by day – when you don’t do your run, they’ll donate $50 of that cash to a political trigger you HATE.

Whilst you’re constructing the behavior of operating, you have to make the ache of skipping your run larger than the ache of doing the run.

Do that sufficient occasions till you construct up sufficient momentum and get hooked on that runners excessive so that you simply really sit up for coaching.

#2) Heat-up earlier than, stretch after. Don’t do static stretches earlier than your runs. It’s not doing what you assume it's[5]. As an alternative, you’re going to heat up your muscular tissues by means of energetic motion.

  • Do a dynamic warm-up earlier than you run. Proceed this by going for a lightweight jog, excessive knees, and warming up your muscular tissues by means 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. Construct 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 operating garments.

Put your alarm clock/cellphone 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 attempting to construct.

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

Comply with our Newbie Body weight Routine, no gear required. We’ll have you ever coaching along with your furnishings as a substitute:

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

In the event you sign-up for our free weekly publication, I’ll ship you a PDF of the exercise so you possibly can observe your progress.

#5) Don’t fear about your footwear if you begin. Put on no matter footwear you may have so to simply get began constructing the behavior instantly. In the event you START to like operating, learn our article on correct 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.” Don't let this be a barrier to entry.

Begin operating first and ensure you 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!

Belief us on this one.

#6) Join your race as far prematurely as attainable. Use 20 seconds of braveness if you have to, however decide to the race.

In the event you don’t enroll, 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.

However when you pay for it forward of time, and get different individuals to run with you, you’re going to be utilizing constructive peer stress to comply with by means of in your commitments.

#7) Your race time doesn’t matter! Who cares when you’re the final individual to complete? Just 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 simply end one thing that you simply began. That’s an enormous accomplishment in itself.

#8) Begin a operating membership or be 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 around with runners which can be sooner than you.

You’re the common of the 5 individuals you affiliate most with, so that you would possibly as effectively begin associating with sooner, wholesome runners.

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

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

#10) Rent a coach. Outdoors of getting a bunch of mates or co-workers holding you accountable, a coach who routinely checks in with you and your progress generally is a godsend. We’ve helped tons of individuals construct the behavior of operating!

What Do I do After the Sofa to 5k?

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

You made it by means 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 might 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 most effective foods and drinks you’ve ever tasted.

So after the joy settles down, you have to ask what you need to do subsequent.

Your three choices:

  1. Run Quicker: Join one other 5K, hold coaching, and attempt to beat your earlier race time.
  2. Run longer: Perhaps you need to run an extended race like a 5 miler, a 10k, or go slay a much bigger dragon, like half-marathons or marathons.
  3. Decide a distinct exercise: Going from Sofa to 5K to Sofa doesn’t show you how to in any respect. Non permanent adjustments create momentary outcomes.

Discover there wasn’t a 4th possibility, the choice that normally everyone picks:

“Go back to sitting on the couch”

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

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

So it's a must to do SOMETHING subsequent, in any other case all that arduous work and coaching may have been for naught! 

Need assist determining precisely the place you must go from right here? I obtained you!

Decide the choice beneath that greatest aligns along with your objectives and timeline:

#1) We've a bunch of NF Coaching clients that are training for 5Ks, 10Ks, half-marathons, and tough mudders. If you want step-by-step guidance on how to lose weight, eat better, and train for races, check out our killer 1-on-1 coaching program:

2) If you want a fun way to start running 5ks, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get the Nerd Fitness Starter Kit, including the 15 fitness mistakes you don’t want to make and our guide to the most effective diet and why it works

4) Check out these other sweet running resources:

To recap our guide on the Couch the 5K plan, these are the 5 Mistakes to avoid:

  1. Running a 5K might be a good way to lose weight. It is entirely dependent on your nutrition. The same is true of literally ANY workout program. (Mistake #1: Not changing your nutrition)
  2. Couch to 5K may or may not be a great program for you. It depends on how much you enjoy running, and what you are hoping to get out of the program. (Mistake #2: not actually enjoying running)
  3. Make sure you are fit enough to endure the rigors of running! If you’re severely overweight, let’s get you in shape FIRST before we put stress on your knees and joints for thousands of running steps. (Mistake #3: Running before you’re ready)
  4. Make sure your running technique is solid. It’ll save you years of pain and injury. (Mistake #4: Running with improper form)
  5. Recruit a friend or find a way to stay accountable so you actually do the race!
  6. Who cares about your race time! Just completing the race should be your goal.
  7. Once you finish the race, decide if you want to keep running or if you are going to pick a different activity. (Mistake #5: Not having another goal after completing your 5K)

Okay, it’s your turn. I’d love to hear your experiences when it comes to training for a 5K, and if you enjoyed the process.

Have you DONE Couch to 5K? Did you stick with it?

What challenges did you run into along the way?

Share it in the comments below!


PS: I’ll leave you with a final reminder of our 1-on-1 Coaching Program. If you’re blown away by the fact that you don’t have to run to get in shape, but don’t know where else to begin, we got you.

Nerd Fitness Coaching Banner


photo credit: mripp Fun run, 632imagine © 123RF.com,4 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,


You can view the original post here

Leave a Comment