How to train
5k
Couch To 5K Training Tips
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hey guys it's Holly from the run
experience today we're talking couch to
5k training tips if you are someone who
has never run before and are looking to
get started or if you're someone who has
taken a five to ten year break on that
training this video is for you get
excited alright guys so before we get
into the training tips I want to kind of
break down what you're going to be
wearing for your training if you're
someone who's just come off the couch or
maybe you just haven't run in a while
you're not up to date on the latest wear
it's good to kind of dial that in before
you get out there because it is
important it's not just about how cool
you're gonna look in your running photos
but it's really practicality and there's
a purpose to everything you want to have
on when you're running so I'm gonna kind
of break it down I'm going to go head to
toe for you so starting at the head hats
and sunglasses are for a lot of people
if it's summertime it's super sunny out
and absolute must especially if you're
gonna be out there for like an hour even
more than that you know down the road
you know we're coming off the couch but
maybe down the road sunglasses you can
do there are really light running
sunglasses out there that are awesome
tons of different brands you can mess
around with and ideally you know they
don't move at all they're super light
you barely even know they're on but they
do help block out that Sun hats you can
play around with there's different
levels if it's winter out you know it's
a good way to absorb sweat up there on
the head and protect you from getting
too cold up there which is awesome as
far as your main clothes
you know shorts and t-shirt is like the
staple if you're in sunny California and
you have that option available to you if
you don't just be mindful of how heavy
whatever you're wearing is so you don't
want to be in something super baggy
that's just almost getting in the way of
your movement you want something that's
going to flow with you breathe with you
dry pretty easily as absorb sweat you
know all those things are important as
far as shorts or leggings go for women
it's really a preference thing for me I
really love leggings because they stick
to you they move with you and they
absorb sweat really easily so even if
it's 90 degrees out here or something
it's breathing super easy lastly all the
way down tomorrow I'm going to tell you
guys more specifically about running
shoes but socks are just as important as
well you want to get running socks
specific you want to have something
that's going to hug that foot absorb
sweat not move around and you do not
want blisters on your feet so something
that's going to help you avoid those as
well all right guys the second thing I
want to get into is running shoes and
breaking down how to pick out your first
or whatever pair it is for you we have a
few ways to talk about running shoes I'm
not going to go down the rabbit hole of
talking about every single detail of how
they work and what separates each pair
from another but I'm going to give you
some general guidelines and tips for
them and picking a good one so basically
running shoes are kind of categorized by
the level of cushioning they offer as
well as the level of stability so how
much they're supporting you what they're
doing to your foot in response to what
your foot is doing against the ground as
far as what your foot is doing on its
own without the shoe we have an awesome
thing through the run experience
gait analysis option with dr. Kyle
bowling basically a one on one video
session where he looks at how you're
running and how your foot hits the
ground which can then lead to some tips
on what kind of shoe you are going to be
looking for as far as the shoes get
broken down once you've gotten into the
cushion and stability aspects of it
there's also a different terrain that
you'll be running on depending on where
you are what kind of running you're
looking to do this is a trail shoe so
this is going to be you're seeing a lot
of high tread there so against rocks mud
you know sticks loose gravel that kind
of thing this shoe is designed to not
just be on the road on area where you
know how it's gonna be this is gonna be
kind of unknown territory
this one actually also has a rock plate
in there as well so you'll see some a
little bit harder soles on here just
kind of protecting you against the
outside so that's a trail shoe this
one's new balanced but there's millions
out there of course and then this is
just a basic road shoe and I don't do
too much road running but when I am
doing it this is just by Nike and it's
super light good amount of cushioning
you can see this is super this is going
to be really nice and soft when you hit
the ground I like it for that as far as
how it feels that's a good indication of
how it's going to work for you so if you
put it on and it feels absolutely
miserable from the beginning it's
probably a good indication that it's not
going to be
great for running so you can kind of
play with that you know obviously any
trun assure you try on you want to run
in it to try it out even if you know a
couple back and forth especially if
you're at a running store it's a good
place to do that and a lot of people
like to also go up maybe a half inch up
from their normal shoe size at least you
want a lot of space for your foot to
spread out there you're tracking miles
or at least 30 minutes plus in one
motion repeated and your feet are gonna
be swelling a little bit as well so that
extra half-inch makes a big difference
so if you're looking for a pair of
running shoes and you haven't bought
them yet and you want to do the gait
analysis thing before and find
everything out we have an awesome
partnership with running warehouse comm
they do a great job of breaking the
shoes down all the specs on it how how
light or heavy it is the colors
everything what past users have thought
about this shoe and everything like that
so if you want to check them out we will
also drop a discount code down in the
bottom of this video that you can check
out but yeah that's gonna be the running
shoe portion on this so the next thing I
want to break down is your hydration
technique for your training I want to
talk about a little bit why we sweat in
the first place and why that even
happens especially so much to runners
when your body heats up when you get
that heart rate up and you're you know
getting out for that longer run or that
longer training session a way of you
know controlling that heat for the body
is going to be to sweat and to exert
that perspiration so you're gonna be
losing fluids and that's gonna be the
main point here so you want to be
replacing those and you want to be
getting ahead of replacing those so you
don't you don't wait until you've sweat
- then replenish you always want to be
ahead of that and always always thinking
about it even on your off days so I've
got this little swell water bottle here
not great to run with but great to carry
around with you it keeps everything cold
for like 24 hours plus of course if you
ever run experience stick around it's
even better I like to just carry with me
all the time always have it filled up
something bigger even is great because
you're just always committed to
finishing it and refilling it as well I
like to say 2 litres a day without
training is a good place to start if
you're training that day even more as
far as if you're bringing something with
you or or just drinking before and after
that's up to you
I wouldn't recommend doing anything
longer than an hour without bringing
something with you though especially
depending on the conditions outside so
just basic water don't worry in the in
the beginning don't worry about
electrolytes and bringing in all these
mixes and stuff like that I know you
hear a lot about that really basic water
is a good way to just put those fluids
back into the body you're gonna be
sweating them out next thing we're
talking about is training time so the
time of day that you're actually getting
out there and putting in this work again
you know I'm not sure what sort of plan
you're going to be on or if you're
following something specific but
training at the same time of day is
super valuable especially for me when I
was first getting started having that
variation throughout the day it's one
your body gets confused as far as muscle
recovery and stuff if you're just
constantly changing it up but but - it's
just something about you can stay more
committed when you know ok 5 p.m. is
when I work out every single day it's
just this thing that's on the calendar
like anything else if you have a meeting
every Thursday it's gonna be the same
way and you can build it in the same
type of schedule I'm so picking a time
of day that works for you play with
different things you know a lot of
people say they're not morning people
but they can be easily persuaded
especially when they feel how good it is
to get that run out of the way in the
morning and then they have their whole
day ahead of them they maybe feel a
little bit more energized if that's not
your thing and you want to just wind
down at the end of the day with your
workout absolutely fine just again try
to find that consistency so try it out
for a few weeks before deciding what
does and doesn't work for you as far as
what time of day also the when you eat
is a is another indication of what will
work for you if you're someone who
training right off the bat without
really having any meals on you
beforehand feels the most comfortable
maybe morning is the way to go
end of the day reminding yourself
throughout the day that you do have that
run coming up so kind of planning ahead
as well so find something consistent
play with it and again give it a week or
two before you decide what works for you
what doesn't alright the last thing I
want to talk about with this couch to 5k
training tips is staying motivated and
how you can do that through different
days of training you know once you're a
month in more than a month into this how
can you keep the ball rolling and keep
yourself inspired
loving running more each and every day
the first way to do that is possibly
just telling a friend of yours about
your workouts having them check you on
the back end can they hold you
accountable in some way you know you
just tell me what you're gonna do all
they have to do is a couple hours later
how is that run or how is how is that
string session you know just something
checking in on you that's not just you
promising yourself and then maybe
breaking that promise down the road the
other option is finding a group if
you're if you're a social person you're
already looking for that you know that
bigger community there are lots of local
running groups there's local running
stores that organize those groups and
those groups definitely check those out
all those people at one point or another
war in your shoes or maybe are starting
out like you are now so they're
definitely wanting to help you and
there's all kinds of questions that can
be answered there as well as just a
simple motivation to show up they're
gonna be there when you show up if you
don't have anything local or you know
you don't have a friend that that is
getting into the running scene with you
at the moment there's tons of online
running groups and we have an awesome
one the weekly running tune up group on
tons of runners posting each and every
minute from around the world as they're
running photos you know how their run
went that day notes about what they're
thinking about for their long run that
weekend all that kind of good stuff we
even have people posting that they just
woke up and they really don't want to
leave their house and then we have 10 or
20 comments on there telling them to put
their running shoes on and man up so
they're awesome ways to find that
accountability that community for
running the motivation is something that
is always being built and there's tons
of ways to do that hey guys we have a
ton of other ways you can start building
your training up and working into your
mobility and injury prevention all that
kind of fun stuff if you haven't really
done it before this beginner running
program which is totally free to you is
a good way to start it's two weeks of
workouts some good strength or some good
mobility stuff and ways to get moving
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