If you’ve been out of running for some time, due to injury or just life getting in the way, it’s important to be smart about going back. Yes, you can just lace up a pair of sneakers and run around Central Park, but there are some concerns. Be safe with your body, protect your knees and ankles, and work up to great cardio in a smart way. One of the programs that really offers help is “Couch to 5K“.
Why Couch to 5K:
A 5K is 3.1 miles. Marathon runners may scoff at such a number but getting back into running is like picking up anything you’ve been dormant on for some time. As a runner you want to ensure that the neuromuscular training that you have been working on with your PT is in place. Muscles need to fire well, endurance needs to pair up with biomechanics and the whole chain needs to follow you along for the run.
What is Couch to 5K:
The Couch to 5K program takes runners on 30 minute sessions. There are various programs available and you can find them in lots of places. iTunes or a simple Google search will turn up many good results. These programs vary in length and are usually around 9 weeks in duration. During week one you will walk for a minute and a half and run for one minute. By the end of the program you are completing a walking warm up and then running for 30 minutes. The structure of the program increases run time in a way that ensure your body is up for the challenge.
If you are a runner who’s been out of the game, coming back can seem daunting. Maybe you have lingering pains or maybe it’s just your own mental block. Don’t let these annoyances ruin your chances of getting back into the race of life! You need to do what works for you; whether that’s Couch to 5K or something else entirely. But if you need a physical therapist who can help you figure this out, you need to come to Miccass Physical Therapy! We have an amazing team who are all dedicated to helping you get back onto your feet and into the race of life!