I get a lot of questions about how to get started in running and getting in shape.  Almost every time I suggest using CoolRunning.com’s Couch to 5k running program.  It is a week by week schedule that will progress you from walking 20 minutes to running 5 kilometers (3.1 miles) in about 30 minutes.

“Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners’ program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.”

Not just for beginners

Even though I have run several 5k races, I’ve turned to the couch to 5k program several times over the past decade.   It has been a useful recovery tool after my knee injury from a skiing accident. I’ve used it after a long winter layoff and I’m using it again now after a sabbatical of sorts from running due to the birth of my last child.

A podcast makes it easy to follow

My biggest complaint was the difficulty of timing the running vs. walking in the first few weeks. Without a stopwatch and a cue card it was difficult to know how long to do each interval.  Luckily, I found a podcast that does the work for you.

Robert Ullrey’s Podcasts for Running is fumble free way to follow the plan. Just put on your headphones and listen for the cues. Robert tells you when to run, when to walk and when your done. The cues are timed to follow the plan and are mixed with music to keep you entertained.  I found that the music wasn’t exactly my genre of choice but with the volume low it isn’t distracting at all and you can relax and enjoy the running and walking.

So visit coolrunning.com,  get the podcast, turn off the computer and go for a run.

Other Web resources:

Wellsphere: How to Run a 5K

Recommended Reading:

Runner’s World (1-year subscription on Amazon)

The Courage To Start: A Guide To Running for Your Life

Running for Mortals: A Commonsense Plan for Changing Your Life With Running

Marathoning for Mortals