Couch to any Running Plan

HAPPY 4TH OF JULY!
I wanted to touch base on a few simple things any couch to 5k plan should address. Since running a complete 3.1 miles is the goal, running is therefore naturally the main item your body needs to get adapted toward. It is true that the act of running is a strength builder within itself, but it should not be the only means of training. Most Couch to 5k Plans do a great job implementing the run/walk method, most don’t address the mechanics of running motion.

I don’t want to get too technical in this article about doing running drills because muscle memory is key. Doing drills incorrectly can cause more harm than good. I want to address that all running movement starts in your hips however. Building a strong and high range of motion in your hips will make your running experience far more enjoyable. I would recommend working on hip mobility for at least 2-3 weeks prior to engaging in any running plan.

Another key ingredient prior to any running is working your stability muscles throughout your legs. Simple standing single leg workouts 2-3 weeks prior to your plan will add a tremendous amount of stability at foot strike and help prevent common injuries.

I hope these tips help make your future running experience more enjoyable. Remember, building endurance is about consistent work toward your goal. Just be smart and know rest/recovery is where your body builds its gains.

Happy Running
Ken Roach
Head Coach SMC XC/TF,
USATF LEVEL II