Getting Up Off The Couch To 5K Running - A Quick Start Up Guide

If you're considering getting fitter and would like to go from lounging on the couch to 5k training then there are a few things you need to do first. Give some attention to the next few points before you start any 5k training program: -

#1 Give Your Body The Once Over

First things first. Make an appointment with your doctor or physiotherapist to make sure you’re in good health or you have any joint or muscular complications before you begin your training.

#2 Invest In Your Health

The bare minimum any new runner needs is at least one pair of good quality running shoes, ideally selected for you by practiced staff at a respectable running store that have the equipment to monitor your running style.

You’ll also have to do some research so you know exactly what changes you need to be seeing through your training and how and when to take your training forwards or take a step back.

Lastly it will be a big help to you if you get some running clothing such as waterproofs, gloves, shorts, thermal underwear and running socks etc.

#3 Get The Foundations Right

Start off steadily, increasing your distances little by little, making sure you can allow sufficient recovery time between runs. I advocate that you leave at least 24 - 48 hours in between very difficult runs to begin with, but more if you need it.

If you plainly are going from the couch to 5k training and can’t run at all to begin with then you must begin by power walking until you’re able to jog easily, from then on you can push yourself a little faster. Running 3 times a week is usually enough to start seeing improvements in your fitness levels.

To find out more about going from the couch to 5k running, I would endorse ‘5k Training For Beginners.’ It’s one of the most effective 5k training schedules for beginners offered on the internet, perfect for anyone that wants to master how to run a 5k race in the fastest possible time.

Would You Like To Go From Couch Potato To 5K Runner?

Have you ever watched a running race and thought to yourself how terrific it would feel to go from ‘couch potato to 5k’ runner, then take heart, with a little dedication and the appropriate type of training, you absolutely can do it.

The secret is to begin little by little, by gradually improving the distances and pace you run at. No one has ever gone from couch potato to 5k runner without any training or practice, they just trained consistently and followed a regular 5k training schedule, consistently taking the steps required to enhance their fitness up to the point where they could easily run 3.1 miles in one go without stopping.

• Initially you need to set some realistic goals. These should be a succession of less challenging goals broken down in to manageable chunks which lead up to your main aim of running a 5k race. Being able to run a set distance, eating balanced meals or running on certain days are just a few examples of specific, measurable, achievable, realistic and time framed goals.
• Next you'll need the guidance of a good training schedule which you can buy one from a reputable source. ‘5K Training For Beginners’ is a first-rate choice. This schedule needs to include a section on the theory behind running so you know how your body responds to training so you can carefully avoid over training and picking up injuries.
• Thirdly your footwear has to be suitable for your running technique. Running in any old footwear may potentially cause long term injuries to joints, especially your ankles, knees and lower back.
• Lastly you need to spend time practicing. This is where most runners give up. Without knowing the changes you should be witnessing in your fitness and endurance levels you too may falter.

If you’d like to discover how much training you need to do in order to go from couch potato to 5k runner, ‘5K Training For Beginners’ will show you all you need to know. Click here for more details – couch to 5k

What Is The Perfect 5K Training Schedule?

If you’ve decided to enter a 5k this year, then you’re going to have to put some time and effort in to your training which means ideally you'll need to stick to a 5k training schedule.

Your mind is focussed on your target, you’re ready, willing and able, but what’s your next move?

This is the point at which many people would search online for a giveaway 5k training schedule. You’ll not struggle finding one, there’s heaps around that you can download from most running or charity websites, they’ll more often than not give you a a chart with a collection of numbers relating to distances or times you need to to run each day

But the problem with these free programmes is that you’ll find out absolutely nothing about running and this lessens your chances of success and increases the likelihood of suffering from injuries.

Any high-quality training schedule should contain all the following: -

• Nutritional advice, you can’t expect to do well if you are filling up on the wrong type of fuel, after all you wouldn’t put diesel in a petrol car...Would you?.
• New training techniques which improve fitness levels. Up to date training methods have moved on dramatically. Using them means you're unlikely to overuse the same muscles and joints which can lead to progress stopping injury.

The advanced strategies in my new guide - ‘5K Training For Beginners’ will rapidly enhance your fitness levels and minimise the time spent training.

• The best way to choose running shoes and the right options of clothing to choose.
• Tactically placed rest days that take in to account the level of effort of the previous days training.
• Perhaps the most important thing an effective training schedule should teach you exactly how your body develops from the beginning of your training right up to race day, meaning you’ll see exactly what it is you’re attempting to accomplish. You’ll know when and how to change your training to boost your progress and quickly recognize the signs of overtraining and sidestep incapacitating injuries.

To find out more about ‘5kTraining For Beginners,’ an entertaining and simple to use 5k training schedule for beginners simply click on couch to 5k.

What Makes A Good 5K Training Program

Most things that have ever been created or achieved in life has been planned and designed in some way. Your fitness and 5k training program must be tackled using a similar way of thinking. Following a unstructured approach rarely gets the results we hope for.

A 5k training program that gets results is a valuable part of the process. You’ll need advice, direction and particular goals and targets to aim for, a good quality program will give you this.

Look out for any of these points in your 5k training program: -

The Good

Training for a 5k depends on a routine and any good program must contain this. It needs to allow in enough rest, so your body has time to recover whilst allowing you the opportunity to add in more training if for some reason you haven’t been able to train on your scheduled days.

One of the fundamental Factors of any 5k training program is the knowledge and information you’ll obtain from within it. Once you know how your fitness levels should be changing, you’ll stay motivated and be able recognize the times when you should work harder or hold back a little.

The Bad

If you're following a plan that is just a table which contains days and distances of runs or times for you to do is absolutely useless. The days of just trudging away mile after mile have gone, there are now more effective ways to increase your fitness levels.

The Ugly

Any program that tells you you can run a 5k as a complete newbie in merely two or three weeks is not going to work, your body can’t possibly alter that quickly. This type of assertion may well sell training programs, but it won’t yield many if any 5k runners.

Want to understand more about training for a 5k?  ‘5k Training For Beginners’ will teach you all you need to know. It’s an exceptionally effective 5k training program, perfect for anyone that wants to get off the couch to 5k running in the quickest possible time. Click here for more details.

Would You Like To Run For A Marathon Charity?

One of the number reasons for the increasing popularity of the modern marathon is that they are now commonly being used as a way of helping to raise funds for charities and worthwhile causes. Whichever marathon charity you go for, it will have greater importance to you if you choose one that is linked to someone who you know or have known that has been affected in some way.

Most people do select a certain marathon charity for the reason that they have a friend, family member or loved one who possibly will or would have benefitted in some way by the cause that charity supports. Selecting a charity to run for like this may have the following positive and motivational benefits: -

Making the decision to enter for charity could the ultimate kick start for many runners in making them take action by booking a place and beginning their marathon training.

During your running training for the race, there may be some difficult times. If you’ve chosen a charity that is near to your heart, you'll be able to take inspiration and encouragement from the fact you will be serving others and this will make sure that you don’t give up and keep going.

Running is largely a lonely, individual activity and whereas many people desire to run with friends or a club, running for a marathon charity also helps you to feel an integral part of a much larger community.

Many marathons have limits on the amount of places offered to casual runners and it's often a matter of luck if you'll be allowed to run or not.

Charities are now given a number of spaces and by applying for a place presented by one of these charities, you are far more likely to get a place. The conditions of your acceptance will be governed by you helping to raise a substantially sizeable amount of funds.

When you are taking part for a marathon charity you'll have another responsibility and this will certainly encourage you through your low days and difficult running sessions. Perhaps the most important element of this is that you will get so much support and encouragement in the course of and after the race that you’ll find it much more likely to keep going.

If you are thinking about whether or not to take part in your first marathon, you need to master and know the basics. Training for a marathon is no longer just a case of running mile after mile day after day. Current marathon training methods have changed the way you need to tackle your running, making it fun, motivating, much faster and with less risk of suffering from injuries or illness.

5K Training, Going It Alone Or Hiring An Expert?

If you're considering taking up running or actually starting a 5k training regime, would you get the best results going it on your own or could you benefit from employing the skills of a coach or personal trainer?

It's usual these days for people to employ experts to help them to achieve particular goals or activities they would like to take part in. Tennis, Basketball and Swimming coaches are just some of the professionals many use to speed up progress and stay motivated.

Getting better at running is no different. Here are a number of the benefits you'll notice if you hire a coach to help you with your 5k training: -

Motivation

A good running coach will make sure that you are committed and making progress. Evidence shows beyond doubt that once we create appointments, there is always a greater reason to be on time, work harder or simply turn up and this will make sure that your 5k training gets done.

Knowledge

Training to run a 5k race isn't simply a case of grinding out endless miles, there are a number of advanced training techniques that reduce the amount of time you need to devote to your training whilst making sure you improve much faster.

Preventing Injuries

Accomplished personal trainers and coaches will recognize the signs of overtraining or possible injuries lurking. By keeping your coach informed and discussing the way you feel you can be sure that you aren’t doing too much it and dodge progress stopping injuries.

Progression

One of the main reasons for most runners stopping before they see any real signs of progress is through a lack of improvement. A coach will ensure that your fitness is getting better so you keep improving at the fastest rate possible.

If you like the concept of training with a running coach but can't afford to pay upwards of $50.00 per workout, why not have a look at ‘5k Training For Beginners.’ It’s one of the most successful 5k training schedules for beginners available online, perfect for anyone that wants to discover how to run a 5k in the quickest possible time. Click here for more details.

Top 5K Tips For The Running Novice

Here is a selection of 5k tips for the first time runner. Knowledge is power when it comes to trying things for the first time, such as running a 5k race. Sometimes the simplest of ideas make the biggest difference to the success you have.

The very first race you take part in is an exciting occasion. Here are some 5k tips to help you make the most the experience.

#1  You're not a sprinter, don't run like one! The buzz of the starting line usually leads to setting off under a burst of adrenalin, much too quick. This is a mistake because it tires your muscles very fast, meaning you to have to slow down or stop completely.

#2  Don't eat anything before the race, you should leave 2 hours gap after eating before running. When you run, blood gets sent to the working muscles away from your stomach and digestive system which is then unable to break food down fully. This can leads to feeling sick and stomach cramping.

#3  Always, always, always thoroughly wear in a new pair of running shoes well in advance of your first race. This should be done weeks in advance. New shoes can take a number of miles to get comfortable in and really mould to shape of your feet.

#4  Keep sipping water regularly. That doesn’t mean gulping down litres of the stuff, just regular sips to maintain normal hydration levels.

#5  Avoid racing against other runners. Whilst it can be annoying to watch an apparently out of shape runner pass you by, you shouldn’t try to keep up with them. They will almost definitely run at a pace which they’ve trained for, you have your own speed. Your first 5k isn’t the time to let pride take over your judgement or common sense.

If you'd like to run a 5k and want to discover more 5K tips, ‘5K Training For Beginners’ will show you everything you need to know. It’s an simple to use 5k training plan for beginners that shows how to run a 5k in the quickest possible time. Click here for more details.

5K Running Tips - Useful Tricks Of The Trade

Sport has changed a great deal over the years, with some of the outdated beliefs and training systems simply forgotten in favour of newer, more successful ways of improving fitness and endurance. 5k running is no different.

To effectively improve your stamina, it’s still valuable to perform some longer runs at 5k running pace, but these ought to only form part of your whole training plan and not the only type of training you do.

These 5k running tips will assist you to stay focussed on your longer runs: -

Keep an eye on your speed. A wrist watch with GPS tracking can give you details of your mileage times and running pace as well as many other facts which can be very motivational and informative.

If you have a heart rate monitor, work inside specific levels. Your regular 5k running should be at a level so you begin to perspire, but not too hard so you can’t keep talking.

Play some upbeat music, select tunes that have the same beat to the pace you will be running at.

Set yourself smaller goals to achieve as opposed to focussing on finishing the entire distance. Break it down in to less challenging pieces in your head, maybe in to 4 chunks. Doing this makes it much less of an issue to stay motivated and keep going.

Find a running partner, not just for company although this can at times be a big help, but mainly for the extra encouragement and motivation you’ll get by running with someone else. It’s also a first-rate idea for safety reasons.

Using a number of different running routes helps to stave off boredom. Routes that are inspirational and pleasant will serve to focus the mind and provide a focus when you begin to feel tired.

If you want to understand more about 5k running, ‘5K Training For Beginners’ will show you all you need to know. It’s an entertaining and easy to use 5k running plan for beginners that want to master how to run a 5k in the quickest possible time. Click here for more details.

The Accomplished 5k Runners Guide

5k runners arrive from all walks of life and have a number of reasons for wanting to run one. Many want to increase their fitness levels and feel happier about themselves. Others are attempting to lose weight and see the target of running a 5k as a useful motivator. Others like setting themselves goals to reach, whilst others are simply running in aid of a charitable cause that is close to their hearts.

Whatever motive you have for running a 5k race, you can discover a great deal from how time served 5k runners deal with their training.

Here are their top 4 tips: -

#1  Be constant

Regular 5k runners are passionate about their training. They love pushing to get better and better, by pushing themselves further, but that doesn’t mean they always feel this way. Occasionally it’s an effort getting motivated even for them, but they do motivate themselves and simply get out and run.

#2  Do some study

If you want to get better at anything anything, you need to discover all about it. By reading and researching, you’ll find out ways of improving your fitness that are far quicker and more fun than simply pounding the roads week after week.

#3  Have rest days

Whilst 5k runners have affection for their sport, those that are experienced enough understand that they should have rest days. They will definitely have had times when they picked up niggles simply because they didn’t listen to their body or failed to spot the obvious signs of overtraining.

#4  Eat a balanced diet

When you burn off calories because of running, you should substitute them with the right type of fuel which includes a balanced supply of vitamins and minerals, Important for your recovery.

If you're aim is to become one of the proficient 5k runners and frequently enter 5k races, you need to find out all you can about 5k running. ‘5K Training For Beginners’ is an entertaining and simple to use 5k training schedule for beginners that want to learn how to successfully run a 5k in the quickest possible time. Click here for more details

What Are respectable 5K Run Times?

Almost certainly the two main concerns of all beginner 5k runners are the fear of not being capable of completing the race at all or being the slowest runner and crossing the finishing line after everyone else. Accomplishing good 5k run times just isn’t the main concern for most first timers.

After having successfully finished one 5k, most keen runners will then go on to set themselves the target of beating their own best 5k run times on each successive race or progressing up to the next distance of the 10k race.

Experienced runners normally hope to finish the race in around 25 minutes, whilst top flight runners will be looking for finishing times of around 15 - 20 minutes. However the worlds quickest ever time for running a 5k race of 3.1 miles is 12 minutes 37 seconds which was done by Kenenisa Bekele of Ethiopia.

With the majority of new runners, the usual target time for running a 5k is to do so in under 30 minutes.

Most beginner runners have other factors for entering a 5k race such as to get fitter, lose some weight or to raise funds for a charity or worthwhile cause. They definitely don’t usually enter a race to win, but simply to complete their first race in a reasonable time. They’ll then go on to progress personal finishing times or placements in successive races.

Whilst some beginners do try to run in a given time, most have other targets in mind, for example recreational first timers usually look to running the entire distance without stopping or coming last.

Seasoned and more regular 5k runners will often aim to complete the race in under 25 minutes.

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Decided To Enter A 5k Run?

A 5k run is within most people’s abilities if you’re in good health and have no serious illnesses or injury problems. If you’re wondering about entering a 5k run, there are many things you’ll need to think about before you mail off your application form.

• A check up at your doctors might be the first thing you do and if you've got any injuries, you’ll need to get a physiotherapist to fix them for you.
• Next, you’ll need to buy a good quality pair of running shoes. If you can visit a good running store that has running style testing equipment, then I thoroughly recommend that you do so.

After you’ve purchased your training shoes, wear them in for at least a week around the home, BEFORE you try training in them.

• Next I would recommend that you get hold of a running schedule, designed for your level of ability. ‘5K Training For Beginners’ is a first-rate choice. It features 4 starting points for you to select from, as well as tons of up to date training advice and advanced running techniques that help you to increase your fitness whilst actually doing less training.
• Finally you’ll need to pick the 5k run you’d like to take part in. Think about the area, the type of surface (does it contain hills, is it off road etc), how many weeks away is it and does that allow you an adequate amount of time to get ready. (Depending on your fitness levels, it should take between 6 - 10 weeks before your first race).

To find your nearest race, have a look on these websites: -
Http://www.Runnersworld.com - USA
Http://www.Runnersworld.co.Uk - UK

The last thing I should point out, there are two ways to get ready for a 5k run, you can go it on your own or hire a coach to work with you. If you like the thought of working with a running coach but don’t want to pay upwards of $50.00 per session, take a look at ‘5k Training For Beginners.’ It’s one of the most effective 5k training schedules for beginners available to immediately download online. Click here for more details.

Do You Know The Ideal 5k Pace For You?

Taking part in your first ever 5k is all about getting round without any problems. It’s a sporting event which requires that you have the fitness levels to keep going for 3.1 miles, so your 5k pace is a very significant factor.

You'll be able to decide on your 5k pace from very early in your training. There are 2 main ways you can do this: -

#1  By Using the RPE Scale (Rate of Perceived Exertion)
By using the RPE scale you are able to measure the intensity or effort you are putting in to your training. It’s a measure from 1 to 10 of the level of the discomfort you are feeling.

Basically, the idea is, the harder it feels, the higher the score. If you’re feeling very tired and need to stop, this would equate to a 10 on the RPE scale.

If you think you could use the RPE scale to gauge your 5k pace, then you need to be training to a level of effort of around 6 or 7 out of 10. This stride is just above average, you will be perspiring slightly, but can easily hold a conversation.

#2  Monitoring your pace

One of the best ways of keeping track of the speeds you're running at is to use a GPS system or an cutting edge pedometer which will give you readings of distances and your pace per mile.

After a few runs you’ll be able to work out a comfortable running speed and time yourself finishing a mile. This now becomes your 5k pace.

Your natural running pace will get faster as you get fitter
During the race you should set off at your usual 5k pace so you know how you’ll feel, without being carried along with the crowd at the beginning.

If you want to get up from the couch to 5k running as fast as possible, ‘5k Training For Beginners’ is a terrific choice, perfect for beginners that want to learn how to train to run a 5k in the quickest possible time. Click here for more details.

5K Fitness - 3 Important Rules

Being skilled at most activities needs a certain amount of practice and regularity in your training. Whilst running a 5k needn't mean you’ll need to run very long distances, your 5k fitness levels need to be a little better than many people would expect, you’ll still need to devote to your time on improving and increasing your fitness and endurance levels.

To summarize a good level of 5k fitness would be the ability to be able to run 3.1 miles in one go without stopping.

To ensure you’re fully ready to run a 5k race, it is crucial to follow these Vital rules: -

Practice Makes Perfect

In order to get better at something it is important to practice. Preparing to run a 5k means you will need to increase your body’s endurance and stamina levels and this must be done over a period of many weeks, using a training plan that is both regular and progressive, meaning your training ought to get a little harder and more demanding over time.

Spice Things Up A Little

Whilst you’ll have to do a certain amount of steady pace running on a longer run each week, you will see far faster improvements if you frequently change the things you do each workout. Advanced training techniques will push you in various ways, speed work, hill running and interval training are all good ways to improve your 5k fitness.

What You Believe You Can Achieve

Seeing is believing and this is one of the reasons why you'll need to try a number of runs that are at least as long as a 5k race.

If you want to discover how to run a 5k race and how much training you need to do to go from couch to 5k runner, then ‘5K Training For Beginners’ is an exceptional choice. It's an entertaining and simple to use 5k training schedule for beginners that want to understand how to successfully improve their 5k fitness and run a 5k in the quickest possible time. Click here for more details.

Are You Wondering Whether To Run For A 5K Charity?

Part of the appeal of running 5k races is the fact that they now seem to almost always support charities and worthy causes. Whichever 5k charity you pick should be something that is near to your heart.

Many people opt for a particular charity for the reason that they have a friend, relative or loved one who has been affected in some way by the problems that the charity supports. Selecting a cause to run for this way this will have the following benefits: -

• Deciding to run for charity may well be the kick start for many runners in actually deciding to take charge by booking a place and beginning training.
  
• Undoubtedly throughout your preparation for the race there will be times when you feel like giving up. But by having your own cause that you can take inspiration and encouragement from will make sure that you don't give up and keep going.
  
• Running for a 5k charity also helps you to take what can be a very lonely, individual activity and give it more of a team feeling, being part of a group.

Some 5k races only have a limited amount of places available to casual runners and it is often a matter of good fortune if you get accepted or not.

By applying for a place offered by a 5k charity, you are much more likely to gain a place. The terms of your acceptance are often governed by you raising a certain amount of money and this can sometimes be a substantial amount.

The extra accountability you have when running for a 5k charity will without doubt help you through your low days and difficult workouts. More importantly on race day you will get so much support and encouragement that you'll find it much easier to keep going.

If you're considering running a 5k then you should follow a 5k training schedule designed specifically for beginners. '5K Training For Beginners' is an entertaining and easy to use guide for complete beginners that want to learn how to successfully run a 5k in the quickest possible time. Click here for more details