In the previous blog, we took a dive into load management with runners that are overloading and overworking themselves. Today, we are on the other side of the scale. We are learning how to go from little/no physical activity in your day to a regular running program.
Regular physical activity has such amazing benefits on our physical and mental well-being. If you engage in regular exercise, you may:
reduce your risk of a heart attack
manage your weight better
have a lower blood cholesterol level
lower the risk of type 2 diabetes and some cancers
have lower blood pressure
have stronger bones, muscles and joints and lower the risk of developing osteoporosis
reduce your risk of falls
recover better from periods of hospitalisation or bed rest
feel better – with more energy, better mood, more relaxed with better sleep.
Credit: https://www.betterhealth.vic.gov.au/
During a time where gyms are closed and not looking at opening anytime soon, running is a simple and cost-effective way to keep your body fighting strong. For anyone that has been stuck in a rut, demotivated to get outside, or have no idea where to start with exercise, this is for you! With the weather getting warmer and the sun shining here in Melbourne, there is no time like the present.
The “Couch to 5K” program was introduced by the National Health Service in the UK. The program was designed to help the ‘average Joe’ safely and effectively make their way from the couch to running 5Km’s in nine weeks. The program features three runs each week with specific and realistic progressions for each run.
There is also the freedom to repeat weeks if you feel that you are not ready to progress to the next stage of running. Below is a graphic of how the program is outlined. To get started with your program, download the “Couch to 5K” app on your smartphone for run-by-run instructions, tracking and more.
