5K Training Plan
Research shows that any form of exercise is good – everything counts, and something is better than nothing. Why not be a part of the Legacy and help someone get active in 2014, or even make regular exercise a part of your life. Modern day life is busy, but we can limit our inactivity to 23 ½ hours per day.
The first few steps outside the front door are always the hardest- especially when the weather is terrible or I feel that there is too much else to do but I hardly ever regret it once I’m out there.
A few of my friends are thinking of doing their first 5km run/ walk. Here are the top 10 tips I’ve heard to go from couch to 5km:
•Enter an event- it’s always great to have something to focus on
•Get a suitable pair of shoes and socks
•Build it up slowly, alternating walking and running decreases the number of running injuries when you’re starting out
•If you’re busy, try making walking/ cycling or running part of your commute
•Build it into your routine- if you’ve planned it, you’re more likely to do it
•Expect tough days- but remember each step is a step to health
•It’s often more fun as part of a group- join a club, there are even online clubs like www.tribesports.com that are great for sharing ideas and getting tips
•Encourage friends to join you
•Take your camera phone in a Ziplock bag- there’s almost always something worth catching
•Remember to smile for the photo at the finish!!
Keep your eyes peeled for a couch to 5km training program – this will get you ready to run 5km in a mere 8 weeks, even if you’re a couch potato at the moment!
Andrew Murray is a GP, and is working as a Sports Medicine doctor at Glasgow 2014. He works as a doctor with the SportScotland Institute of Sport, having previously been employed as the Scottish Government’s first Physical Activity Champion. As a runner, he has run 2660 miles from John O’Groats to the Sahara and won races in places including the North Pole and Outer Mongolia. He runs for Merrell UK.