Are you a Couch to 5k Dropout?
Are you a Couch to 5k dropout? The popular program for beginner runners (three 30-minute walk/runs a week, 9 weeks to a 30-minute 5k) is a great idea that works for some people, but it’s not for everyone. If you are someone who tried the Couch to 5K program and dropped out in the middle, don’t feel badly! It’s not you. It just wasn’t the right program for you. Here are four reasons why the Couch to 5k program doesn’t work for everyone:
#1 It ramps up too quickly. For some people, it simply starts out too hard and ramps up too quickly. One minute of running in Week 1 is a lot if you have never run, or are older or heavier or have been inactive for a long time. And even if you are OK with the one minute of running, as the run intervals quickly ramp up, you might feel like you’re falling behind, get discouraged, and quit. Or you push through and get injured.
MY SUGGESTION: Start with running for 20 seconds or 30 seconds at a time, with 1-3 minutes of walking. Let your “Week 1” be whatever interval of running works for you, and combine that with a longer, brisk walk. Repeat your “Week 1” workouts for two or three weeks until you develop a consistent routine.
#2 It defines success narrowly: Running a 5k in under 30 minutes with no walking is just simply unrealistic for many people.
MY SUGGESTION: Shift your mindset. If you want to build towards running without walking, that’s great. Go for it! But you don’t HAVE to. You can keep doing Run/Walk combinations for any distance indefinitely.
#3 The workouts are actually too short. If you are a beginner, then realistically, your 5k is going to take you a lot longer than 30 minutes. Your training should reflect that.
MY SUGGESTION: Include a 3.1 mile WALK in your training. Let your body get used to moving for that length of time and distance. Also, increase the total time of your workouts, even if you’re not increasing the length of the run intervals.
#4 There’s no strength training component. Strength training is widely considered to be non-negotiable for runners of ALL levels who want to stay healthy. It allows your body to better handle the demands of training and decrease the chance of injury. You don’t have to do complicated, super long workouts that require equipment or a gym.
MY SUGGESTION: If you’re new to strength training, focus on a few exercises that address big muscles – Squats, glute bridges, and a front plank twice a week is a great place to start.
If you are looking for a longer strength workout, try this full body strength workout for runners — no equipment needed.
If you’re a couch to 5k dropout, it’s not you! There’s a better approach for you! Don’t give up and keep moving. Check out our beginner walk/run programs in Prospect Park.
