Fitness Feature - Couch to 5k

Running can significantly improve physical and mental health. As a form of aerobic exercise, running can reduce stress, improve heart health, and even help alleviate symptoms of anxiety and depression. It is so hard to get started , if you have never been a runner.

“Couch to 5K” is a free program that takes people from their couch to running a 5K race. There is a paid version with no ads, and it is still cheap.

5K is short for 5 kilometers, or 5,000 meters or 3.1 miles.

It is a three day a week program, which most anyone can squeeze in. Over the weeks, Couch to 5K slowly ramps up the amount of time you spend running and cuts back the time you spend walking until you’re at the point where you can actually run a 5K without stopping. It is good because your body slowly gets used to running and cuts down on the risk of your hurting yourself. I also like it because it keeps me accountable and from getting bored. It is a simple program, and you can spread it out longer than even the weeks it calls for.

My sister told me about it, and she does it on the treadmill and elliptical trainer, as well as when she is running outside. You can stream music, and the app stays in the background, just piping in when you need to change your pace. By change your pace, we mean that the app keeps up with the time spent walking and running. Based on which stage of the program you are on, the app will tell you to start running and start walking at different time intervals. Again, the best part is you do not have to keep up with this yourself. Just turn the app on, get outside, on the treadmill or elliptical, and get moving!

There are several apps out there that do the same thing, but the one I use is pictured below. It is the original one and was invented by a runner named Josh Clark. He invented it to get his 50 something mom off the couch.

I am all about finding ways to make exercise fun! The only exercise you will ever do consistently is one you enjoy! One of my favorite exercise physiologists from my fellowship made the comment to us that "the best exercise is one you will do!"

With that, maybe the Couch to 5k app is one you can try this week to see if it is one you will enjoy and do!