19/04/2023
The problem with Couch To 5K 👟
👟 Running is a frequent exercise 'go-to' for people trying to be more active because it has such low barriers to entry - it's cheap (because beginners do not need expensive technologically advanced trainers!) and starting is as simple as opening your front door and stepping outside.
Often, people utilise a Couch To 5K plan, because they promise results and there are literally thousands out there. A quick search online brings up more plans than you can shake a stick at!
So what's the problem??
The plan works perfectly well, as long as you're able to complete each session and recover sufficiently in time for the next one - and there's the issue.
What if you're unable to complete a session? Should you brush it off as a bad day and push onto the next session regardless?
What if you get 3 weeks in but start to feel a ni**le or pain every time you run? Stick to the plan because No Pain No Gain, right? Or stop completely because you're 'just not built for running'? (That's not really a thing, by the way!)
The main problem with cookie-cutter plans like this is that they do not allow for variation on the part of the user.
Use them, by all means! But adapt them to your needs. For example, if you are:
🚫 Struggling to complete the sessions?
✅️ Try repeating the previous week, giving your body more time to experience and adapt to the stress you're putting onto it.
🚫 Still aching and noticeably sore from the previous session?
✅️ Allow for an extra day or two of rest before your next session.
🚫 Experiencing pain during or after your run?
✅️ Speak to a professional for specific advice.
To sum up!
👟 If you want to use running as a method of getting more active, or just want to take it up because you enjoy it that's great!
By all means, choose a free plan online to guide you - BUT - listen to your body, and recognise that everyone is different, so you might need to adapt the plan to suit you.
If you need help planning your training or managing an injury, drop me a message and I'll do my best to help👍
