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  • Couch to 5K

    What is Couch to 5K?

    Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

    The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

    How does Couch to 5K work?

    Probably the biggest challenge a new runner faces is not knowing how or where to start.

    Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

    Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

    Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

  • #2
    Who is Couch to 5K for?

    Couch to 5K is for everyone. Whether you've never run before or if you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier.

    If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see your GP and discuss it with them first.

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    • #3
      What are the benefits?

      There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.

      Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

      Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

      There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

      There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

      Running regularly can also be a great stress reliever and has even been shown to combat depression.

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      • #4
        I tried it 2x but could never get pass week 5 ish. I can never get pass more than 3 minutes of running continuously.

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        • #5
          Originally posted by Kya View Post
          I tried it 2x but could never get pass week 5 ish. I can never get pass more than 3 minutes of running continuously.
          You should keep at it In Sha Allaah. The fitness builds up gradually.

          Do you want to try again?

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          • #6
            Probably going to start this soon in shaa Allah

            Comment


            • #7
              i keep feeling pain in my feet and shins from running
              (flat footed and i get shin split)

              Comment


              • #8
                Originally posted by Abu julaybeeb View Post
                i keep feeling pain in my feet and shins from running
                (flat footed and i get shin split)
                Are you using the right pair of trainers and doing stretches for that area beforehand?


                I got into a nice routine with the running recently and was really enjoying it alhamdulillah, but messed up my Achilles tendon from a bit of over exuberance playing football. Spent this past week hobbling about. Will probably see a bit of regression when I get back to it after its healed properly (inshaa'Allah) but looking forward to resuming again.
                ​​​​
                LAA ILAAHA ILLALLAH
                -------------------------------
                "And if you would count the graces of God, never could you be able to count them. Truly, God is Oft-Forgiving, Most Merciful." (Qur'aan 16:18)
                NOTE: Please kindly do NOT rep my posts. (Jazaa'akumullah).

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                • #9
                  Originally posted by Fakhri View Post

                  Are you using the right pair of trainers and doing stretches for that area beforehand?


                  I got into a nice routine with the running recently and was really enjoying it alhamdulillah, but messed up my Achilles tendon from a bit of over exuberance playing football. Spent this past week hobbling about. Will probably see a bit of regression when I get back to it after its healed properly (inshaa'Allah) but looking forward to resuming again.
                  ​​​​
                  airmax lol

                  its not about muscles bro

                  i feel pain on my bones when running in my feet and lower legs

                  once my studies over ima start wrestling and boxing
                  to get stamina

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                  • #10
                    Originally posted by Abu julaybeeb View Post

                    airmax lol

                    its not about muscles bro

                    i feel pain on my bones when running in my feet and lower legs

                    once my studies over ima start wrestling and boxing
                    to get stamina
                    Stretching/warming up/strengthening the muscles and whatever tissue there is around the bone can help.

                    It was helpful for me in the past and a couple of people I know.

                    You might find a couple of useful videos on YouTube if you haven't looked already, br Abu Julaybeeb.
                    LAA ILAAHA ILLALLAH
                    -------------------------------
                    "And if you would count the graces of God, never could you be able to count them. Truly, God is Oft-Forgiving, Most Merciful." (Qur'aan 16:18)
                    NOTE: Please kindly do NOT rep my posts. (Jazaa'akumullah).

                    Comment


                    • #11
                      Originally posted by Fakhri View Post

                      Stretching/warming up/strengthening the muscles and whatever tissue there is around the bone can help.

                      It was helpful for me in the past and a couple of people I know.

                      You might find a couple of useful videos on YouTube if you haven't looked already, br Abu Julaybeeb.
                      in sha Allah
                      will do

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                      • #12
                        Drive to 5K? Im in.
                        إقراء القران فإنه يأتي يوم القيامة شفيعا لأصحابه

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                        • #13
                          Just did day 1.

                          I feel I might be better suited starting off in week 2 or something with my current endurance levels. But I think it's better to underestimate than overestimate yourself.

                          Comment


                          • #14
                            Originally posted by Stoic Believer View Post
                            Just did day 1.

                            I feel I might be better suited starting off in week 2 or something with my current endurance levels. But I think it's better to underestimate than overestimate yourself.
                            Yeah. It's better to start from the beginning and allow your body to get used to the idea of running.

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                            • #15
                              Originally posted by iRepIslam View Post
                              Drive to 5K? Im in.
                              No -_-

                              Running is really liberating.

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