From Couch to 5K. A How-to Guide.
Do you have friends who have run 5Ks in the past, and want to get in shape and join in with them, but you’re afraid you couldn’t even go five meters, much less 5 kilometers?
We’ve been there…
If you see yourself more as a couch potato than a runner, do not despair! There are plenty of Couch to 5K programs available that will have you up and running in no time. And Sweetheart City Racing is a group perfectly suited to supporting your running goals.
How do I start a Couch to 5K program?
Right now, it may be hard for you to imagine running 5K in a couple month's time, much less running 5K a day, but by following a Couch to 5K program and with some work and determination, you can go from sofa starch to half marathoner in just a little over two months. It’s true!
The trick to Couch to 5K plans is something called interval training. With interval training, you move at different speeds during different segments of your running sessions. Many programs have apps for your phone so that you can listen to instructions on when to walk, when to run, and when to run faster in real time, just as though your own personal trainer is running along side of you. The benefit of this type of interval training program is that your lungs and heart learn to adapt to different levels of activity which makes them healthier and stronger each time you train. By the time race day arrives, you are better prepared than if you had trained every day at a constant speed.
What Progress Should I Expect to See? And When?
As you move further along in your training, your program will gradually increase the amount of time that you are actually running, while reducing the amount of that you are walking until you can run a 5K without a break. And before you start thinking “I could never …,” remember that it is called Couch to 5K for a reason: such programs have worked for people just like you, people who, for whatever reason, have become accustomed to a sedentary lifestyle, but who have the desire to be more physically active, if only they could just get started. The idea is that almost anyone can go from sitting on their couch to running in a 5K race if they are willing to put in the time and follow the program.
Once you have built up your strength and endurance, you will be ready to start joining in the fun of 5K events. If you live in Northern Colorado, it is not difficult to find a race (or multiple races) nearly every weekend of the year. Some 5Ks offer prizes or awards, some benefit regional charities, and some have themes, like color runs, bubble runs, and mud runs.
What’s Next to Keep My Momentum Going?
If, after you complete your Couch to 5K training, you discover that you love running, you will want to check out Sweetheart City Racing and our Colorado race calendar.
We are a non-profit, community-based organization for walkers and runners of all ages and abilities in Northern Colorado. Whether you want to enjoy weekly group runs or participate in race events, you are sure to find unique activities and events that will not only satisfy your running urge, but will also showcase the amazing towns of Northern Colorado.
As an added bonus, many of our weeknight group runs start off from local breweries with discounts and social times following the run/walk. Plus, many events allow children to ride their bikes or scooters as their parents participate in the run/walk.
If you are looking to be more of a competitor, be sure to check out the Events Page for upcoming races. In August, we are sponsoring the annual Loveland Valley 5000, a 5K run/walk, part of the proceeds from which will go to help The House of Neighborly Services, an organization that advocates for people challenged by the effects of poverty and assisting those facing situational crises.
Just like your Couch to 5K training, Sweetheart City Racing, does not overwhelm you. Rather, you are invited to take things at your own pace and skill level. With runs and races scheduled throughout the month, we enables you to craft your running calendar with exactly as much or as little running as you are ready for.
So, what are you waiting for? Find a Couch to 5K program and jump over to our Race Events page today to sign up for your first 5K, 2.5 to 3 months from now - or a group run or walk you can do this week in Northern Colorado!
You can actually do this, you just need to get started.
Follow us on Instagram and Facebook for more inspiration, and a supportive community of runners here not just here in Loveland, but also Windsor, Fort Collins, Berthoud, Wyoming, Nebraska and beyond!
