We outline how to follow the Couch to 5k programme and become a feeling based runner at the same time. Complete the C25K the Chatty Sparkly way and you will love running from the word go.
Following on from our previous video Top Tips for Beginner Runners we thought we would give you some guidelines to help you complete the Couch to 5k beginners programme as a Chatty runner.
Couch to 5K Programme
There are many variations on this successful beginner’s programme but it is a one size fits all approach to starting running. It was originally designed for people with a good level of fitness. We have found that if you don’t have a basic level of fitness then you will find it a struggle to complete the sessions and enjoy your running at the same time. The programme gives you set running and walking intervals and progresses quickly to non-stop running. Although the small print tells you to run at a conversational pace, in practice many beginners run ‘huffy puffy’ in order to complete the intervals.
Using the the Couch to 5K Programme
The C25K programme’s main advantage is that it gives you a structure to follow. You can pop your headphones on and start the session without having to think about what you are doing. If you are reasonably fit already you may be able to stay Chatty as you run each repetition and you can progress rapidly to non-stop Chatty running. If you are not that fit here are some tips to help you adapt the programme to make it work for you.
Stay away from hard work
It is much better to walk in order to stay Chatty than to push on and run ‘breathy’ or even ‘huffy puffy’. Making running hard work will not help you become a better runner. Running too fast puts your body under stress. It trains your anaerobic or emergency energy system rather than the aerobic system. Run hard and acidity will build up in the body and that makes your legs heavy and causes fatigue. It’s not a nice place to be! Instead you need to train the aerobic system that makes you fitter for running distances. Running Chatty achieves this by stimulating the adaptions you want in order to run longer and eventually faster.
Run as slow as you dare
It’s tempting to hare off at top speed when the app tells you to run. Instead start very slowly. Make sure your walk intervals are brisk and only increase the pace slightly when you are told to run. This way you are more likely to get to the end of the running section feeling comfortable. As you progress your running pace will naturally get faster.
Slow the pace to a walk as soon as you feel ‘breathy’
If you find that you can’t reach the end of the running section without getting ‘breathy’, don’t push on. The encouraging voice on the app will try to keep you going but ignore it and slow to a walk to stay Chatty. Reassure yourself that you are adapting the programme for your own needs and this is important if you finish the programme with a love of running.
Keep to the walk intervals
Slowing to a walk before the app tells you to means that you are listening to your body. You will run less and walk more at first. For example you may run for only 40 seconds, instead of the 60 seconds set in session one. So walk for the remaining 20 seconds and also for the 90 seconds walk interval. Only start running again when the app tells you.
Repeat each session until you can finish each run section.
If you don’t manage to run Chatty for the full 60 seconds simply repeat that session next time. Each time you do it, you will be able to run for longer. When you find that you can easily complete each 60 seconds at Chatty pace then it is time to move on to the next session.
Not sticking to the set intervals should not be seen as failure
Resist the little voice in your head that encourages you to push on before you are ready. Taking your time to complete the C25K programme, rather than in the eight or ten weeks set, is much better for your body. You will be getting all the benefits from training at Chatty pace which you can find out about here. It might take you twice as long to complete the programme but this is not a problem. The original NHS programme builds to thirty minutes of non-stop running. This is a realistic goal only if you ignore how many weeks it takes you to achieve it and how far you actually run in that time. Running 5K in thirty minutes is a tall order for any beginner!
You don’t need to do three sessions a week
Complete the C25K the Chatty Sparkly way with only one or two sessions of running a week. This is plenty for a beginner. You need to give your body time to recover in between each session. It is in the recovery time that your body adapts to make you fitter.
What about running up hills
If you start a running section uphill you will have to walk in order to stay Chatty. Running up a hill is hard work and will make you ‘breathy’. So try and choose somewhere flat to run when you start off. Gradually introduce hills as you begin to get fitter. You will find that you are running up hills you used to walk up after a few weeks.
What about Sparkles?
Sparkles are not part of the Couch to 5K programme but that doesn’t mean you can’t add them in. They are great for improving your running form, flexibility and co-ordination. You can find out how to Sparkle here. Add Sparkly ten second runs in to the programme after four or five weeks of running. This will give your muscles and tendons time to strengthen up. Take it easy at first too! Sparkles are not sprints.
How do you adapt a Couch to 5K Programme for running group?
In our next video we look at the difference between the Couch to 5K and a Walk to Run programme and we outline how the latter is best used for running groups.
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