Fitness & Health

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Couch 2- 5k

Training hints and tipsPosted by wayne Tue, May 31, 2016 17:53:51
We can all run.

Ok, so I want to start with a few facts on Running.

Point number 1,

It is a myth that running gives you bad knees. Obviously there are some injuries that can prevent people from running or just make in uncomfortable either during or after but for most people running will do you far more good than harm. I am a small living proof of this.
I had my first cartilage operation at 13/14 due to a tear from early age football. In those days that meant a 4 inch cut to the inside of the knee and a long rehabilitation program.
This procedure was followed up by 1 more open knee operation and 3 further keyhole procedures. A senior orthopedic surgeon told me 18 years ago (aged 33) that my knee was in such bad condition, if I had been 20 years older they would be considering a knee replacement. He followed this up with 2 important facts.

1. Our Knees carry our full body weight and as such the heavier we are the worse it is for our knees. (advice LOOSE SOME WEIGHT )

2. The stronger the stabilizing and supporting muscles are the better your knees will be.

(advice EXERCISE/ RUN )

Right so it took me a few more years to even consider this advice and even in my early fitness days. I used my dodgy knees as a reason not to run on the road.

The biggest points to all of this is are these.

Without running I wouldn't have lost the weight I did.
Running is in my opinion the best weight management exercise there is.
We are born and designed to run, far more than we are to sit on our bums.
Yes of course your legs will hurt during or after a run, specially as we get older, but that is what exercise does. It makes our muscles hurt but they repair and get stronger. Thus the phrase NO PAIN NO GAIN.

Taking all of that on board, if you have an illness or injury and are not sure if you should be starting any sort of exercise program. You should consult your doctor. If your not sure just ask and don,t be afraid to get a second opinion. Most younger doctors see far more benefits from exercise these days than negatives.

Before I come on to the program, there are 2 things I recommend.

1, A good running pair of trainers. ( Go to a specialist running shop and get your Gait tested)

Gait test

2, When you start running, try to think of your legs and feet as shock absorbers. Stay as light on your feet as possible.

Now for the program.

Week 1.

Day 1

Initial Test.

So in order to ascertain your starting point we need to do an initial test.

After a short warm up walk.

I want you to go out and run as fast as you can, for as long as you can and count your paces/steps.(each foot,so right left right left is 4)

When you are done stop and walk to recover for the same amount of paces.

Then I want you to jog very slowly, nice and lightly on your toes for the same amount of steps.Walk to recover then repeat.

So example.

Walk = 30 steps warm up

Test = 30 steps, 15 with each.

walk = 30 steps,

jog = 30 steps,

walk = 30 steps,

jog = 30 steps,

walk back home to recover.

This should equal approx 360 steps, of which are running

Day 2 Rest Day.

Day 3

Repeat day 1 trying to increase your initial test run by 10. Don,t forget your warm up walk.


Walk = 30 steps
Fast run = 40 steps
walk 40
run 40
walk 40
run 40

Brisk walk back home.

Day 4 Active recovery

Brisk walk for the same amount of steps as day 3,s total.

Day 5

Repeat day 1 and 3 format,
run hard (dont forget to count)
walk home.

Day 6 Rest Day

Full rest day.

Day 7 #SundayisRunday

Just Run, nice steady pace, walk when you have to but try and run as much as you can. record the Time,Distance if you have the means to and number of steps you ran.

Week 2

Endurance week

This week is about building stamina and increasing the distance,time you run for. So forget the speed work. This week is about slow steady state running.

Day 1

Initial test is to run slow and steady, recording either your distance (lots of apps, devices etc available for this ) time or steps before you have to stop and walk.

Then walk and recover for exactly half the distance that you have just run. Turn and try to run all the way back without walking. If you have to stop and walk, mentally mark the point you stopped.

Day 2

Rest day

Day 3

As day 1 but if you managed to jog all the way back then, make sure you increase the distance by a comfortable amount. If you didn't, then push yourself past the point you stopped and walked.

Day 4

Active recovery, half an hour brisk walk,swim or bike ride.

Day 5

repeat day 1 and 3 but doing our best to increase the distance by approx 10 %

Day 6

Rest Day

Day 7


same as week 1, just get out and run.

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