Tips for Couch to 5K

Updated: Jan 21, 2021

Now that we are in the new year, and in another lockdown (unfortunately), this means our exercise choices are limited once again! And I know a lot of you are going to be tempted to get out jogging and running. Great idea, but have a read of some of these tips to help prevent you from sustaining any injuries when doing so.

And, let me tell you, running is NOT impossible, despite what some may say...

1. PACE Yourself

Avoid overloading yourself, give your body time to get used to this new activity. Be kind to yourself! No athlete got to where they are with out a lot of hard work. This means that you will need to put the time in to get what you want out of running. Pushing yourself too hard on the first week and setting yourself up for injury will not help you get there.

2. Have a Plan

Linking in with #1, make yourself a mini plan, or use some guides such as this one: Couch to 5K: week by week - NHS (

However, and I cannot stress this enough, you need to adjust it to make it specific to you. What this means is: if you find you are extremely tired or sore after or during the exercise, you may need to reduce it and start from an even lower baseline.

3. Cross Train

No, you do not need to go to a fancy gym or equipment store for this! Cross training simply means adding in other forms of exercise to your routine. Just doing one form of exercise isn't enough to meet your activity goals and prevent you from injury. For example, running is a great form of cardio and in some ways, can strengthen your legs, however you need to do some strengthening alongside this to keep your body robust and fit!

Obviously, I recommend Pilates, but I am a bit biased. (You can book here if you want to give it a go!)

If Pilates is not your thing, there is some great strength exercises on Youtube or other apps that you can give a go. A lot of body weight workouts can meet your strengthening needs if you are doing them sufficiently (high load, 2-3 times a week). Remember, HIIT is more cardio than strength, so you might want to add one strength session alongside this.

Good luck with your venture into running, and just remember, you CAN do it!

As always, I am here if you want any advice or tips.

Take care,


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