Running was your remedy during lockdown and now you want to run a 5K. We show you how to go from couch to 5K in just six weeks.

Ready to run a 5K? In recent times, running has been a comfort for many of us. Figures from Sport England show that the number of Brits running outside increased by 731,000 during the first lockdown, while data from Asics’ Runkeeper app revealed a 44 per cent rise in monthly active users during April 2020. The reason for running is obvious – when exercise options were limited during the pandemic, it was a clear choice for keeping physically fit – but folk also reported taking up the sport to support good mental health. Indeed, a global Asics survey of 14,000 exercisers across 12 countries found that nearly eight out of 10 jogged to feel ‘saner and more in control’.

Clearly, the benefits of running are far-reaching, and they extend beyond whittling your waistline. In fact, science confirms that regular jogging can help prevent heart disease, type 2 diabetes and cancer, plus it can be liberating, too. ‘Running gives you the freedom to escape your home without much faff,’ adds Wendy Rumble, @thebuggycoach running expert. ‘Lace up, breathe in the fresh air and get some vitamin D while burning calories!’

RUN A 5K IN 6 WEEKS

Ready to run 3.1 miles? This 5K training plan from Wendy Rumble will take you from beginner to 5K in just six weeks and on a mere three runs per week!

TIPS TO RUN A 5K

1.GO FOR GOAL

It’s no wonder so many of us started running during lockdown, but if you want to take things to the next level, it’s good to have a goal. Enter Rumble’s 5K plan (above), which is ideal for newbies. The 5K distance is a great aim because it’s a realistic goal for most people, regardless of fitness level or time commitments, and there are plenty of 5K challenges available.

2.FIND GOOD FOOTWEAR

‘Invest in a decent pair of trainers to support your running gait and the high-impact nature of the sport,’ says Rumble. Try having an online or in-store gait analysis to map your running style to your footwear.

3. COMMIT TO CROSSTRAIN

‘Do resistance training to strengthen your key running muscles,’ advises Rumble, ‘Squats, lunges and core work are useful.’ We recommend doing at least one strength session every week. Discover more about cross training for runners here.

 

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