Transform Yourself From A Couch Potato To Running 5km In 9 Weeks

Transform Yourself From A Couch Potato To Running 5km In 9 Weeks

couch potatoWe all know that exercise is good for our body and good for our skin, but sometimes making that effort to start a new exercise routine is really, really difficult.

Jogging always seems like the easiest option because you can do it from the front door of your house and all your really need is a pair of running shoes. But if you’re like me then you’re already huffing and puffing half way down the street and are seriously wondering why you even thought about this jogging idea in the first place.

So what if I was to tell you that there’s a program that guarantees you will be running 5km (or 30 minutes) non-stop without breaks after only nine weeks? And the best part is – this program is a free coaching program on the net. Where would we all be without the Internet??

Couch to 5k in 9 weeks

I have my beautiful friend from Sydney, Kris, to thank for this one. She’s never thought of herself as a jogger, but she’s already into week four and loving it!

The couch to 5k program is a beginners running program that has helped thousands of people get into the habit of regular exercise. It’s even transformed a few couch potatoes into recreational marathon runners.

You see, the problem we all make with running when we first start is going too fast and too hard. The only way you’re going to learn how to jog for 30 minutes non-stop is to slowly ease yourself into it. This means combining walking with jogging, then gradually reducing the amount of walking and increasing the amount of jogging over the nine week period. By the end of a couple of months you’ll be running for about 30 minutes non-stop which is really cool.

There’s a lot of information on the net about the program. You can just go off the running schedule provided, or you can download a podcast. I hear some podcasts request a fee but the free stuff is just as good so go with your own intuition there.

This is the link to the official C25K website by Cool Running –

And here is an awesome site I found which has links to all the different C25K podcasts and downloads on the net –

Why exercise helps our skin

One of the biggest causes of acne and premature aging is stress. From personal experience, I have found that in times of high stress, anxiety or depression regular exercise helps a lot. If not anything scientific, it’s a great way just to clear your mind and feel good about yourself.

After you get your courage up (maybe 9 weeks down the track!) you can also join a running group which is a great way to enjoy your exercise more because you get to chat and be social while you’re doing it. I love my rollerblading group, sometimes even when I don’t want the exercise I still go just to hang out and be social.

If running is something you’ve always wanted to do but haven’t been able to get yourself motivated enough, I highly recommend this program. I used to attempt jogging several years ago so would have benefited very much from this program, but I’ve since discovered yoga, rollerblading and laps in the pool which are my preferred methods of exercise.

Couch to 5k however has made me very curious and I have always wanted to be able to run for 30 minutes non-stop without feeling like I’m dying so who knows …maybe I’ll be running 5k soon too!

4 comments… add one

  • Exercise help a lot, it boots our immune system, burn those ugly body fat and of course helps to fight aging.

    When performing an exercise avoid having sweat shirt dry into your body, it can cause pneumonia and complications.

  • After suffering from depression, severe anxiety & self-harm for eighteen months, I told myself that things were getting ridiculous and that if I was honest with myself, I think I’m a kind, talented person who deserves better.

    Your site has really inspired me Fran. This year I joined my friend’s football team! Although I’m not overweight, I’m very unfit and the worst on the team. Some of the girls on my team have represented NSW and been playing for 12 years. But I’m having fun, and getting better! I can tell I’m improving cause I’m spending less and less time on the bench and more and more time being called upon by my teammates!

    Yesterday I scored my first ever goal, and we won the game. I also just recently started running 5k every 2nd morning with one of my bestfriends and doing yoga with her. I feel absolutely incredible. It’s made a huge impact on my health & happiness.

    I always love to log on to your site & read your blogs, recent and old, and get inspired to look after myself and others. I’m a proud vegetarian of 2 1/2 years, and I only buy organic & fairtrade chocolate, tea & coffee. Some of your recipes & ideas have really stuck with me and my household!

    People say they have no time for exercise in their busy lives, and being a young carer in year 12 with a million responsibilities, I thought so too. But it’s only taken a few adjustments and I’m having so much fun being a regular runner, and footballer. It’s worth every sacrifice.

    Thankyou Fran!!!

  • Agree with Mike – combining both the benefits from exercise and the natural outdoors gives a person a great feeling.

    Many of us focus on walking, running and exercise in general as a must-do chore. The great benefits that come from exercise (apart from lose weight, etc, etc) are not always the first thing to come to mind.

  • mike

    some advice: change your shirts! it prevents back acne. i recommend a cheap-o 5-pack of undershirts,

    also, nature improves mood, stress, anxiety, and has better physical gains when exercising.

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