If you’ve been waiting all summer to get back into routine—and back into shape—now’s the moment. One of the easiest ways to start working out after a long period of inactivity is to get into running—all you need are sneakers and a road, trail or even grass. But any time you take up a new sport, you run the risk of injury—especially if you dive into training too quickly. Need some guidance as you work your way up to longer running distances? Here is a safe cough to 5K plan, courtesy of Smyrna podiatrist Dr. Alvin Cowans.
A Note for New Runners ![Girl sitting on couch]()
This study proves that new runners are at twice the risk for sports injuries as more experienced runners. At the same time, many new runners set themselves big goals, deciding to train for a race like the Jonquil City Jog 5K before they’ve even laced up their first pair of sneakers. Unfortunately, the combination of inexperience and the desire to quickly add on speed and miles to your training sessions leaves you vulnerable to overuse injuries like shin splints, or to the heel pain of plantar fasciitis. That’s why, when we talk about running for beginners, we want you to follow a safe couch to 5K plan.
Before You Start: A Note on Equipment
I know we said that all you need to get running is a good pair of sneakers. But not all shoes are created equally. So we encourage you to go to a running store and get fitted—in person—for a pair of supportive sneakers that feel good on YOUR feet. On the very first time you wear them.
Also, if you have flat feet or high arches, or if you have developed plantar fasciitis in the past, you may need additional support in your sneakers. Come into the office and talk to us about custom orthotics. These custom-crafted medical-grade shoe insoles provide support exactly where your foot needs it most, reducing your risk for running injuries—or foot pain of any kind. As an added bonus, they also increase efficiency in your stride, meaning you may be able to run longer or faster than you would without them!
Couch to 5K Plan: A Weekly Guide for New Runners Beginners:
The key to avoiding running injuries is to gradually increase the difficulty of your training sessions, allowing your body to adapt slowly to new movement patterns. For that reason, we suggest giving yourself at least nine weeks to prepare to run a 5K distance. If you have more or less time, feel free to contact our office in Powder Springs, Georgia for help adapting this plan.
First Week – Warm up with a five-minute walk taken at a brisk pace. Now, jog for one minute then walk for one minute. Stop training at the 20-minute mark. Complete this workout three times throughout the week, never on back-to-back days. Even as your running times and distances change over the next eight weeks, always follow that spacing and frequency for your sessions.
Second Week – Do a brisk five-minute walking warmup. Run for one and a half minutes. Walk for two minutes. Stop your session after 20 minutes.
Third Week – Start by walking briskly for five minutes. Run for three minutes, walk for three minutes and repeat until you hit 20 minutes.
Fourth Week – Follow the schedule from week three, but extend your running and walking rounds to five minutes each.
Fifth and Sixth Weeks – During these weeks, each of your three training sessions will look different.
- Run one – Warm up for five minutes, run for five. Now, walk for only three minutes and run for five minutes. Repeat the pattern ending with your run.
- Run two – After your warm up, run for eight minutes, walk for five and end on an eight-minute run.
- Run three – Take a 20-minute run after your five-minute warm-up.
Seventh Week – Warm up for five minutes and run for 25 minutes on each of your three training days.
Eighth Week– Each session will see you running for 28 minutes without interruption, following your warm up.
Ninth Week – Now each session will see you running for 30 minutes straight, meaning you’re ready to sign up for that race you’ve been eyeing!
Final Thoughts
While you’re following a Couch to 5K plan, these additional tips can ensure your safety.
- Always space running days, allowing your body to rest in between sessions with lower-impact workouts such as swimming or cycling, or by cross-training with resistance bands or weights.
- Listen to pain. Mild soreness is normal when you’re working out on a more regular basis. But sharp or lingering pain is often a sign of a sports injury. So if you’ve been following this running for beginners plan and your body doesn’t feel right after a day or two of rest, stop training and call Dr. Cowans at 770-727-0614. When we see you in the office, we can rule out injuries and get you back to training!
