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By Kelly Marshall BSc (Hons),Dip PT, NASM, SFS, IFS
Starting to run for the first time or after a long break can be a scary concept and feel tricky in terms of where to start. Training for running a particular distance or event is equally difficult and schedules can often be overcomplicated by fitness professionals. The NHS has created a training scheme for running that takes out the complication and confusion. It's an effective and simple to follow plan called 'C25K':
The C25K is designed to get someone from a couch starting point and build them up gradually to reach a 5K running distance (or half an hour) in just nine weeks. It was developed by a novice runner who wanted to help his fifty-something mum get off the couch and start running too! The plan requires three runs a week with a day of rest in between each run and each of the nine weeks is different, providing motivation and variety.
Couch to 5K is for absolutely everyone! It doesn't matter whether you have never run before or if you want to get back into being active after a break, C25K provides an easy, uncomplicated, yet systematic approach, to achieving your goals.
C25K is set up so an individual starts by combining walking with running and week one starts with just running for one minute at a time. As the weeks progress the plan allows fitness and stamina to improve without overdoing it or losing motivation. The website provides FREE podcasts (downloadable sound clips) that you listen to on your ipod/mobile phone/MP3 player as you run and it guides you through each session (i.e. with a narrator saying when to walk/run together with motivating music).
Did you know In a recent survey of 274 Nutracheck Members 2 in 3 people found our food diary approach more successful than their previous weight loss attempts!!