Couch to Virtual 5k
February is Heart Health month. It’s also the time a lot of people quit their New Year’s resolutions, which for many weight loss or fitness is one of those goals.
That is why Couch to 5k programs are so popular. Because of its a short time commitment for a fulfilling reward.
I am one of those runners who recommends running for months before training for an endurance event like 5k. Base Building is crucial to building endurance and preventing injury.
With that said I still think its possible to train for a 5k in one month. It depends on the individual. If you are, a cyclist or someone uses an elliptical trainer five times a week three miles may not even be challenging.
If you are living a sedentary lifestyle or coming back from an injury, you should consult a doctor before starting a new fitness routine. Even if your an athlete.
If you are new to running, I recommend starting with walk intervals. It helps ease you into a new routine and prevent injury.
Start off easy. If you cannot run a whole mile, then try running for thirty seconds and walking for thirty seconds until your done. If that is a too hard walk for one minute and run for thirty seconds. Install Runkeeper on your phone and program intervals.
If the first run is hard, remember it does get easier. If you have to walk almost the entire mile that is ok. Do not push yourself. It does get easier. Remember that.
Walk Breaks are amazing and there is no shame in taking them.
Walking is also a great way to base build after a run and cross train. Personally, I added walking to the end of my runs so I could increase my mileage without getting hurt or burning out and it works.
It is crucial that you also adopt a strength training routine. You just cannot do cardio. I recommend The Biggest Loser Work Out Power Sculpt. I know there’s controversy around the Biggest Loser but this is an old DVD, and it is good. It starts with a basic 20-minute workout work out, and the next two levels are ten minutes each. If you are strapped for time are you trying to get back into your routine a time efficient total body workout is great.
If you want something more advanced I recommend, Jari Love. It's a weightlifting workout that is all about quality weightlifting. Jari is a runner, and the exercises are perfect for runners. I recommend the Orignal Get Ripped DVD. I can’t say anything about her newer DVDs but I have several of the older ones. Ripped Silm and Lean is also an excellent choice.
A four-week program is a great way to see if running is for you and if you can commit. I have you walking on Sundays. It's a great way to cross train and build endurance but not overdo it.
A virtual race is a low-cost way to see if you can commit to running before signing up for a more expensive local race. Running is a great way to exercise, relieve stress, and make new friends.
Hopefully, you will enjoy running as much as I do.
Now to the legal stuff. I am not a doctor or trainer. This website offers fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. The authors specifically disclaims any responsibility, and shall not be liable for any damages, claims, injuries, losses, liabilities, costs or obligations including any direct, indirect, special, incidental, or consequential damages whatsoever and howsoever caused, arising out of, or in connection with, the use or misuse of the site and the information contained within it, whether such Damages arise in contract, tort, negligence, equity, statute law, or by way of any other legal theory.