If you’re thinking about getting in shape and would like to go from lounging on the couch to training for a 5k, there are a few things you need to do first.
Give some thought to the following points before you get off the couch for your 5k workout:
#1 Give your body one more time
The first is the first. Make an appointment with your doctor or physical therapist to make sure you are in good health or have any joint or muscle complications treated before starting your training.
#2 Invest in your health
The bare minimum any new runner needs is at least one good quality pair of running shoes, ideally selected for you by trained staff at a reputable running store who have the equipment to diagnose your running style.
You will also need to do some research to know exactly what changes you should see throughout your training and how and when to advance your training or take a step back.
Finally, it will be very helpful to get running clothes, such as raincoats, gloves, shorts, thermal underwear and running socks, etc.
#3 Get the foundations right
Start slowly, gradually increasing your distances, making sure to allow an adequate amount of recovery time between workouts. I suggest you allow at least 24 to 48 hours between very demanding races to start, but more if you need it.
If you are planning to go from being a couch potato to a 5K runner, but can’t run at all to begin with, then you should start with power walking until you can jog easily, from then on you can push yourself a bit. faster.
Running 3 times a week is usually enough to start seeing improvements in your fitness levels.
