With the kids back in school and Nassau County already enjoying some gorgeous fall-like weather, many of our patients are considering getting back into running. Now, this is a great form of exercise—it’s a source of cardio that doesn’t require expensive gym memberships or fancy equipment. However, if you spent more time lounging by the pool than working out this summer, diving right into a new running routine could spell big trouble for your feet.
Do you want to get fit, enjoy your runs and avoid pain and injury? While it will require some planning, this goal is possible. All you need to do is follow this Couch to 5K plan from Massapequa podiatrists Dr. Mark Gasparini and Dr. Novneet Chhabra.
Running for Beginners ![Man sitting on couch]()
Whether you’ve never been a runner or you’ve taken some time off of training, starting a new program can be challenging. First of all, inexperienced runners are twice as likely to get injured as their more seasoned counterparts, according to this study. Plus, staying motivated can be difficult with any new exercise program. For that reason, many new runners like to set themselves a training goal—like completing the upcoming Mighty Madison 5K in Massapequa—in order to help them stick with their workouts.
Of course, setting a goal of completing a race is a great way to stay motivated and stick to a new workout routine. But working too hard to reach a set distance goal can also increase your risk for a running injury. So, for that reason, we encourage our patients to train carefully and follow the advice laid out in this couch to 5K plan.
Couch to 5K Plan for New Runners
Before you hit the ground running, it’s important to select supportive athletic shoes that feel comfortable on your feet the very first time you wear them. Finding it hard to get a comfy fit in any sneaker? You will most likely need additional intervention, since sneakers don’t come with supportive inserts. Just come to the office and ask us about adding Medical Grade Insoles (MGIs) or custom orthotics to your footwear. Then, once your feet are feeling great in those shoes, it’s time to get down to the business of training.
5K Training Plan for Beginners: a Week-by-Week Guide
When you’re a newer runner, or when you’ve been inactive for a long period of time, it’s important to ease yourself into more strenuous activities. This will help you avoid common running injuries, such as shin splints and plantar fasciitis, that are often the result of overuse. And, with that in mind, here is your Couch to 5K plan, designed to be executed over a nine-week time period.
Week One – As you start your running journey, we only want you to train on three days, spacing them apart. Start each session with a 5-minute brisk walk to warm-up. Then, spend 15 minutes jogging for one minute then slowing your pace to a walk for 1-2 minutes. End your session with a cool down walk, time permitting.
Week Two – This week, you’ll still train on three non-consecutive days, with each session lasting 20 minutes. But this time, after your 5-minute walking warmup, you’ll run for 1.5-minute stretches, then walk for 1.5-2 minutes, continuing this pattern until your workout time is up.
Week Three and Four – Training days and time periods remain the same this week, but after your warm- up walk you can alternate between 3-minute running and walking cycles in week three, and 5-minute cycles in week four.
Week Five and Six – This week will see us mixing up your three, non-consecutive workouts.
- First run – Warm up with a five-minute walk, run for 5 minutes, walk for three, run again for five minutes, walk another three minutes and end on a 5-minute run.
- Second run – Follow an 8-5-8 pattern, with the running leading off the pattern.
- Third run – After your 5-minute warm-up walk, run for 20 minutes straight.
Repeat this pattern in week six, adding 2 minutes to the running blocks in your second run, and 5 minutes to your running block in the third workout.
Week Seven and Eight– Run three times a week, never on back to back days. In week seven, run for 25 minutes straight after your 5-minute warmup, and in week eight run for 28 minutes straight.
Week Nine – This week, you’ll warm up for five minutes and run for 30 minutes in all three training sessions, meaning you should be ready to complete the 5K race of your choosing, as long as you follow some additional safety guidelines.
Couch to 5K Plan: Additional Safety Tips
In addition to carefully following the workout plan listed above, be sure to:
- Include rest days, when you don’t run but you do engage in cross-training to stay active. Great options including swimming, resistance training, yoga or cycling.
- Don’t push through pain. If you feel a bit sore after a running session, that could just be a sign that you’ve worked out some new muscles. However, if the pain persists for more than a day or two, an injury may be developing. Stop training and call the office at 516-804-9038. (You can also follow this link to contact us and make an appointment.) When you come and see us at our Nassau County podiatry practice, we can rule out injury; help equip you for pain-free runs; and ensure that you safely complete our Couch to 5K plan so you can meet all your race-day goals!