Couch to 5K Tips: What to Wear
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If you’re new to running, these 17 couch to 5k tips will guide you through everything you need to know as a beginner runner.
1. Running shoes: The right shoe prevents running related injuries.
Find a local running store for shoe choices, insights into the local running scene, and scheduled group runs.
On your first visit to the store, you’ll discuss your current running goals.
Then, you’ll run on a treadmill with a video camera that will record your running gait. This video is analyzed to find the shoes best suited for you.
Running shoes run small but for the perfect fit, leave a thumb-sized space between your large toe and the front of the shoe.
Finally, you’ll run on the treadmill or outside to test the shoes. You don’t want the shoes to pinch or feel tight.
Expect to spend $110-$120 for a pair of shoes, but you may return or exchange your shoes if they’re not working for you.
The Most Popular Running Shoes
2. Get 2 pairs of running shoes: If you plan to run every day, get two pairs of shoes to wear on alternate days. There are three things that will extend the life of your shoes and prevent injuries1
Allows your shoes to decompress after every run as it takes twenty-four hours for the foams to bounce back.
Wear running shoes only for running
Replace shoes every 500 miles.
3. Technical running clothes: Anything but cotton! Sweat-wicking apparel pulls sweat away from your skin and dries faster to keep you cool and comfortable.
5. Think about 10 to 20 degrees warmer: When dressing for an outside run. Still unsure? This is a helpful What to Wear guide.
Shop Running Essentials
Couch to 5k Tips: Safety
6. Run against traffic: To see cars coming at you. You can run in either direction on a sidewalk.
8. Carry identification: This customizable road identification bracelet details important information on a small metal plate.
Couch to 5k Tips: Training Plan
9. Take it easy: Run at an “easy” pace – a pace where you can talk in full sentences or hold a conversation – to build endurance.
10. Take it slow: Don’t worry if you have to take walk breaks. Beginner running plans often recommend a walk/ run combination to build your stamina.
8 Week Running Plan, via PopSugar. An eight-week run/ walk plan that has you walking and running three times a week.
8 Week Running Plan, via Runner’s World. An eight-week walk/ run plan that gets you moving six days a week.
Couch to 5k Plans
If your next goal is to enter a 5k (3.1 miles), these 5k plans will get you to the finish line.
Jeff Galloway 5k Training Plan, from US Olympian and running coach Jeff Galloway.
Women’s Running First Finish Plan, from Women’s Running Magazine.
11. Cross-train: Weight-training or other activities you enjoy breaks up the monotony of your running routine and works non-running muscles.
13. Treadmill running: Is a great option if it’s dark outside or if the weather isn’t cooperating. To simulate outside running conditions like wind and varying terrain, increase your treadmill incline to 1.0.
Couch to 5K Tips: Rest and Recovery
14. Rest is important: Adequate rest lets your body recover and rebuild muscle, so you can run long and strong.
15. Foam roll: Your muscles will feel tight and sore from running. A foam roller is a cheaper alternative to a professional massage and loosens tight muscles, improves circulation, and increases flexibility.
Check out these videos for rolling tight muscles:
16. Prevent injury: If you’re experiencing sharp pain, it’s best to rest and recover.
Pain in your lower leg may be Shin Splints.
Front of knee pain may be Patellofemoral Pain Syndrome, also known as Runner’s Knee.
Pain on the outside of your knee could be Iliotibial (IT) Band Syndrome.
Heel pain might be Plantar Fasciitis.
17. Have fun: Running doesn’t have to be time or mileage based and is a great way to explore new trails.
Have you recently started running? What were some of the most helpful tips? Leave a comment below!
- http://www.ncbi.nlm.nih.gov/pubmed/24286345 ↩