Ought to You Do Sofa to 5K? (5 Errors to Keep away from)


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If you happen to’re seeking to run your first 5K, you’ve come to the precise place. 

In at the moment’s information, we’ll cowl frequent questions – and 5 errors – concerning the Sofa to 5K program:

Earlier than we soar in…

If you happen to’re all in favour of operating a 5k (which you might be, ’trigger you’re right here) chances are you’ll need to attempt our new app! It accommodates a enjoyable journey that can take you from sitting in your sofa to operating a full 5k – with loads of benchmarks in between so that you can discover your groove. No guesswork wanted, simply tie your footwear and observe together with the app. 

You’ll be able to sign-up for a free trial proper right here:

What’s Sofa to 5K? Why is the Sofa to 5K Plan so standard?

young dog sleeping on modern sofa in the living room

“Sofa to 5K” is a free program that takes individuals from their sofa to operating a 5K race in 9 weeks.

5K is brief for five kilometers, or 5,000 meters or 3.1 miles.

This operating program was invented by Josh Clark of CoolRunning WAY again within the day.

What's older, this clip or Couch to 5K? Hard to tell.

It has since been co-opted and copied by each operating weblog on the market, so we’re going to be referring to a generic “Sofa to 5K” program once we speak about it.

(When individuals ask the query “How lengthy does it take to finish Sofa to 5K,” it actually depends upon which program they choose. 

It is likely to be 6 weeks, or 12 weeks, or 9 weeks. The unique Sofa to 5K plan created by Cooling Working took 9 weeks).

Right here’s the Sofa to 5K plan a nutshell:

This system makes use of an uber-popular idea referred to as interval coaching – transferring at completely different speeds all through a operating session – and lays out precisely what to do every single day for 6-12 weeks after beginning.

What's cool about Couch to 5K is each day you know exactly how you should be training!

By various your pacing, your physique is compelled to adapt to completely different speeds, and your coronary heart and lungs must adapt to numerous ranges of strenuous exercise (and get stronger/more healthy as a consequence).

Because of this, you truly burn extra energy and get higher ready for a race than in comparison with simply coaching at a continuing velocity.

In different phrases, interval coaching rocks and ought to be utilized by anyone who needs to get higher at operating.

Over the weeks, Sofa to 5K slowly ramps up the period of time you spend operating and cuts again the time you spend strolling till you’re on the level the place you may truly run a 5K with out stopping.

Mr. Gump ran like 1,000 5Ks when he crossed America.


#1) It’s easy and clear.

Print out a PDF or obtain an iPhone app and for the following 9 weeks you merely do what it tells you:

At the moment, do that.

Tomorrow, do this.


We’re all busy. Most of us lead hectic lives. And packages that inform us EXACTLY what to do enable us to observe directions while not having to determine it out ourselves.

Not that us nerds overanalyze issues to the purpose of giving ourselves nervousness assaults

#2) Most individuals suppose operating = weight reduction.

If you happen to’re model new to well being and health, and also you’re making an attempt to drop some weight, you’re most definitely overwhelmed by what you must begin with and the way you must practice.

Are you gonna go join a fitness center membership, rent a coach, and begin doing squats and deadlifts?

Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.

As a lot as I might WISH that was the reply (it’s most likely the quickest path to altering one’s physique), it’s usually a bridge too far for a lot of people.

So a majority of newbies equate operating with weight reduction (which MIGHT be true, however MIGHT not, I’ll clarify right here), and resolve to start out with a jog across the block.

#3) Sofa to 5K just isn’t overwhelming.

It’s a free program (or cheap app), and it’s very approachable.

Packages like P90X and Madness are designed to enchantment to folks that think about themselves hardcore (regardless of the hell meaning).

Sofa to 5K appeals to people who find themselves overwhelmed on the thought of doing P90X or Madness or mustering up the braveness to go to Crossfit.

Sofa to 5K makes you suppose “possibly I can truly do that…” which is an important a part of any health journey: beginning.

Homer wants to eat donuts so he is doing Couch to 5K. Is he doing it right?

#4) Everyone needs to “have run a 5K.”

If you happen to’re new to well being and health and dealing on setting obtainable purpose, “run a 5K this yr” is a superb place to start out.

  • It’s a brief sufficient distance that with some coaching you may pull it off, even when it’s a must to stroll some or all of it.
  • There are 5Ks virtually each weekend, lots of which elevate cash for charity or are themed in a enjoyable method,
  • It’s a tremendous exercise to do as a group with mates.
  • People are wired for achievements, progress, and gratification – 5Ks are completely designed for that.

So in finishing Sofa to 5K, you practice and get to see your self progress weekly, you get to complete a race and really feel a  sense of accomplishment, and also you go residence with a medal you may grasp in your wall reminding you of the proud second.

Humans are wired for achievements like these trophies, which makes running a 5K awesome.

Plus, it would get you in form!

Perhaps…we’ll discover in only a second.

If you’re making an attempt to get in form, I’ll point out our 1-on-1 On-line Teaching Program. I do know of no higher approach to remodel your self than by means of the assistance of an skilled who is aware of precisely what to do. We’ve helped a whole lot of individuals run their first 5K and helped others practice for triathlons!

Does Sofa to 5K truly work? Will I drop some weight Doing Sofa to 5K?

Buddha isn't trying to lose weight. But he's also zen about you trying to.

“Steve that’s all superb and good. However what do you REALLY take into consideration operating 5Ks and Sofa to 5K?”

Okay, you bought me. I acquired ideas. I additionally acquired jokes (they’re dangerous).


Consider this a "warning" on an incoming rant about C25K.

Will the Sofa to 5K program assist you to run a 5k? YES! If you happen to truly keep it up for the whole thing of the coaching program.

Will the Sofa to 5K program assist you to drop some weight? MAYBE.

Is Sofa to 5K a program that can get you wholesome completely? MAYBE.

Will Sofa to 5K make me attractive and look rattling good in a washing go well with? MAYBE, however most likely not.

Right here’s the reality about Sofa to 5K: It’s the identical reality with standard packages like P90X or Madness or another structured exercise program:

It completely works and can assist you to drop some weight should you do two issues:

  1. You truly full this system, AND
  2. You repair your weight-reduction plan.

MISTAKE #1: Sofa to 5K completely doesn’t work and gained’t assist you to drop some weight should you do two issues:

  1. You truly full this system, BUT
  2. You don’t repair your weight-reduction plan.

As attractive as it’s to suppose that simply going for a run will assist you to drop some weight, the information doesn’t again it up. In truth, as Time Journal rightly identified years in the past and acquired yelled at for telling the reality, train alone gained’t make you drop some weight.

I imagine that to be very true when train is simply steady-speed cardio.

Homer is doing Couch to 5K...week 1.

In truth, many individuals acquire weight after beginning an train routine and get utterly demoralized.

What offers?

As we are saying right here at Nerd Health, you may’t outrun your fork, and diet is 90% of the battle.

If you happen to go for a mile run after which stuff your face with further energy “since you earned it,” you’re going to achieve weight.

It’s not as a result of you might have a gradual metabolism, I promise. It’s as a result of you’re consuming too many energy.

That is Frequent Mistake #1: not fixing your diet should you’re operating for weight reduction!

If this had been a film, diet could be Tom Cruise in Mission: Unimaginable and train is that humorous sidekick who helps Tom. Let’s be actual right here, Tom is doing all the heavy lifting to make that film what it’s.

Tom Cruise is the heart of Mission Impossible, like nutrition is the heart of weight loss.

Sofa to 5K helps individuals run a 5K.

That’s it.

It’s not designed that will help you drop some weight or construct a physique you’re pleased with. It’s additionally a short lived program that lasts a sure variety of weeks till you run your 5K.

For Sofa to 5K to achieve success for you long run, and for it that will help you drop some weight, it must be the catalyst that causes you to construct a constant long run behavior of train and adjustments how you consider meals.

Bear in mind: you by no means get to be “achieved”, so it is advisable to benefit from the journey and stay up for exercising each day.

You additionally must practice the precise method to construct the kind of physique you need! And eat the precise method.

That’s precedence numero uno.

The Tick knows you can't outrun a bad diet, even with Couch to 5K.

I do know diet is a extremely difficult, complicated, controversial subject (Keto? Paleo? Ah!), which is why we make it stupidly easy for good, good trying, modest individuals like your self.

Along with our on-line teaching program that guides you on making more healthy meals decisions, we additionally created a free 10-level NF Weight loss plan blueprint you may grasp in your fridge subsequent to your Sofa to 5K PDF.

Print it out, grasp it in your fridge, and observe the directions to degree up each 2 weeks! You may get yours free if you join within the field beneath:

Now that we now have the “will I drop some weight?” stuff out of the best way, I’ve two BIG inquiries to ask you:

Do you want operating?

Are you wholesome sufficient to run?

Do I Even Like Working?

This runner definitely has a strong core!

Bodybuilder Ronnie Coleman stated it finest:

“Everyone wanna be a bodybuilder, don’t no one wanna raise no heavy ass weight.”

In different phrases: “Everyone needs to be in form, and look nice, however no one needs to place the work in to truly GET in form and look nice.”

And yup, getting in form is hard; if it had been simple we’d all appear like Captain America and Surprise Girl.

As an alternative, 70% of America is obese and 30+% are overweight. Crap.

This brings me again to essentially the most essential query of this complete 5K course of:

Do you even LIKE operating?

Batman has to fun whether he likes to or not...part of fighting crime means running 5Ks (ish).

The world is break up into three teams:

Right here’s that Ronnie Coleman quote, barely tailored: “Everyone needs to have run a 5K, however many individuals don’t truly take pleasure in operating.”

Working a 5K is a superb achievement and a worthwhile enjoyable purpose, but it surely’s just one method of 1000’s to “get in form.”

Many individuals really feel like Andy Dwyer in Parks and Rec once they go operating.

An image showing a damaged character from running too much while training with Couch to 5K.

Some individuals love that feeling of anguish or pushing past the bounds, and that’s superior!

However for everyone else, they make Mistake #2: they power themselves to run though they don’t prefer it!

So earlier than you begin Sofa to 5K, consider it as a science experiment:

“I hypothesize that following Sofa to 5K will assist me run a 5K. I additionally hypothesize I’ll benefit from the course of, take pleasure in how I really feel after a run, take pleasure in operating a 5k, and/or benefit from the achievement of getting run a 5k.”

And that’s all that is: an experiment to see if operating is the kind of train you need to proceed doing persistently for the following few years.

If 2 weeks into Sofa to 5K you’re depressing and hate it: implausible!

You simply found that you simply hate operating and are actually free to NEVER RUN EVER AGAIN FOREVER. It doesn’t make you a failure.

It means your science experiment produced a outcome you can now use to tell future train choices.

Treat your Couch to 5K experience as an experiment to see if you enjoy running.

Once more, it doesn’t make you a failure.

It simply means you discovered a sort of train that doesn’t be just right for you.

If you happen to uncover you LOVE operating and the way it makes you’re feeling: implausible! Now you can make operating a part of your common train routine. Mix this with dietary technique, and you’ll construct your self a runner’s physique. And also you’ve discovered one thing you are able to do for the remainder of your life.

If you’re operating to show one thing to your self, as a result of a buddy is doing it, since you’re elevating cash for charity, or anything: implausible! Do Sofa to 5K after which resolve after if that is the technique that you simply take pleasure in and need to keep on with completely.

Don’t make Mistake #2: If you happen to’re ONLY doing this to drop some weight and it’s making you depressing, stop. Don’t run. Ever.

No, you don't have to run if you don't like it. We promise.

As an alternative, choose an train you truly take pleasure in. However not as a result of the train goes that will help you drop some weight – as a result of doing an train you like is a continuing reminder of “I’m making more healthy decisions, and thus I ought to most likely eat more healthy!”

If weight reduction above all else is your purpose, I’d advocate our Newbie Body weight routine you are able to do at residence and mix it with our “Newbie’s Information to Wholesome Consuming.” I can promise that should you learn these methods and begin to implement them in your life, you’ll see outcomes with out ever having to set foot on a treadmill.

Phew! Okay, that covers “do you truly LIKE operating?”

There’s one other huge query you have to be asking your self earlier than you begin…

Are You Wholesome Sufficient to Run a 5K?

Being chased by zombies is a good way to get you off the couch and running a 5K.

Simply since you WANT to run doesn’t imply you SHOULD essentially begin operating simply but.

It may very well be a quick monitor to damage, disappointment, and distress!

These are actually three of my least favourite issues. The fourth being brunch.[1]

You won't find Steve chugging mimosas at brunch like this lady.

Again to your well being: are you bodily able to run?

If you happen to’re at or near your purpose weight, then beginning a operating program is a good suggestion.

Learn the part beneath on “The way to not get injured doing Sofa to 5K” and get began.

If you’re overweight or very obese, I believe (energy) WALKING a 5K is a superb purpose for the quick future.

Nevertheless, I believe Mistake #3 could be operating a 5K earlier than correctly getting ready your physique for it! In truth, operating prematurely with out addressing your weight would possibly trigger harm to your joints and ligaments and trigger you to backslide a complete bunch.

WHAT I WOULD DO INSTEAD: Give attention to wholesome consuming, constructing the behavior of each day walks, and observe a newbie strength-building routine just like the Newbie Body weight Circuit.

This can construct you a strong basis of power, core power, and endurance.

Obtain our free Body weight Exercise Worksheet if you join within the field beneath:

Right here’s why you must deal with power and diet earlier than pounding the pavement with hours of operating:

  • As you start to drop weight, numerous the stress in your joints, organs, bones, and many others. will begin to lower.
  • As you power practice, the ligaments that maintain your physique collectively will turn into stronger and extra adequately ready for the pains of operating.
  • As you refine your operating kind to attenuate resistance and jarring shocks all through your physique, your physique will study to turn into extra environment friendly.
  • Once you begin to method your purpose weight, you can begin to introduce improve your velocity from energy strolling to jogging – with right operating approach (see beneath) – and staying wholesome.

“STEVE, I used to be all excited to run a 5k, and now you might have me demoralized. I’m obese however I nonetheless need to run!”

Okay okay okay, superb! I don’t need to preserve you from exercising, I need to assist you to construct momentum and make you antifragile.

Did the hulk get shredded by running 5Ks? Or was it radioactive something or other?

Clearly, you’re going to do what you’re going to do, and if operating earlier than you’re bodily prepared is what you need to do, go for it!

Simply do it safely, please! Learn the part beneath on correct operating approach!

I might nonetheless advise that you simply focus your efforts on power coaching, mountaineering, lengthy walks on the seashore…low impression actions that strengthen somewhat than deteriorate your physique.

However you do you, boo.

In order for you any assist getting in form to run your 5K, we acquired you! We assist women and men and self-aware robots with our 1-on-1 On-line Teaching Program. We provide dietary steering, skilled accountability, and customized exercises!

The way to Begin the Sofa to 5K Program

If you have to chase a dog, you'll be off the couch and running without even trying.

“Steve I’m in. I learn all of that jazz above and I’m able to get began. Whether or not I’m strolling or operating, I need to begin Sofa to 5K!”

If you happen to’re able to do the Sofa to 5K program, you may obtain the next which I imagine is the Authentic Sofa to 5K Program (they’ve made it fairly powerful to seek out!).

The rationale it’s powerful to seek out is that they’re pushing individuals in direction of the official Sofa to 5K App.

This image shows you the original Couch to 5K plan.

Right here’s one other which I discovered on Antrandado.com

This image shows you another Couch to 5K plan.

For us Nerds, I’d be remiss if I didn’t point out the tremendous enjoyable Zombies Run! app, which makes use of interval coaching mixed with enjoyable audio cues and online game mechanics all through your operating classes.

What I might do subsequent after downloading this system? Do the primary day of coaching!

These soldiers are ready to start Couch to 5K. Or fight orcs, whichever happens first.

I might additionally advocate discovering a race that’s 2-3 months from now, and join it even should you’re not prepared.

Recruit a buddy or two to hitch you in coaching and the race!

Doing this stuff create quick motivation and accountability.

It’s the technique that Jaime from Nerd Health used to get herself in form: signing up for races sooner or later that she wasn’t fairly prepared for but.

She additionally power skilled and dramatically overhauled her diet, however she used races as nice motivational occasions to remain heading in the right direction!

Jamie used an upcoming race as motivation for her weight loss journey.

HOW TO FIND A 5K IN YOUR TOWN: Let me google that for you. Kind “5K + [your town]”, and I guess there’s a 5k each weekend for the remainder of the yr developing. The Sofa to 5K app additionally lists native races for you.

To recap:

  • Choose a race that appears enjoyable that raises cash for trigger
  • Recruit a buddy or two
  • Go to your first day of operating!

It’s gonna suck, and also you’re going to be superb. You’ll get higher!

That is precisely what I did years in the past once I dressed up like a Caveman with 20 of my mates and raised 1000’s of {dollars} for teenagers with most cancers to go to summer season camp!

The way to Not Get Injured Coaching For a 5K

This LEGO runs 5Ks while running from people who want to glue him to stuff.

If you happen to don’t discover ways to run accurately, you’re doomed to develop an overuse damage and that’s going to negate the entire motive you began operating within the first place!

That is Mistake #4: Crappy operating kind!

Once you run, you’re placing a whole lot of kilos of strain in your joints and ligaments with every bounding step down the street.

That is then repeated 1000’s of occasions over the course of coaching and a race.

No surprise almost each runner has tons of tales of accidents they’ve needed to cope with. It may be a brutal exercise that may wreak havoc even with good operating mechanics.

With poor operating mechanics, the outcomes are compounded.

Pay attention to your running technique or things can go wrong!

And never the GOOD sort of “compounded” like compound curiosity such as you discovered in 2nd grade with the story about beginning with 1 penny a day and doubling it every single day for 30 days.

The BAD sort of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and loopy soreness on a regular basis.

We don’t need that.

I’m going to get tremendous granular into correct operating approach on this part, so if you have already got good operating kind, you may skip this part. However I’d nonetheless learn it.

Yeah, you must most likely learn it.

Listed below are the “5 Steps to Not Sucking at Working a 5K,” because of my buddy Jason Fitzgerald of Power Working:

1) Lean From Your Ankles

A gif showing you proper running form for your Couch to 5K (lean forward).

Lean out of your ankles, and preserve a straight line out of your ankle, by means of your butt, and as much as your head.

If you happen to’re standing nonetheless with this slight ahead lean, you must really feel such as you’re about to fall ahead.

Once you begin operating, gravity will assist preserve you progressing ahead. A correct lean from the ankles retains your physique in alignment and masses your muscular tissues correctly and effectively.

2) Enhance Your Cadence

Cadence is your stride price, or the variety of steps you are taking per minute. It would most likely appear bizarre at first, however you’re placing much less stress in your legs with shorter foot strikes.

Your cadence ought to be a minimum of 170-190 steps per minute if you’re operating at a simple, conversational tempo. It would most likely improve when you begin operating sooner—that’s regular.

“Steve, what the hell do I do with “170-190 steps per minute?”

Nice query. Go to Spotify and search for 170-190BPM playlists, like these which I discovered right here:

Not on Spotify? Cool. (However like, why?) To get a cadence, attempt operating to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re searching for:

Analysis has proven[2] that rising your cadence and taking extra steps (round 180 per minute) gives most of the identical advantages of barefoot operating: much less impression shock that goes up your legs, improved operating financial system (or your effectivity, which implies you’ll run sooner with much less effort!), and a diminished probability of damage.

You’ll really feel such as you’re taking far more steps than regular – meaning you most likely had poor kind earlier than and now you’re fixing it!

In case your legs get to the purpose the place they’re going this quick, let me know:

3) Foot Strike on the Proper Time

When your foot comes down and makes contact with the bottom, it ought to be beneath your physique, not in entrance of it.

This gif shows that your foot should be underneath you while running.

Mixed with a fast cadence and a slight ahead lean out of your ankles, you’ll be distributing impression shock evenly—and effectively.

This side of operating kind is usually passed over by starting runners.

As an alternative of specializing in the place the foot is touchdown in relation to the remainder of the physique, they focus an excessive amount of on operating on their forefoot. If you happen to don’t first land in the precise place, a midfoot or forefoot strike will solely do extra harm.

As you’re operating, psychological cue is to suppose that you simply’re simply “placing your foot down” in a straight line beneath your physique.

There’s no reaching or stretching your leg out in entrance of you. Training this psychological cue could have your leg touching down nearly precisely beneath your heart of mass, distributing your weight evenly and safely.

4) Land on Your Mid-Foot

Whereas not as vital as touchdown beneath your heart of mass, turning into a mid-foot striker has a number of advantages.

This gif shows that your foot should come down mid-foot when you are running.

It may well assist you to keep away from numerous accidents by absorbing impression shock and stopping a extreme heel hanging operating stride.

Heel-striking can’t be totally blamed for accidents and labeled “dangerous.”

Even elite athletes heel strike once they run races! It’s not totally dangerous— particularly should you’re placing weight down in your foot simply after you heel strike, as an alternative of immediately on the heel.[3]

What you must deal with is having the next cadence, touchdown beneath your physique, and never aggressively heel hanging.

Attempt to land together with your foot flat on the bottom, as an alternative of together with your toes angled upwards.[4]

5) Symmetrical Arm Swing

No person needs to have a look at you operating should you’re flailing your arms wildly all over like Elaine dancing from Seinfeld.

Don't do this while running...maybe dancing...maybe. Def not during a 5K.

A perfect arm swing has your arm bent at about 90 levels and a front-to-back swing (not side-to-side).

Like this gif shows, keep your arms at about 90 degrees while running.

Think about a fake line that goes down your mid-line or heart of your physique. Once you run, your fingers mustn’t cross over this imaginary line.

Cup your fingers loosely collectively (no clenched fists!) and if you wish to use your arms for momentum, pump your elbows, not your fingers.

When you incorporate these adjustments into your operating kind, you’ll really feel much more comfy and your damage threat goes to plummet.

For further credit score, study to run softly and quietly. Foot stomping isn’t allowed and will get more and more harder as you method 180 steps per minute.

Just a few different belongings you need to remember:

  • Hold a tall again, chest up. No slouching.
  • Look 30-50 meters in entrance of you – not head down taking a look at your toes.

Each are simple cues to maintain an athletic posture and good operating kind.

Return by means of and browse this part a number of extra occasions. We all know it’s a LOT to consider whereas operating, however it’s extremely vital. If you happen to get an opportunity, have anyone movie you operating, after which watch your tape again to see the way you’re doing.

I ought to notice that we offer kind checks to our teaching shoppers. By means of our superior app, you may report a video of your operating kind or train approach and ship it proper to your coach! That method you may know your operating and coaching safely and accurately!

10 Ideas and Methods for Coaching for Your 5K

After today's guide, you can run like the Flash...kind of.

Though the Sofa to 5K Program covers particularly how you have to be coaching, it nonetheless leaves out fairly a number of vital issues (like approach, which I coated above!).

When you’ve picked your 5K coaching program, right here’s how one can get your self to ACTUALLY observe by means of in your coaching!

#1) Recruit an accountability companion. Have anyone that trains with you (or a minimum of anyone you inform about your coaching), so that every day you may examine in with one another.

A friend can be a great asset in starting Couch to 5K.

Wanna be diabolical?

Give anyone else $100 of your cash. And inform them you’ll examine in with them after your coaching every single day – should you don’t do your run, they’ll donate $50 of that cash to a political trigger you HATE.

When you’re constructing the behavior of operating, it is advisable to make the ache of skipping your run better than the ache of doing the run.

Do that sufficient occasions till you construct up sufficient momentum and get hooked on that runners excessive so that you simply truly stay up for coaching.

#2) Heat-up earlier than, stretch after. Don’t do static stretches earlier than your runs. It’s not doing what you suppose it’s[5]. As an alternative, you’re going to heat up your muscular tissues by means of lively motion.

  • Do a dynamic warm-up earlier than you run. Proceed this by going for a lightweight jog, excessive knees, and warming up your muscular tissues by means of motion.
  • Do the next cool-down stretching routine after you run. Stretching after for the win!

#3) Make it the very first thing you do every day. Construct the behavior of doing all your run very first thing within the morning when life hasn’t had an opportunity to get in the best way.

Sleep in your operating garments.

Put your alarm clock/cellphone throughout the room. Put your trainers by the door. By hacking your Batcave, you’ll decrease the steps between you and the brand new behavior you’re making an attempt to construct.

#4) Power coaching makes operating simpler. Doing 1-2 classes of power coaching per week (on days you’re not operating) will assist you to burn fats, construct muscle, and keep injury-free.

Observe our Newbie Body weight Routine, no tools required. We’ll have you ever coaching together with your furnishings as an alternative:

Be careful here, but a table can be great to do inverted rows from.

If you happen to sign-up for our free weekly e-newsletter, I’ll ship you a PDF of the exercise so you may monitor your progress.

#5) Don’t fear about your footwear if you begin. Put on no matter footwear you might have so as to simply get began constructing the behavior instantly. If you happen to START to like operating, learn our article on correct footwear and get your self some higher kicks.

Get comfy running a little before you invest in new shoes...because you might not actually like running.

The identical is true for “operating garments.” Don’t let this be a barrier to entry.

Begin operating first and ensure you prefer it earlier than you go spending any hard-earned money on stuff you’re not gonna use.

Oh, and as Coach Jim mentions within the video beneath, DON’T RUN IN BRAND NEW SHOES!

Belief us on this one.

#6) Join your race as far upfront as potential. Use 20 seconds of braveness if it is advisable to, however decide to the race.

If you happen to don’t join, you’re going to be more likely to again out when life will get busy.

Go sign-up for a 5K right now! Don't be too busy like this cat.

However should you pay for it forward of time, and get different individuals to run with you, you’re going to be utilizing optimistic peer strain to observe by means of in your commitments.

#7) Your race time doesn’t matter! Who cares should you’re the final individual to complete? Just like the Rock taught us, it doesn’t matter.

The Rock doesn't care what your 5K time is!

What’s vital is that you simply end one thing that you simply began. That’s an enormous accomplishment in itself.

#8) Begin a operating membership or be a part of one at work – the extra individuals you encompass your self with which can be doing the belongings you need to do, the higher. Hang around with runners which can be sooner than you.

You’re the common of the 5 individuals you affiliate most with, so that you would possibly as nicely begin associating with sooner, wholesome runners.

#9) Don’t have an in-person operating neighborhood? That’s cool! Be a part of the Scouts Guild within the Nerd Health Insurrection.

It’s the part of our neighborhood that does operating, biking, swimming, and different distance-based actions!

#10) Rent a coach. Exterior of getting a bunch of mates or co-workers conserving you accountable, a coach who routinely checks in with you and your progress generally is a godsend. We’ve helped tons of individuals construct the behavior of operating!

What Do I do After the Sofa to 5k?

What do you do after running your 5K? You eat!!!

You made it by means of the coaching, and also you ran/walked your first 5K! I’m so pleased with you.

Gold star.


So after efficiently finishing your first 5K, chances are you’ll be questioning what you must do subsequent. To run once more or not…

Many new runners completely love the environment at a race; the quantity pick- up, pre-race motivational speech, cheering crowds, and crossing that end line.

Oh, and the post-race beer and meal is the very best food and drinks you’ve ever tasted.

So after the joy settles down, it is advisable to ask what you need to do subsequent.

Your three choices:

  1. Run Quicker: Join one other 5K, preserve coaching, and attempt to beat your earlier race time.
  2. Run longer: Perhaps you need to run an extended race like a 5 miler, a 10k, or go slay a much bigger dragon, like half-marathons or marathons.
  3. Choose a unique exercise: Going from Sofa to 5K to Sofa doesn’t assist you to in any respect. Short-term adjustments create momentary outcomes.

Discover there wasn’t a 4th possibility, the choice that normally all people picks:

“Return to sitting on the sofa”

That’s Mistake #5: not having a plan to CONTINUE exercising after Sofa to 5K!

As we are saying at Nerd Health: “Short-term adjustments create momentary outcomes.”

So it’s a must to do SOMETHING subsequent, in any other case all that tough work and coaching could have been for naught! 

Need assist determining precisely the place you must go from right here? I acquired you!

Choose the choice beneath that finest aligns together with your targets and timeline:

#1) We have now a bunch of NF Teaching shoppers which can be coaching for 5Ks, 10Ks, half-marathons, and hard mudders. In order for you step-by-step steering on how one can drop some weight, eat higher, and practice for races, take a look at our killer 1-on-1 teaching program:

2) In order for you a enjoyable approach to begin operating 5ks, take a look at NF Journey. Our enjoyable habit-building app helps you train extra incessantly, eat more healthy, and degree up your life (actually).

Strive your free trial proper right here:

3) Be a part of the Insurrection! We’d like good individuals such as you in our neighborhood, the Nerd Health Insurrection.

Enroll within the field beneath to enlist and get the Nerd Health Starter Package, together with the 15 health errors you don’t need to make and our information to the simplest weight-reduction plan and why it really works

4) Take a look at these different candy operating sources:

To recap our information on the Sofa the 5K plan, these are the 5 Errors to keep away from:

  1. Working a 5K is likely to be a great way to drop some weight. It’s totally dependent in your diet. The identical is true of actually ANY exercise program. (Mistake #1: Not altering your diet)
  2. Sofa to 5K might or is probably not an ideal program for you. It depends upon how a lot you take pleasure in operating, and what you might be hoping to get out of this system. (Mistake #2: not truly having fun with operating)
  3. Be sure you are match sufficient to endure the pains of operating! If you happen to’re severely obese, let’s get you in form FIRST earlier than we put stress in your knees and joints for 1000’s of operating steps. (Mistake #3: Working earlier than you’re prepared)
  4. Ensure your operating approach is strong. It’ll prevent years of ache and damage. (Mistake #4: Working with improper kind)
  5. Recruit a buddy or discover a approach to keep accountable so that you truly do the race!
  6. Who cares about your race time! Simply finishing the race ought to be your purpose.
  7. When you end the race, resolve if you wish to preserve operating or if you’re going to choose a unique exercise. (Mistake #5: Not having one other purpose after finishing your 5K)

Okay, it’s your flip. I’d love to listen to your experiences in terms of coaching for a 5K, and should you loved the method.

Have you ever DONE Sofa to 5K? Did you keep it up?

What challenges did you run into alongside the best way?

Share it within the feedback beneath!


PS: I’ll depart you with a closing reminder of our 1-on-1 Teaching Program. If you happen to’re blown away by the truth that you don’t must run to get in form, however don’t know the place else to start, we acquired you.

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picture credit score: mripp Enjoyable run, 632imagine © 123RF.com,4 Bricks Tall Morning run with the Fitbit and Laughing Buddha, clement127 Halloween is coming!!, Flash, and Banquet, Andreas Only a Lego Minifig, Reiterlied Wandering within the North,


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