Couch to 5K in 4 weeks!

*Consult a doctor before starting any training plan.

Don’t cold start! Try to give your body at least 5 minutes of warm up. Dynamic stretching is helpful during warm ups. A nice warm up walk is great!

While you are running keep your stride length normal - not too long. Your body should feel natural, head and neck neutral and relaxed.

Tips

Equipment matters - don’t wear running shoes that are too old or that don’t support your feet, this can lead to injuries. A running store can often help fit you with a good pair of shoes for your body.

Stretch! But static stretching should be done AFTER working out. Warm up with dynamic stretching if it feels good to your body.

Let your heart rate come down easily after running - take your time and walk or slow jog.