January is the perfect time to add new habits to your routine, especially those focused on health and fitness. It’s tempting to set bold new goals for the new year, but an overly ambitious training plan or an unfamiliar type of training can lead to injury and burnout.
The best approach is to be realistic and start small. But if you’re starting a new running hobby for the first time, or picking it up after a break or injury, it’s hard to know what a sensible new training plan will look like. That is why many people prefer the best fitness. App.
The Couch to 5K app is a step-by-step training program designed to make fitness easy. Over the course of a few weeks, you prepare your body to confidently transition from walking (see how he walked 10,000 steps a day while going to the gym) to jogging or running with confidence. It also gets your mind used to the subtle nuances of warming up, pushing, and cooling down.
This guide will explain everything you need to know about the Couch to 5K program. This will not only help you feel healthier and happier, but also safe and secure as you begin your fitness journey. From understanding what these programs are to what you need to get started, whether you’re gearing up for the January 1st launch or want to get an early start, check out the best of his books you can download. Introducing the Couch to 5K program.
What is the Couch to 5k program?
A Couch to 5K is a step-by-step training program using audio coaching that helps beginners go from walking to completing a 5K run in just a few weeks. In some cases, these programs exist as standalone apps, such as NHS Couch to 5K and Couch to 5K Runner. Or you can find similar his 5K challenges built into other fitness apps and fitness trackers, like Nike’s 5K Training Plan or Garmin’s Couch to 5K running app.
Once you download the app or sign up for a challenge, you answer questions about your fitness level and goals and the app helps determine your training plan. Beginners start with short workouts, mostly walking, with only one or two jogging intervals. Over time, increase the duration and intensity of your workouts and the length of time between runs as your endurance and cardiovascular fitness steadily improve.
If you have a high fitness level, or even if you run but not regularly, you can use the Couch to 5K app. However, most apps will personalize your experience and start learning more through a training program rather than starting from scratch.
The Couch to 5K app and program are created specifically for beginner runners, so your training will be challenging enough so you can feel the burn and progress each week, but easy enough to achieve and (hopefully) It’s safe, so there’s no ankle strain or pain. knees. If you find a session too difficult, you can go back a week or complete the workout again without moving forward.
In addition to getting your body used to running, the Couch to 5K program is a great source of motivation and provides lots of audio feedback, badges, and encouragement. However, if this is not your purpose, you can also customize the experience and silence some of them. Entire audio cue.
The great thing about the Couch to 5K app is that it helps with motivation because people can see their progress, and it keeps things fresh by adding intervals and progressing through the workout. However, these programs are also gradual, so there is less chance of injury or burnout.
What do I need to get started?
The advantage of the Couch to 5K program when compared to most other forms of fitness is that you don’t need a ton of kit to get started. However, there are some important things we recommend you consider to make your experience safer and more enjoyable.
All you need is comfortable shoes suitable for running. No need to worry about specific features yet. Unless you know there are things to be careful about, you should use shoes you already own or look for shoes that are more stable and comfortable.
It’s that simple. As you get more serious about running, you may find a better, more specialized type of shoe. But for now, all I need is something reliable. Peruse our guide to the best running shoes and choose options like the Adidas Adistar for those who like to jog slowly or his ASICS Gel-Nimbus 25, a comfortable running shoe designed for long, steady runs. is recommended.
The same goes for running clothes. No need to buy a new kit. For now, all that matters is what you feel comfortable with, and this may change as you get more used to running.
For example, jogging pants are comfortable at home or for other workouts, but running tights or leggings may be more comfortable when you’re running on the pavement.
One thing to consider when running in cold weather is to wear lots of layers. This allows you to quickly heat or cool your body as needed. When buying new clothes, look for materials that are sweat-wicking and won’t get stuffy even when you sweat. If you’re running at night, you may want to consider bright or reflective tops.
The best way to use the Couch to 5K app is to listen to audio training. This will tell you when to walk, when to run, when to start cooling down, and sometimes even provide tips and encouragement. You can also listen to this from your phone, but it’s not ideal so we recommend buying headphones.
When you’re just getting started with the Couch to 5K app and aren’t doing much running, many headphones are stable enough, but as you progress you’ll need headphones that are sweat-resistant and safe. . We recommend checking out our best running headphones or best workout headphones guide for some options.
If you want to run for long periods of time without worrying about them falling off, Beats PowerBeats Pro are the way to go with their rugged design, ear hooks for a great fit, and great battery life. Great sound quality. If you’re on a budget, try the Jlab Go Air Sport earphones instead. These are very comfortable running earbuds with decent audio and surprisingly solid bass.
The last thing we recommend is a selection from our guide to the best fitness trackers or our list of the best cheap running watches. To be clear, you don’t need to run these devices, especially if you want to run the Couch to 5K program, which tracks your activity and coaches you as you move.
However, research shows that people are more likely to achieve their health and fitness goals when they track their activity throughout the day. So if you want to start 2024 off on the right foot, it makes sense to find a way to keep track of you even after you close the running app.
It might also be interesting to use data from your fitness tracker or running watch to see how your running progress is affected by your sleep or menstrual cycle, and vice versa.
The Garmin Forerunner 55 is a smart, thoughtfully designed entry-level running watch for those who take their training more seriously or are stepping up from a basic fitness tracker. If you’re on a budget or want a simpler option, try the Fitbit Inspire 3. If you want an entry-level tracker that’s incredibly easy to use, it’s our top pick.
Best Couch to 5k app
Below, we’ve selected the top Couch-to-5K running apps that work on their own. However, some of the best fitness apps like Strava, MapMyRun, and Runkeeper have their own training programs built in for 5Ks. So if you’re already using one of these, that’s a good place to start. Other trackers and ecosystems also have options for his 5K plans, such as Garmin’s Start to Run 5K! App.
1. From the couch to a 5K runner
The Couch to 5K Runner app is one of the most established and popular options, and for good reason. The app is incredibly easy to use, with intuitive color-coded cues and helpful audio feedback to mark your walk and run intervals.
The standard program offered by Couch to 5K Runner consists of eight weeks and three running sessions per week of 30 minutes per session, but we will create a program tailored to you.
The app integrates well with music apps as well as other running and fitness apps, so you can listen to your favorite tracks and audio coaching at the same time.
You can download the Couch to 5K Runner app for free and try four running sessions, but if you want to continue you’ll have to pay for a premium subscription, which starts at $6.99/£6.99.
2. NHS 5K from the couch
Created by the UK NHS, this is an incredibly simple and easy to use app. It’s also one of the only Couch to 5K apps that’s free, which is why we recommend it most for those new to running and fitness apps.
One of the best things about this app is that it’s made in partnership with the BBC, and features a host of celebrity motivational voices, including comedians Sarah Millican and Sanjeev Kohli, and presenter Jo Wylie. It’s about being there.
The standard NHS Couch to 5K App program can be completed in as little as 9 weeks, but you can go longer if you need more time to reach your 5K goal. Like most of the other apps on this list, it works at the same time as the music app, allowing you to lower the volume and listen to instructions from your trainer of choice.
3. Zombies, run! 5k training
Zombies, run! is a popular running app that increases your motivation to run with a story about zombies chasing you. Zombies, run! 5k Training is by the same creator, but for beginners he is his 8-week training program and audio adventure specifically designed to help you run 5 km distances.
This app offers an 8-week basic training program that includes 25 workouts. Each training is accompanied by an expert training his know-how and an incredibly tense zombie story. If you are looking for an executable program that is different from others, this is the one for you.
Run with the original zombies! The app offers more features, including over 400 missions, interval training, and more, so the developers encourage runners to switch to the app once they feel confident. Like the other apps on this list, you’ll need to sign up for a subscription starting at $5.99/£5.99 per month or $34.99/£34.99 per year.
4.C25K
This is another very popular and feature-packed Couch to 5K app. If you’re used to using fitness apps and want to customize it as much as possible, this is the running app for you.
It offers everything you’d expect, including personalized running programs, coaching, and integration with many other apps and services, but you can also map your runs using your phone’s built-in GPS. This is a great feature.
We really like the interface of this app. It has a clean, well-designed look and minimal fonts that you’d expect from a top-tier fitness tracker. The app isn’t free, but there’s a trial version to see if you like it, and then several different subscription tiers are available starting from $4.99/£4.99 per month.
This article is part of TechRadar articles Stay healthy for 24 weeks fitness content.