Couch to 5k: Keeping it simple

Starting or returning to running can bring great rewards but is by no means easy. Leo Spall provides some advice and tips to help you tackle the popular C25k programme.

People who complete the C25k programme often graduate on a parkrun like this one in Whitstable, Kent

“You start off gasping for breath and end up gasping for a run.”

That’s the summary of a couch-to-5k (C25k) graduate on a forum about the starters’ programme and it sums up what getting into running can do for you.

There are myriad benefits from running and Josh Clark, a web designer who wanted to help his mum get fit, should be applauded for coming up with the original plan which has become a widely-accessible means of entering the sport. So many people now follow the programme because it makes what can seem impossible, possible.

But getting physically active is by no means easy and persistence is key once you’ve made the decision to do so. I don’t have a silver bullet to get you through – a positive, resilient mindset is probably the closest you’ll get to that – but there are a few things that might just help.

The first is to keep things simple. Running is essentially a simple act and the effort required to go from couch to 5k is taxing enough without adding to it by diving into the deep end of technique debates, devices, competition and the like.

If possible, try to start the C25k with some support. It could be a friend, a partner, a colleague or even just a supportive online running community. Even better, join a group which is making the same journey and led by a coach.

You can do it on your own, of course - the tones of Michael Johnson are smooth, Jo Whiley is calming and Sarah Millican upbeat in the popular One You C25k app - but if there is someone who will listen to you and encourage when you tell them of your victories, aches and pains - someone who wants to share your journey - that can be a big help.

The second is to focus on your successes. Starting or restarting running will likely have your brain concentrating more on what you don’t think you can do, or haven’t done, than what you can and have.

Every time you get out the door for those first few sessions can be an achievement in itself, and consistently following the plan is impressive, so acknowledge that and take strength from it.

Maybe even keep a diary of all the self-set running and training landmarks you pass and the running things you’ve enjoyed or are grateful for, such as a beautiful day, encouragement from others or the great coffee afterwards. Tell yourself regularly: YOU CAN!

There will be setbacks – nobody is perfect – but don’t be afraid to repeat weeks or alter the balance of time spent running and walking a little as you go along.

Repeating weeks is encouraged by some coaches to help build your running foundations and is a sensible approach. A mindset I've also found helpful personally is: something is better than nothing.

There are some big run-time jumps in the One You C25k programme and you mustn’t let them derail you: it is designed to take nine weeks but achieving the goal is what matters, not how long it takes you.

Upbeat: Sarah Millican can help on the One You app Credit: Adrian Long (Under CC0 license https://bit.ly/1mhaR6e)

Unless you have some other nine-week deadline unrelated to the plan, I suggest you think of reaching your target over that period a bonus rather than an indication of success or failure.

Other advice: try to make the warm-up walk brisk, as the programme says, and get the healthy habit of a stretching routine after sessions (the science is doubtful about the running benefits of this, but it makes you feel better, and that matters!).

A pair of comfortable, well-fitting running shoes is also a good idea. No need to get blinded by science here, but don’t try to do train in Flip Flops either.

Additionally, there are a couple of running tricks to make things feel easier if your brain can handle it on top of the other challenges.

One is to keep your head up and eyes forward. This can help your breathing and muscle movements - imagining a helium balloon is attached to the top of your head might help you to do this.

Driving your arms backwards and straight, having a roughly 90 degree bend at the elbow and relaxing your shoulders is another, as it helps work your legs and can give you a good running rhythm.

Getting your arm drive right - try not to swing your arms across your body - will probably make more difference than you’d think. Not convinced? Really pump your arms next time you're ascending a hill, or the going gets tough, and see what happens.

Beyond that, imagine you are holding a piece of paper between your thumb and forefinger in each hand, thumb uppermost. This technique helps to relax your hands and arms.

In the interests of keeping things simple, that’s it. And if you’re making this C25k journey, rest assured that I’m not the only one rooting for you.