From Couch to 5k: A PT’s Guide to Getting Safely to the Starting Line of a 5K Pain-Free

Beginning a new running program can be daunting, like a couch to 5k, but is a great way to improve your overall health and fitness. It is important to begin your training with a plan in place in order to embark on this journey in a safe and effective manner to avoid any lingering aches and pains. The following tips, as provided from a doctor of physical therapy, are perfect for beginners or individuals looking to get back into running!

• Choose the Right Gear! The prevention of common running injuries starts with a good running shoe that offers good support and fits well. When you purchase a new pair of shoes, it is important to “break them in” by going on walks in the shoes so that your body and feet can adapt to them. Make sure to check your feet for bruising, hot spots (new redness), or blisters. If you are finding these following your walks or runs, it might be time to find new shoes or change your current footwear. Ask a professional if you continually find yourself having these issues. 
• Running Mechanics Running efficiency is important when starting your couch to 5k training. Keeping your steps short with emphasis on your feet landing under you can help to keep your cadence at a range that can reduce your risk of injury or pain. Cadence is the amount of steps you take per minute when running. Having a lower cadence can cause unnecessary force on your joints thus leading to potential injury or pain. If you find yourself having knee, ankle, or foot pain, it might be worth having a performance physical therapist assess your running mechanics! 

   

• Strength TrainingOne of the commonly overlooked parts of your couch to 5k running program is strength building. Adding in targeted exercises to increase your leg strength and bulletproof your joints, can reduce your risk of injury as you ramp up your training. Training the glutes, hamstrings, quadriceps, achilles complex, and shin muscles can improve your speed, power output, and overall strength capacity while running. MotionRX’s favorite hamstring strengthening exercise for runners is the single leg elevated hamstring bridge. Click the link below to view this exercise!

• Listen to your Body and Gradual ProgressionIt is important to listen to your body and gradually increase your running time and distance. Take your time with each step of the program. This way your body will adapt to the new stresses of running and your risk of injury will significantly reduce. Rest days from running are important to let your body recover. Don’t forget to drink plenty of water and eat a healthy balance diet with emphasis on protein, to support your new training plan. Are you Ready to Start your Journey?

  Starting your couch to 5k journey is exciting and a great way to jumpstart your healthier lifestyle! The following tips are a start to reaching your goals pain-free! If you are ready to start your running journey and need more personalized advice, reach out to us! At MotionRX we have performance doctor’s of physical therapy who specialize in the rehabilitation of injured runners or new runners wanting personalized training programs! We are here to support you every step of the way! Click the link below to book an appointment TODAY!