COUCH TO 5K

This post features a collaboration with adidas.

Over the last few weeks, I have joined millions of people who have tried the Couch to 5k app in order to boost my fitness and bring regular exercise back into my routine. I promised I would share how I got on with the programme, in case you are thinking of trying it yourself.

In summary, Couch to 5k is proving a useful tool. I have found adding the half-an-hour jogs into my routine easier than I thought, making time for three runs a week without too much difficulty. Yes, there have been a few missed days here and there due to particularly long days at work or exceptionally horrible weather. But in the main, I’ve found the routine of the exercise schedule has worked.

A couple of weeks into my experiment, I bought a new pair of adidas trainers thanks to a collaboration with the sportswear brand, to help motivate me to keep going. The shoes I was wearing have no real grip, by design (my ‘travel’ trainers), and as the weather deteriorated in October, I was slipping and sliding all over the place.

I mentioned these trainers briefly in my recent post on motivation, including a few tips on things we can do to help us stay motivated to spend One Hour Outside. And I guess the Couch to 5k programme was one such way I have attempted to motivate myself over the last few weeks.

Running and Recovery

While I am most certainly a hiker rather than anything else, I have dabbled in this running thing before. At one time I was taking part in 5k and 10km events – at least one of each a year, and they’ve featured here on Splodz Blogz a few times (back in the day!). Some friends had me train for the Lincoln 10k and I did that a few times, and even took part in the British 10k in London in 2011.

My personal best for a 10k at the time was 1 hour and 3 minutes, and I remember blogging about how frustrating I found it that I couldn’t shave that three minutes off to get in under an hour. And then, as happens when things in your life change, I stopped running completely. To be fair, I never actually enjoyed it, it was also a means to fitness and never – ever – fun.

Building Fitness

So why run again now? In my early 40s? Go back a little over a year and you’ll remember I was diagnosed with an iron and B12 deficiency. I’m very pleased that my latest set of blood test results show that my iron and B12 are suitably topped up – well, my B12 was way over at last count which means I’ve stopped all treatment now – and the doctor and I are hopeful that what happened to make me so tired a year ago is now fixed. We’ll keep an eye on it, naturally.

While I didn’t stop moving, hiking and paddling my way through 2022, the lack of energy has certainly taken its toll on my overall fitness. Hiking at the weekends just isn’t enough to build it up again on its own. I considered joining a gym, I have found the gym to be good for me in the past, but felt the options locally were too expensive or too out-of-my-way.

I was encouraged to try the Couch to 5k programme for two reasons. It would build some general fitness which I could translate to hiking and paddling, and it would give me a set programme to schedule in my diary that didn’t take heaps of time out of my week.

The Couch to 5k Programme

I’m sure you’ve heard of the Couch to 5k programme. Originally developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too, it’s now a world-renowned programme with an app created by the NHS and the BBC.

The plan involves three runs a week, with a day of rest in between, over the course of nine weeks. The programme works because it starts with a mix of running and walking to gradually build up fitness and stamina. In the first week you do just one minute of running at a time, with a walking break in-between, while in week seven – which I’ve just finished – you’re up to 25 minutes of running in one go. Each workout lasts between 25, up to 40 minutes, and includes a warm-up and cool down walk.

All the Benefits

The NHS say there are plenty of benefits of getting into running. It improves the health of your heart and lungs, can help lose weight if combined with a healthy diet, can increase bone density and protects against bone diseases, and can help boost self-confidence and self-belief. It’s also a great stress reliever and has even been shown to combat some symptoms depression.

At the time of writing this post I have completed the third run in week seven – a 5-minute brisk walk, a 25-minute run, and a 5-minute brisk walk. I’ve therefore got just two weeks to go, which means I should, in theory, be done by Christmas. Although this coming week is looking very busy, as is next, so we’ll see.

Terrex Two Flow Trail Running Shoes

I’ve heard it said that running is free, but the reality is that having a decent pair of trainers to wear is pretty important for comfort and enjoyment. I started my Couch to 5k experience wearing the trainers I bought because they squish down small to fit in my pack when I’m motorcycle touring, and while they did the job on the short runs at the start, the lack of grip and support was far from ideal. And it was wearing them out!

I therefore chose the Terrex Two Flow Trail Running Shoes specifically to get me through the couch to 5k programme. I wanted something that would keep me stable on the pavement, but also allow me to run on trails. Fell running probably isn’t in my future (!), but if I’m going to enjoy running, then I will want to be doing it in the countryside. Running around my housing estate is okay to get through this nine-week course, but the whole point is to use this to help with my fitness long term, so I need options. These adidas trainers, which were a gift as part of a collaboration, are described as a good option when you are swapping between different terrain.

Comfort and Grip

They’ve been a great choice, especially over the last few weeks when the ground has been damp and muddy in places. Continental Rubber grip gives me confidence on the trail, and the modest height of the lugs means I don’t feel all weird (and too noisy) on tarmac. It’ll be interesting to see how long the grip lasts; my heavy-footed nature (grace of an elephant…), means I seem to wear out trainers very quickly indeed, so I’ll report back when I stop wearing these to run in because they no longer provide the grip I need.

Importantly, I’m finding these shoes very comfortable. They are lightweight, with a wide toe box, and laces that help keep the trainers in place. Made from a breathable mesh upper, they keep my feet cool and dry quickly when I get them wet (which seemed to be every run in November). They are also well padded around the ankle, and I like the way they look.

The underfoot cushioning is thick (these aren’t a zero-drop shoe), but doesn’t feel wobbly. I need stability underfoot because of that lack of grace I mentioned above – but also being far from light on my feet means the cushioning is very helpful. These seem to give me a reasonable combination of both. The width helps with this, of course, spreading out my weight as each foot hits the ground. 

An honourable mention goes to the fact they are made, in part, with recycled materials. Not the whole shoe, but it’s a start.

Am I a Runner Now?

The benefits of the Couch to 5k programme on my fitness have been noticeable. There is no way I could have run for 25 minutes without stopping when I started, and in the last week I’ve done that three times.

But it is hard. Really hard. It is a physical and a mental challenge. I am not in excruciating pain or anything like that, but my muscles are clearly working overtime to get me through the increasing length runs. And I think I’m doing well not to stop and walk quite a lot of the time. That’s the point of this thing, though. Slowly training my body and mind to run, with the intention of building a better base fitness that I can then build on in 2023.

Countryside Running

At this point, starting week eight of nine, I can see myself continuing with regular 30-minute runs. I would like to get back up to an hour again (time rather than distance), and want to feel fit enough to take my runs up onto the hill if I can. Running isn’t going to take over my hiking, but I think it will continue to be a good way to keep my hiking fitness up.

The real value of the Couch to 5k has been the set schedule, and the fact I know it’s tried and tested. I can put my earphones in, lace up my trainers, and head out, not having to worry about the time as someone will tell me when I’m done.

I’d like to get to a point where I can just head out and run a loop without thinking too much. I know a couple of running coaches and might reach out to them for a 5km to 10km-ish plan – or at least a schedule so I have something that continues to motivate me in the same way this programme has done. I guess I’ll let you know how things go!

Thanks to adidas for the new trainers. This (gifted-basis) collaboration involved writing two posts – please do also read the first, On Motivation.