Beginner Runner

Starting a running journey can feel overwhelming—I’ve been there. Running can seem intimidating when you’re out of shape or new to fitness.

But we all start somewhere.

Trust me, when I first laced up my shoes, I wasn’t sure I’d even make it around the block, let alone run for miles. But guess what? I did it, and so can you.

If you’re uncertain, let me introduce you to the Couch to 5K (C25K) plan.

This beginner-friendly program is designed to take you from sitting on the couch to completing a 5K (3.1 miles) in just 8 to 9 weeks.

As a coach, I love how simple and effective it is for new runners, and I’ve seen it work wonders for people at all fitness levels.

What is the Couch to 5K Program?

The Couch to 5K is designed to guide absolute beginners from sitting on the couch to running a full 5K (3.1 miles).

It mixes walking and jogging to gradually build your stamina—perfect for anyone new to running or those returning after a long break.

Josh Clark of Cool Running initially designed the C25K plan for his 50-something mother in the 1990s. Then, in 1996, Josh posted the plan on a blog called Cool Running.

Sadly the blog is no longer active (acquired by Active.com for an undisclosed amount). Since then, the program has exploded in popularity.

The original plan involves three workouts per week with a recovery day in between and a different schedule for each of the nine weeks.

This is achieved by making each session doable by mixing jogging and walking to gently build a solid cardio base without overdoing it.

You’ll slowly increase intensity from one week to the next without you or your body noticing.

Over the past 25 years, hundreds of running blogs have copied and tinkered with this original plan.

There are eight and 16-week versions, and I’ve included my own C25K 9-week plan in this article. The initial program takes around nine weeks to finish.

In 2016, this beginner’s running plan was also turned into a free app called C25K, becoming one of the most popular fitness apps.

C25K quickly became one of my favorite tools when working with beginners.

It’s approachable and doesn’t throw you into the deep end.

Whether you haven’t run since high school or never run a day, this plan is for you. Think of it as a gentle nudge to build your fitness at a manageable pace.

How Long Does it Take?

One of the best things about C25K is that it’s flexible. The standard plan takes nine weeks, but you can adjust it to suit your pace.

Some runners finish in 8 weeks, while others might take ten or even 12 weeks.

And that’s fine!

What matters is that you’re building a running habit, and that’s the real win.

Does Couch to 5K Actually Work?

In a word: YES. This beginner’s running plan has been the spark that gets millions of people into running.

If you’ve ever doubted your ability to run, the Couch to 5K will change your mind.

How come I’m so confident?

The plan works like a charm because it tells you EXACTLY what to do without needing to figure it out on your own—as long as you’re good at following instructions.

You’ll be training three times a week for around 30 to 40 minutes each session. I recommend you train every other day to give yourself enough recovery time.

The first week starts with around 6 to 8 one-minute jogs, broken up with 90 seconds of walking breaks between each.

Next, you tack on an extra 30 seconds to the jogging intervals in week two while adding a full-minute walking break between each jog. As a rule, these first few sessions should be practically painless, making the program ideal for anyone who isn’t used to running—or exercise.

I’ve Never Ran Before. Will I be able to improve?

The C25K plan is designed for beginners—like complete newbies without running experience.

You’re on the right path as long as you do the sofa to 5K at your own pace.

As a beginner, you’ll need time for your body and mind to adapt to running.

Push harder than last time, and you might develop injuries like Achilles tendonitis, runners knee, shin splints, or plantar fasciitis.

Will I Lose Weight?

A lot of people take up running hoping to lose weight. And yes, running can help, but it’s not a magic bullet.

Running burns calories, but you must combine it with a healthy diet to see results. Think of running as one part of the bigger picture—fitness, nutrition, sleep, and stress management all play a role in achieving your goals.

So if you run for 60 minutes, get home, and stuff your mouth with junk food because you feel stressed at work and aren’t sleeping well, you won’t shed many pounds.

In other words, how much weight you’ll lose (or if any) while running completely depends on your body and the variables I mentioned above.

The Average 5K Pace

Overall, the average 5K pace per mile is around 11 minutes for men and 13 minutes for women, resulting in finish times of roughly 35 and 42 minutes.

The keyword is a beginner. Veteran runners might be able to run a 7- or 8-minute mile pace, crossing the finish line within 20 to 25 minutes.

Check the chart below for more:

Get the full scope here.

What About Running on a Treadmill?

If running outside feels intimidating or the weather is an issue, you can complete this beginner’s running plan on a treadmill.

It’s a great option for those who prefer a more controlled environment for their workouts. I even have a guide on treadmill running to help you get started if that’s more comfortable for you.

How to Train for Your First 5K

As you work through the beginner’s running plan, don’t forget to include a good warm-up and cool-down routine with every workout.

Warming up prepares your body for action, reducing the risk of injury and improving your performance.

Cooling down after your run helps restore your heart rate and stretches out the muscles you’ve worked.

These are key parts of the training process, so don’t skip them!

Listening to Your Body

One of the most important lessons I’ve learned in my running journey is to listen to your body. Pushing too hard too soon can lead to injuries like shin splints or a runner’s knee.

If something doesn’t feel right, take a break. It’s always better to miss one run than to sideline yourself for weeks because of an injury.

Eat Well

Food is fuel. Accordingly, the main objective of eating should be to fuel you up, not to fill you up.

I keep saying this because it’s so true.

We are, after all, what we eat.

What you eat can make you a faster runner or slow you down like nothing else, so pay attention to what you put into your mouth.

Check out the following post on how to maximize your nutrition.

• The beginners guide to runners diet.
• The Guide to Pre- and Post-eating For Runners
• The 9 Diet Mistakes Runners Make
• The 10 Vitamins & Minerals Every Runner Needs

The Couch To 5K Plan In 8 Weeks

This sofa to 5K schedule includes running, walking, and resting. This mix will help you get fit enough for a 5K distance without getting hurt.

Starting slow this way will help tame the risks of injury, fatigue, and stress while also improving your overall experience, endurance, and training enjoyment.

For example, during the first two weeks, you’ll jog for 15 to 30 seconds, then walk for one to two minutes, repeating for 20 to 30 minutes.

As training progresses, you’ll jog—and eventually, run—more while taking shorter and fewer walk breaks.

Once you get to the last week, you can run just over three miles without stopping.

That’s the ultimate goal of this beginner training program.

Pick three days of the week and ensure you don’t run consecutive days. Feel free to cross-train or rest on your non-running days.

The Finish Line

By completing Couch to 5K, you’ll be running for 30 minutes straight and covering 5 kilometers without a hitch.

And let me tell you, crossing that finish line for the first time is an unforgettable feeling.

On race day, keep a steady pace, break the distance into manageable chunks, and go for it when you see that finish line! You’ll feel proud of how far you’ve come.

If you’re ready to take that first step, I promise it’ll be worth it. Running changed my life; I know it can do the same for you.

Running has plenty to offer: it boosts your metabolism, sheds mad calories, builds stamina, and helps you live a healthier and longer life.

But that’s not the whole story.

Plenty of recent research also suggests that improving your brain health and increasing your mental power are yet more reasons to lace up your shoes and grind out some serious miles.

Exercise, especially running, has been found to alter the structure and function of the brain, resulting in long-term increases in both cerebral power and longevity.

I’d go as far as to claim that running—and exercise in general—is the most scientifically proven cognitive enhancer.

In today’s post, I’ll take a look at some of the research conducted on the subject.

Are you excited?

Here we go…

1. Better Memory Function

For starters, running may help guard you against Alzheimer and other brain-related troubles, according to a study published in Psychonomic Bulletin & Review.

Research that looked at roughly 153,000 runners and walkers for over a decade  concluded that runners who logged in more than 15 miles each week were 40 percent less likely to die from Alzheimer’s.

In another study reported in Perceptual and Motor Skills, subjects improved their performance on standard memory tests by up to 20 percent following a short treadmill session, compared to pre-training tests. The subjects’ ability to solve complex problems also increased by 20 percent.

For those looking to support their cognitive health further, supplements like Cogni Ultra or Youthful Brain may offer additional benefits.

2. Stress Reduction

Stress has severe adverse effects on your emotional state, behavior, and body. Negative consequences include intense headaches, chest pain, muscle tension, anger issues, weight gain, sleep problems, etc.

Here’s the good news. Thanks to the endorphins release, running is a popular stress buster, and one of the reasons so many people hit the pavement. And it’s not just anecdotes. Research conducted at the Technische Universität München (TUM), and published in the Journal of Neuroscience has put the endorphin theory to closer scrutiny.

In the research, ten subjects’ brains were scanned both before and after a two-hour long distance run using a Positron Emission Tomography (PET)—and it was revealed that their prefrontal and limbic regions secreted high amounts of endorphins.

Why this matters, you might be wondering?

Endorphins, in case you never heard about them, are one of the so-called happiness hormones that are secreted by the brain’s hypothalamus and pituitary gland.

These are linked to elevated moods, and better alertness and cognitive functioning. The more endorphins released by the brain, the more significant the effect.

And apparently, running stimulates the release of these neurochemicals into the brain. A good thing if you ask me.

3. Mood Elevation

Research reported in Medicine & Science in Sport & Exercise revealed that runners have high levels of tryptophan, a brain biochemical that helps move messages throughout the nervous system and is in charge of many functions, including the production of mood-elevating neurotransmitters known as serotonin.

People with low serotonin levels typically suffer from insomnia, anxiety, depression, and overheating issues. Classic antidepressant medication work by keeping the levels of these neurotransmitters higher and longer in the system.

Wanna know the best part? Unlike other chemical shortcuts to happiness—medication, running does not come with a comedown.

4. Smarter Connections

Research has  revealed that exercise enhances your executive functions—or your higher level thinks skills. These include (but not limited to) mental focus, task switching, inhibitory control, etc.

As you can already tell, these skills are of the utmost importance of leading a successful life. They’re key to problem-solving, organizing, planning, and regulating behavior.

What’s more?

Running also makes you smarter as it triggers the growth of new nerve cells, neurogenesis—and blood vessels, angiogenesis. Put together, these help increase brain tissue volume, according to research conducted at the University of Maryland.

In the study, the researchers found an increase in the volume of the hippocampus—the brain region associated with learning and memory—in those who exercised regularly when compared to sedentary peers.

This may not seem as much until you realize, once again, that brain size isn’t known for increasing at any point in adulthood. We start to lose brain tissue as early as our late 20’s.

5. Faster Thinking

Do you want to be faster at solving problems and remembering things? Exercise might be what you need.

According to research published in the journal Neurobiology of Learning and Memory, both low-intensity aerobic running, and high-intensity sprinting can enhance your capacity to learn and recall new information and vocabulary.

This is possible thanks to the increased levels of the protein BDNF (brain-derived neurotrophic factor), and the neurotransmitter catecholamine, both heavily involved in learning and brain cognitive functions, research shows.

What’s more?

Research has also revealed that older adults with plenty of aerobic exercise experience have better white matter integrity than their non-active peers.

6. Improved Sleep

Sleep issues affect millions of adults.  Surveys reveal that roughly 50 percent of people aged 50 and older suffer from symptoms of sleep deprivation and other serious sleep disorders.

And yes, you guessed that right. Running can also help improve your sleep quality. It might even help you overcome common sleep problems.

Research backs these claims up. A study out of the Journal of Adolescent Health revealed that those who followed a regular morning running routine showed improvement in objective sleep.

A further study reported in the journal Mental Health and Physical Activity revealed that subjects reported sleeping better and felt more energized during the day when getting at least 160 minutes of moderate to vigorous exercise during the week.

Research has also found that regular exercise, not just running, help improve daytime alertness, regulate circadian rhythms, and faster onset of deeper sleep.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Conclusion

There you have it. The above covers some of the most well-known and well-documented effects that running has on your brain. See, hitting the pavement can really turn you into a more productive and smarter person. And that’s a good thing if you ask me.

The rest is really up to you.

Please feel free to leave your comments and ideas in the section below.

Thank you for dropping by.

David D.

Winter running is no easy feat, especially for runners who have breathing problems during cold weather.

In fact, most runners—except for the lucky ones living in moderate climate regions—often experience issues such as a runny nose, restricted breathing, burning lungs, and a dry throat when braving the cold.

For these reasons (and some), many shy away from winter running.

But, that’s no excuse to stop running altogether.

Here are the guidelines you need to keep the cold air from taking your breath away.

By implementing the following tips, you’ll be able to breathe better throughout your outdoor winter workouts.

But before we do that, let’s first look at what happens to your body when exercising outdoors in the cold.

The Difficulty Of Running in Winter

There’s a common belief that running in cold weather can do more harm than good.

Some beginner runners even worry that breathing the cold air will freeze their lungs and lead to immediate disaster.

But here’s the reality: the fear of frozen lungs is somewhat exaggerated. Running in sub-freezing temperatures might be uncomfortable, but it’s not typically dangerous. Severe lung damage due to cold air is only a concern in extreme subfreezing conditions.

In such conditions, which generally occur at temperatures below 4°F (-15°C), outdoor exercise is not advisable. This is because your body may struggle to sufficiently warm the air before it reaches your lungs, among other potential issues that can arise.

However, it’s worth noting that the chances of you running in such extreme freezing conditions are quite slim—unless you happen to live in an exceptionally cold region. So, while running in winter may be a bit uncomfortable at times, it’s generally safe.

The Process of Air “Warm-ups”

Your body’s pulmonary system is pretty impressive when it comes to dealing with cold air. Here’s how it works

When you inhale cold air, whether during exercise or just going about your day in chilly weather, your body’s respiratory system springs into action. Your nose, mouth, throat, and the cells lining your windpipe, or trachea, all play a crucial role in warming up the incoming air.

By the time that cold air travels from your nose or mouth down to the bottom of your trachea, it’s already been warmed significantly and is close to your body’s internal temperature. Your body works diligently to make sure the air you breathe is comfortable for your lungs.

On the exhale, regardless of the temperature and humidity of the surrounding air, you breathe out air that is close to your body temperature. This natural process ensures that your lungs are exposed to air that won’t shock or harm them, even in cold conditions.

How to Breathe While Running in The Cold

Although research shows that exercising in the cold won’t do permanent damage to your lungs—running in the winter is no walk in the park.

That said, before you start thinking about skipping outdoor running altogether, know that the downsides are manageable and are by no means a valid excuse to skip your training.

Without further ado, here is how to breathe right when running in the winter.

Additional resource – Your guide to Runners cough

Use A bandana, Scarf, or Balaclava

Chilly weather and frosty air can really take a toll on your run, especially if it leaves your lungs burning or triggers some serious coughing fits. But fret not, fellow runners, there’s a simple solution: wrap up with a moisture-wicking neck warmer, scarf, or trusty bandana.

Why is this gear so darn helpful, you ask?

Well, picture this: as you venture out into the icy abyss, your bandana or scarf becomes your trusty sidekick, shielding your precious lungs from the frigid air. It’s like a warm, cozy hug for your respiratory system.

But it doesn’t stop there. These nifty accessories do more than just block the chill. They’re like lung superheroes, swooping in to humidify the cold, dry air you inhale and recycle the moisture from your exhales. The result? The air you breathe is not only warmer but also easier on your lungs.

Now, when your lungs feeling extremely cold, consider the merino wool balaclava. This bad boy covers your mouth, nose, ears, and head, providing you with full insulation. It’s not just about staying warm; it’s also your shield against frostbite on those rosy cheeks and kissable lips.

Okay, let’s address the elephant in the room. Sure, you might resemble a mysterious bank robber out of a movie, but hey, you’ll be toasty warm, comfortable, and definitely not hacking up a lung.

And here’s the best part – there’s a whole world of neck-warmers, bandanas, scarfs, and balaclavas out there, sporting designs to match your personal preferences. You can protect your health, stay stylish, and conquer the winter run – all in one fell swoop. So, go ahead, embrace the cold, and keep those lungs happy.

Inhale Through the Nose & Exhale Through the Mouth

When it comes to the art of breathing while running, I’ve usually recommended taking in those sweet lungfuls of air through both your nose and mouth. But hold onto your hats because cooler temperatures might call for a different approach.

In fact, when you’re out there braving the cold, consider this: inhaling solely through your nose could be the winning strategy.

Here’s the scoop on why it works. Breathing in through your nose can actually do a fantastic job of warming up and humidifying the icy air. You see, as that frigid air embarks on its journey to your lungs, it’s got quite a distance to cover. And that’s a good thing. It gives it more time to get toasty and moist as it winds its way through your nasal passages and those nifty little cells lining your windpipe.

Nasal breathing isn’t just about heating things up; it’s a master of maintaining your body temperature too.

Now, here’s the catch – it won’t let you inhale as much oxygen as the mouth can manage. This becomes especially apparent when you crank up the intensity of your run, like when you’re tackling those grueling intervals or conquering hill reps.

So, here’s the game plan for those frosty days. If you find yourself in the midst of an extreme cold snap, consider dialing down the intensity a notch. This will help you avoid those desperate gasps for air. Keep your workouts cruising along at a conversational pace. And when the conditions are just right, and the breathing feels easy, then, my friend, you can crank up the intensity to your heart’s content.

Are You Asthmatic?

Feeling like you’ve tried everything but still finding yourself gasping for breath in the chilly air? Well, it might be time to consider whether you’re dealing with asthma or another pulmonary issue.

You see, when you inhale that dry, icy air, it can be a real irritant to your throat. It might even lead to inflammation and damage, triggering an asthmatic response.

If this sounds like your situation, it’s crucial to consult with your doctor for a thorough check-up. They’ll be able to determine if asthma is the culprit, and, if so, they can prescribe medication and maybe even an inhaler to help you out.

But asthma isn’t the only condition that can put a damper on your cold-weather runs. Here are a few others you should be aware of:

• Cardiovascular Disease: If you’re dealing with heart issues, it’s best to avoid running in the cold. The extreme temperatures can strain your heart and potentially worsen your condition.
• Exercise-Induced Bronchitis: This nasty condition can rear its ugly head when you work out in chilly weather. It’s characterized by chest tightness, coughing, and wheezing. Not fun, right?
• Raynaud’s Disease: This one messes with your blood circulation, leading to numbness and pain in certain parts of your body. Running in the cold can make these symptoms even worse.

So, if any of these health issues sound familiar, it’s time to think twice about those frosty jogs and consider alternative indoor workouts instead.

A Better Alternative

It’s all about making the right choice for your comfort and well-being, my fellow runner!

When you’re standing there, all bundled up, contemplating a chilly run, just remember: you have options! If the cold weather isn’t vibing with you, it’s totally okay to skip that run and live to hit the pavement another day.

Consider shifting your workout indoors to the cozy gym. You don’t have to be a running martyr!

Treadmills, as much as they might get a bad rap from some runners, are actually fantastic machines. They’re like your trusty sidekick for year-round, consistent training. Who wouldn’t want that, right?

So, remember, it’s not about battling the elements; it’s about making smart choices for your fitness journey. Whether you’re out conquering the cold or rocking it indoors on the treadmill, you’re still making strides toward your goals. Keep it up!