Couch to 5k: Q and A Follow Up

Thank you all for joining us on our recent Instragram Live session for our Couch to 5k Q and A with co-founder Amy Blitz and 9-time marathoner and RRCA certified run coach Angie Knudson! In case you missed it, here’s the skinny on starting out your running journey:

So, how do you start running?

1. Abandon your expectations of greatness when you begin running. It is a process that takes time and patience. This patient approach will keep injuries at bay.

2. Focus on time running vs distance goal (example, building up to 20 or 30 continuous minutes of running.)

3. Begin a program using a walk/run protocol (see below)

4. Once you have a 30 minute continuous run in your pocket, you can begin to focus on either increasing distance while keeping your pace consistent, or improving your pace, and keeping your distance the same (remember that distance and speed are two different goals). 

Angie (on the right) with pro runner Lauren Fleshman!

The Walk/Run Approach

There are loads of resources on a walk/run approach (perhaps one of the most famous resources is the Galloway Method) . The simplest way to look at it is to break up your workout into alternating periods of walking with periods of running. 

As you progress, you’ll slowly decrease the time of walking intervals, until you’re able to run continuously. 

Walking time should be greater than running time at first (one example, based on fitness level: 2 min run/3 min walk, repeat for 15-30 minutes total. If very deconditioned, start with just 30-60 second running intervals and incorporate longer walking intervals).

Expect a 6 week timeline to build up to continuous running (that’s with a minimum of 3x a week of your walk-run program). Some people may progress sooner, for some it may take more time. Mind over matter. Staying positive and celebrating those small wins “running for 5 continuous minutes”, etc., go a long way, as can signing up for a virtual 5k to keep you on track.

Common issues

• Runner’s knee

• Shin splints

• Bonking

• Increased appetite

Unexpected Perks

• Stress relief

• Sleep better

• Increased metabolism

Helpful Exercises

• Lunges

• Single leg deadlifts

• Clamshells

• Bridges

• Planks

• Rows

• Stretching, yoga, and foam rolling are also all complimentary.

Need additional help with starting a running program? Contact us and we will connect you to one of our certified coaches!