http://www.coolrunning.com/engine/2/2_3/181.shtml
If you haven;t heard about the couch to 5k program, and have been waffling about starting a running program, well this program is for you!
Started several years ago from the online running giant coolrunning.com this was designed to take all of the keyboard cowboys out there who simply trolled their running forums, and get them shoes on tread to the pavement.
The idea is simple… dont think abut the 5k, dont think about the distance, dont even WORRY about the distance. In the beginning you will mostly be walking with a few little jogs thrown in, and slowly progressively overtime you begin to run more, walk less, to where you are eventually just running. They even have an app you can download to walk you through everything and keep you on track!
What I love about this program is the simplicity. It doesn’t over complicate movement patterns that are, essentially, some of us our most primitive. Just make the commitment, put on your shoes and go.
All of that love being given… I still think a few things are missing.
1) The number 1 reason most people stop running (even a simple walk/run program) is that their knees or back begin to hurt) and couch to 5k does not educate on foam rolling, or stretching, implementing these for even just 10 minutes a day will make a tremendous difference in keeping you from getting too sore, as well as preventing injuries.
2) there is no attention to muscle conditioning, beyond the basic running/walking. I know I know I struggled with even “having a problem with this” as the program itself is so simple and really makes for a “no excuses” kinda workout program however . Strength training can help you run faster, longer, and more efficiently. A study published last year in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance. Obviously, runners with better endurance can run longer—and burn more calories. You’ll also be able to recover faster from those long runs (even if long for you is 2 miles!!) because strength training makes your body more efficient at converting metabolic waste into energy.
If you increase your strength, you’ll also increase your joint stability, reducing your risk of repetitive stress injuries, a study in the Journal of Strength and Conditioning Research, which showed that incorporating moves such as squats, single-leg hops, and ab work into a workout can not only prevent lower-body injuries, but improve performance as well. Leg exercises are particularly important when it comes to reducing injury: These exercises strengthen muscles around theknees and hips two areas that often cause problems for runners.
So all in all it is a great program to get you started, but adding in a little muscle love, by foam rolling, stretching, and weight training 2 days a week for as little as 20 minutes, will have you running much faster, and pain free.
Happy running!
