In The Event You Do Couch to 5K Don’t Make These 5 Big Mistakes

 

The 4 Things You Should Do to Make Every Run Great

Video taken from the channel: The Run Experience


 

Why People Fail Couch to 5k Plans Part 1

Video taken from the channel: Cheltenham Running Club


 

5 Beginner Triathlete Running Workout Mistakes You Should Avoid

Video taken from the channel: Triathlon Taren


 

Couch To 5K: Week 5 6 | Starting Running For The First Time

Video taken from the channel: Global Triathlon Network


 

How I started running & liking it! | Running tips for beginners | Elanna Pecherle 2019

Video taken from the channel: elanna pecherle


 

Worst Things to do Before a Run | 4 Common Mistakes

Video taken from the channel: Harry Runs


 

5 Running Tips for Beginners �� 5 Things I Wish I Knew about Running from the Beginning

Video taken from the channel: Caty Culp


 

5 Beginner Triathlete Running Workout Mistakes You Should Avoid

Video taken from the channel: Triathlon Taren


 

Couch to 5K Tips Week One: Avoid This Common Mistake

Video taken from the channel: JB Fitness & Wellbeing


 

Why People Fail Couch to 5k Plans Part 1

Video taken from the channel: Cheltenham Running Club


 

Couch To 5K: Week 5 6 | Starting Running For The First Time

Video taken from the channel: Global Triathlon Network


 

Worst Things to do Before a Run | 4 Common Mistakes

Video taken from the channel: Harry Runs


 

How I started running & liking it! | Running tips for beginners | Elanna Pecherle 2019

Video taken from the channel: elanna pecherle


 

5 Running Tips for Beginners �� 5 Things I Wish I Knew about Running from the Beginning

Video taken from the channel: Caty Culp


To recap our guide on the Couch the 5K plan, these are the 5 Mistakes to avoid: Running a 5K might be a good way to lose weight. It is entirely dependent on your nutrition. The same is true of literally ANY workout program. (Mistake #1: Not changing your nutrition) Couch to 5K may or may not be a great program for you.

“Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks. 5K is short for 5 kilometers, or 5,000 meters or 3.1 miles. This running program was invented by Josh Clark of CoolRunning WAY back in the day. “Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks.

5K is short for 5 kilometers, or 5,000 meters or 3.1 miles. This running program was invented by Josh Clark of CoolRunning WAY back in the day. Should You Do Couch to 5K?

Don’t Make These 5 Big Mistakes | Nerd Fitness Posted by admin, on July 28, 2020. There you have it. The above couch to 5K training guidelines are all you need to run your first 5k in two months or less. All you need to do is show up, do the work, and never deviate. The rest is just detail.

Please feel free to leave your comments and questions in the section below. In the meantime thank you for reading my post. Keep Running. The Couch to 5K program is a fantastic program in theory. In the off chance that you haven’t heard of it, here’s a brief run down: created by a web designer named Josh Clark in 1996, the Couch to 5K program is designed to take non runners from their couch to running an entire 5K in just 9 weeks.

His idea was to create a program that eases participants into training slowly, and therefore. The Couch to 5k program aims to get you in good enough shape to finish a 3.1-mile run. I found the program was easy to commit to as it only required three training sessions per week. By the end of the program, I felt like I was in better shape compared to where I was when I started it.

In this 12 week ‘beginner to 10k’ training plan I give you the information and videos you need to complete your transformation from someone who wants to run to a runner! Take it seriously (and don’t mess with the rules) and if you do the sky is the limit!A decent pair of running shoes is essential. Female runners should also consider purchasing a sports bra. You don’t really need technical gear to start with.

Just wear clothes that are loose fitting and comfortable in a breathable material such as cotton. If you do want to invest in technical running gear then shop around for bargains. As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

Week 1 For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

List of related literature:

Anybody with any ounce of sense knows that deciding to go from “couch to marathon” is exactly the wrong way to start running.

“The Incomplete Book of Running” by Peter Sagal
from The Incomplete Book of Running
by Peter Sagal
Simon & Schuster, 2019

Overtraining is not about movement mistakes.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Refer to, much for Day One of Couch to 5K training.

“Combined Defence Services: CDS IMA Entrance Exam 2021 | 10 Mock Test” by Rohit Manglik
from Combined Defence Services: CDS IMA Entrance Exam 2021 | 10 Mock Test
by Rohit Manglik
EduGorilla, 2020

Refer to, “So much for Day One of Couch to 5K training.

“English Language Book for SSC CGL, CHSL, CPO and Other Govt. Exams (English E-Book)” by Adda247 Publications
from English Language Book for SSC CGL, CHSL, CPO and Other Govt. Exams (English E-Book)
by Adda247 Publications
Adda247 Publications,

I’ve made similar, less serious mistakes with injuries, and I have known hundreds of other runners who have done the same.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Or say you wilted over the last 10K the last time around and realize in retrospect that this was because of a too-aggressive first 10 miles (16 km); you should be able to make another attempt at your goal time for the first marathon.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

The most dangerous mistake one can make in preparing a marathon is to underestimate the complexity of the first problems on the list.

“Mathematical Circles: (Russian Experience)” by Sergeĭ Aleksandrovich Genkin, Dmitriĭ Vladimirovich Fomin
from Mathematical Circles: (Russian Experience)
by Sergeĭ Aleksandrovich Genkin, Dmitriĭ Vladimirovich Fomin
American Mathematical Soc.,

But add another 20 hours of running, and those mistakes catch up to you.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Everything else I had read warned: ‘Don’t do a marathon until you’ve been running a year.’

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

MISTAKE #7: NOT TAPERING FOR BIG RACES Either athletes don’t know how to taper for important races or they’re afraid of losing fitness by backing off.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • When I start running.. my problem is not out of breath. My hips and leg feel so hurt until I feel that if I continue running I will fell down. Does anyone know how can I overcone this problem?

  • I remember the jump up to 20mins being a huge one in my mind. I wasn’t convinced I was going to be able to manage it, but it 100% works…And I was unable to run for more than a minute before I did Couch to 5K. Trust in the process and know that you’re doing great!

  • There is no such thing as a 100% perfect run, but give it the best you can.
    Like Caty Culp said, shoes, something to hold your belongings, and to get some energy into you before you head out.
    1. Start slow, warm your body up, even with a fast pace walk, then a very slow jog, gradually building up a ‘slow steady speed’.
    2. At the beginning, have as many breaks as you need, it’s not a race, nor are you a performance athlete. don’t get to comfy with the breaks, keep reducing and reducing, until you can go on for longer with very little breaks, and ultimately to complete a full 30 min, run without a break.
    3. Go at the times you are comfortable with or at a time that fits in your day/night. depending on your lifestyle, work etc.
    4. If your shy or nervous, then always remind yourself, of all the health benefits of jogging, and goodness you will get from every second running, your heart, lungs and kidneys will love you for it. also if you can get a running partner or a few of you to go out and jog together.

  • running never been my favourite…… this video made me change my attitude! thank you so much for sharing, step by step I’ll try it

  • Omg just started the video and can’t help to comment how you’re so pretty and I love your hair and makeup!!! Okay back to watch the video. ��

  • Pippa, I feel your pain! But remember, part of this is a mental game-when I feel like I just can’t run anymore, I tell myself “10 more seconds” then after that “10 more” and try to stretch it beyond the “I can’t do this” moment. I listen to music while running and will often focus on the lyrics as a distraction-sometimes that helps. Just do your best!

  • Thank you so much for this!!!! I started IF a couple months ago then kinda winged off of it since being quarantine! But also during quarantine I’ve been walking more and trying to start running more. After watching this I want to start back IF. With that being said can you share what you eat during IF?

  • You are amazing beautiful and smart. I started 2 week ago and I can run for 1hr and I started eating healthy no soda no sweet Brad and I love running. I was runner since I was 17 years. I am overweight I 195lb I know I can losses 15lb in 4 weeks. I am so happy

  • Nice, i just put on tunes that were popular when i was in jr high and high school. Gets you in a hood mood and most of the times im laughing at the songs instead of feeling the pain. Plus the time flies by very fast. It also works when cycling. Keep it up.

  • Can’t run if in ain’t had the number 2, luckily I’m running in the countryside and lanes, so if no 2.5 rears its head I can go! ������

  • my parents just signed me up for cross country. ive only done swim and school track team (my mile time was 6:32 im 13) and i havent been working out im so screwed

  • When I start running.. my problem is not out of breath. My hips and leg feel so hurt until I feel that if I continue running I will fell down. Does anyone know how can I overcone this problem?

  • Even if you only run 1km and walk most of it? You beat all those folks who chose to sit on a couch and watch the tv. Well done you!:D

  • hello everyone, thanks for these helpful comments
    this one had helped me a lot. I have learned a lot from this video.
    i really grateful

  • My friends have been loving the couch to 5k apps. I started my running journey through orange theory so i don’t need the app, but this is a great tool to use to get someone coaching to motivate them! I love it! Congratulations ����

  • I love running, but it terrifies me. I’ve had been experiences with child predators pulling into my yard because I was going to check a mailbox, I’ve been followed home, had a guy wait for me who showed up on the ‘sex offenders’, had people stalk me in stores and follow me, etc. I love running, but I’m honestly too scared to run in my yard unless an adult is with me. I’m not as scared with my little sister, because I know I’d do anything to keep her safe which makes me feel safer. My parents find it silly that I’m 16 and too scared to walk to the the mailbox without them watching me, but due to my past expediences, I can’t help but worry every time I step outside, every time I’m sitting in a parking lot, standing in line, etc. I really want to run more just I’m too scared to go outside.:(

  • I never thought I’m gonna hook in running. I just started doing it to lose weight but I’m enjoying it so much now and i wanted to improve my pace.

  • This is my first year running and my first official meet is tomorrow and I’m scared because I ran a 5k about 5 days ago and I got 44:04:/ and I’m really I’ll be really behind, being last doesn’t bother me but I’m just so nervous

  • Top 5 beginner runner mistakes:

    1. Running to lose weight
    2. Giant foam shoes
    3. Overuse/ Running too much

    4. Running on pavement especially on angles
    5. Not stretching and building strength

  • Life is too short to be working for someone else’s dream. Be a billionaire of your own. If you want to go big, stop thinking small. successful people are not people who never fail, but people who never quit. If you want to be a billionaire, then think like one, act like one, and live like one because there’s no other greater joy than having financial freedom and a life free of debts, All thanks to Mr carlos cause he made me who I am today through forex trade. He has helped me a lot with his trading strategies which helps me to earn $12,550 weekly with an initial investment of $1,000. I really appreciate it and can’t help but let others know about it. it is so suitable anyone can trade from anywhere and anythime, reach out to Mr carlos on IG @carlos_1uptrades. his indeed a God Sent

  • I feel exactly the opposite: My mind says “You have ran enough, you look tired and you should stop now”. However, if you ignore that, you’d realize that the body in fact, had the potential and your mind was merely discouraging ya.

  • It’s a completely different thing when you live in a subdivision, are a girl and have social anxiety. I’ve tried not to, but I always get anxious when I see people in the road ahead of me, or even thinking about people seeing me, especially if they’re male. It sucks, and it’s hard, so I instead go walking with my brother. One day I’ll just wake up at unholy hours to run, that way I won’t have to struggle with people.

    Anyway, thanks for your advice! I’m planning to try running soon, so I hope it all turns out okay.

  • Eating before a run is the worst i did the same mistake and while running for a 8km run I almost puked and my stomach was soo uncomfortable

  • I just jog for 500meters and I got tired with no fighting power to push forward..

    >> Because of these anxiety..
    ..I felt that if I push forward i’am gonna die because of breathlessness

  • I wish I knew these things when I went into the military. They never took any of these things into consideration…however, we always did our morning cardio before breakfast and we always stretched before any physical training. We didn’t get to take our time with finding what works for us we just had to do it and in doing so, time and consistency provided a better run time as the months went by. Unfortunately, some of us had to work harder at it than others.

  • I was currently building up to half marathon distance with a run 4x a week. I learned All my work was in the “grey zone” and have since then been focusing on Zone 2 work. Question is should I still do tempo runs and intervals? Or just do all 4 runs at zone 2?

  • I had 2 apples in beer form and a burger and pooped before I ran for the first time in 5 years. I feel like death but fuck it I made it.

  • Pippa, you run like a runner light on your feet so I’m sure you’ll make it! Dietary changes can also help. For motivation, watch the Vegan Cyclist’s recent Off The Couch Ironman yt video. Pretty hilarious, he’s wearing a running sucks t-shirt, and is complaining from the first tenth of a mile to the end, but he makes it.

    Heather, I don’t understand activation at all — can you run without activating your glutes, and how do you tell if they’re firing sufficiently?

    fwiw, GTN has motivated me to run my first race in 28 years, a couple of weeks ago. If the pools reopen, I may consider my first triathlon in 33 years…

  • Thank you for sharing your experience it was useful. Where I live there are no parks or forests so how would you recommend me changing my route? I’m planning on doing the run before work at like 4.30 or 5 in the morning since I work far from where I live.

  • omg woow I’m actually training with the couch to 5k to 10k I did my first 5 K 1 month ago and I’m training now to do the 10K wich I wanna be able to do before my birthday wich is the 20th August!!:D

  • You are amazing beautiful and smart. I started 2 week ago and I can run for 1hr and I started eating healthy no soda no sweet Brad and I love running. I was runner since I was 17 years. I am overweight I 195lb I know I can losses 15lb in 4 weeks. I am so happy

  • Can someone help me? I run a 20 minute mile (3mph) but I find it really hard for some reason. For the average person, that would be an easy walk, but it’s difficult for me. I’m 14, 5’1, and 119 lbs. If someone had any tips please help me.

  • very inspring. im aiming to run the brooklyn marathon in a few months. Been losing motivation due to minor improvements in the long runs but this video reminded me the only person I should be comparing myself is me

  • When you would only run for like 3 minutes where did you do that cause I feel like it is embarrassing just running 3 minutes and then going inside lol

  • i’m 41, almost 20 years of gym and weights and i’m just starting out running and all i can say is knees knees knees ouch. i’m doing 5k twice a week but my last run was horrible………..just as typing this i got to the running shoe part of your video!

  • Do you intermittent fast on your run days? And if so, do you run before or during your eating hours? This video was so helpfull!!

  • I’m on week 3 and I’m really enjoying it. I even ran through the cool down and then some today because I didn’t feel like I had had enough!

  • Hey girlie! Watched the video and enjoyed the information. I too share the same desire to just run. In January 2020 before all this COVID I had planned to run a 5K on May 16 ( my Bday ). I ended up sick with COVID and quarantined in my room on my special day. Soo with that being said, I am now recovering and getting back to my goals. I do have a question??? I’m not sure if I missed this information but how many runs did you run before it started to be easier? I know some days are better than others but how long before it becomes normal and not feeling like your going to die? Lol

  • I have gained 20 pounds over 6 months and my clothes don’t fit anymore. I will use your tips and download zombies coach to 5k. I hate running, but I need to lose this added weight, so here I go!

  • How long did it take you to get where you are?
    And also, when you say you run 30 minutes, do you run the whole time or walk some? You are amazing!��God bless all of you

  • I’m starting tomorrow 5/19/20 app downloaded. I’m doing it for strength and body tone. Oh yea no more outside food. Check on me in a couple of weeks ��

  • Thank you for sharing your experience it was useful. Where I live there are no parks or forests so how would you recommend me changing my route? I’m planning on doing the run before work at like 4.30 or 5 in the morning since I work far from where I live.

  • Another great video Taren. I’ve always been told I over pronate and need a stability shoe. Are you saying it’s better to have a neutral shoe to train your foot properly?

  • I’m using the couch to 5k app and doing chloe ting’s 28 flat stomach challenge. Just finished my 1st day and I feel great! I’m so excited for the results!

  • There is no such thing as a 100% perfect run, but give it the best you can.
    Like Caty Culp said, shoes, something to hold your belongings, and to get some energy into you before you head out.
    1. Start slow, warm your body up, even with a fast pace walk, then a very slow jog, gradually building up a ‘slow steady speed’.
    2. At the beginning, have as many breaks as you need, it’s not a race, nor are you a performance athlete. don’t get to comfy with the breaks, keep reducing and reducing, until you can go on for longer with very little breaks, and ultimately to complete a full 30 min, run without a break.
    3. Go at the times you are comfortable with or at a time that fits in your day/night. depending on your lifestyle, work etc.
    4. If your shy or nervous, then always remind yourself, of all the health benefits of jogging, and goodness you will get from every second running, your heart, lungs and kidneys will love you for it. also if you can get a running partner or a few of you to go out and jog together.

  • I have gained 20 pounds over 6 months and my clothes don’t fit anymore. I will use your tips and download zombies coach to 5k. I hate running, but I need to lose this added weight, so here I go!

  • Seriously what you said around the end is excatly the same I do felt nice t hear that i m going right way in right manner improving my life..

  • congrats on completing couch to 5K! I’m currently on week 7 and have just ran for 25 whole minutes without stopping! I was the same as you, couldn’t even run for the 1 minute in week 1, and when we had to do the first 3 minute and 5 minute runs I felt like giving up, but now I actually look forward to my runs and enjoy them so much. I think when you begin to make so much progress you feel more motivated, so my advice to anyone starting out is to NOT GIVE UP, because you can 100% do this, the app is designed for people who cannot run at all, so just follow the advice and make sure you don’t stop even if you want to!

  • If I’m starting out and not tired from doing anything else I can jog 5-6 minutes and run maybe 2-3 max. If I’m already tired I can run like 0.5-1 minute:(

  • Loved your story! I started in 2014 lost over 60 lbs! I never thought I would become “addicted” to running” but i did. Then my Dad passed away Christmas morning in 2017. Was the hardest year for sure and it took me off my running program. Since then I’ve gained most of it back and since COVID 19 have picked it up again. I love it, but can’t seem to find the motivation to be dedicated like I was a few years ago. Thank you for this mini pep talk and reminder of why I am doing it anyways. Just subscribed and am looking foward to seeing what else you have in your motivation bank. Cheers!!

  • Start slow as in 4 miles per hour. Just enough to carry out a conversation. Make it to 30 minutes non stop @ 4 miles per hour, then introduce some interval training.

  • Thanks Elanna, I’ve just started the first week of Couch to 5K here in Southern Italy and your presentation has motivated me to keep going with it

  • Your actually amazing. Thank you for your help. I always tell myself I can’t do something, I used to be the fastest runner In school too. I’m excited to start running again.:)

  • Thank you so much for this!!!! I started IF a couple months ago then kinda winged off of it since being quarantine! But also during quarantine I’ve been walking more and trying to start running more. After watching this I want to start back IF. With that being said can you share what you eat during IF?

  • Wtf is this video, I thought she will give some stretching and warm up tips, but she is promoting here shoes and some fucking belts. What a waste.

  • I’m on week 3 and I’m really enjoying it. I even ran through the cool down and then some today because I didn’t feel like I had had enough!

  • WE ARE BIRTHDAY TWINS! I’m shipping for marine recruite training soon and due to covid I have been a couch potatoe for 6 weeks so I’m definitely goingbto try this app to get me back in shape.

  • This app helped me lose 30lbs about 6 years ago. Granted I don’t use it anymore, I’ve only gained 9 back and that’s been over 4 years. Great app for starters though.

  • Hey Taren, have you tried or heard anything about the New Balance 1500 v6 boa? It’s supposed to be a triathlon focused New Balance shoe.

  • Guys can some answer a question for me pls?? Does it matter how fast you run coz I run at a slow pace will that build up some stamina or no coz I don’t really feel motivated to keep going when I c how long it took me to run a particular distance it knocks my confidence

  • Super good content and well explained. Digestion tips make all sense, as well as the importance of being in tune with our body! Helpful as I have started running seriously, so all tips are welcome!
    Keep up

  • You might want to try wearing a g shock on the other hand and setting the countdown timer to help you avoid constantly looking at your watch. Just run and relax until you hear the alarm. Looking at the time pass can be very tough mentally.

  • Once again Coach Nate comes through with some outstanding advice broken down to a level everyone can follow along and understand what those benefits are to our performance and results! Thanks for East Coast Canada

  • Life is too short to be working for someone else’s dream. Be a billionaire of your own. If you want to go big, stop thinking small. successful people are not people who never fail, but people who never quit. If you want to be a billionaire, then think like one, act like one, and live like one because there’s no other greater joy than having financial freedom and a life free of debts, All thanks to Mr carlos cause he made me who I am today through forex trade. He has helped me a lot with his trading strategies which helps me to earn $12,550 weekly with an initial investment of $1,000. I really appreciate it and can’t help but let others know about it. it is so suitable anyone can trade from anywhere and anythime, reach out to Mr carlos on IG @carlos_1uptrades. his indeed a God Sent

  • Wtf is this video, I thought she will give some stretching and warm up tips, but she is promoting here shoes and some fucking belts. What a waste.

  • This is my first year running and my first official meet is tomorrow and I’m scared because I ran a 5k about 5 days ago and I got 44:04:/ and I’m really I’ll be really behind, being last doesn’t bother me but I’m just so nervous

  • Everytime i go out running people always look at me weird and ask why im running i tell them and they say u already look in shape just because someone isnt overweight dosent mean they are unhealthy i have a eating disorder but a very fast metabolism

  • Dude i was In Rosarito July 21 2020 going on my morning run and 2.3 miles in i gotta go doo doo! I went doo doo on the side of the road.!����

  • Can’t run if in ain’t had the number 2, luckily I’m running in the countryside and lanes, so if no 2.5 rears its head I can go! ������

  • Totally changed my perspective. The breathing exercise has changed my running experience! Thanks Nate, you rock. Roll on fellow runners ��‍♂️!

  • Breathing. Always thought I had horrible stamina when I was in fact breathing incorrectly. Breathing was literally the difference between having to stop 3 times on a 1.25 mile run and being able to run 4 miles straight in 31 minutes.

  • Nice, i just put on tunes that were popular when i was in jr high and high school. Gets you in a hood mood and most of the times im laughing at the songs instead of feeling the pain. Plus the time flies by very fast. It also works when cycling. Keep it up.

  • Not Listening To Your Body that’s why I’m against pre-made running program.One think I don’t understand is why every single premade running program for beginners is a 5k running program.

  • I need to run 5.8 km. Off-road, uphill, carrying a load of 15 kg on by back, within 48 minutes. Bless me good luck guys. That’d be the hardest race of my whole life. I guess

  • One more beginner mistakeWatching too many how to videos on running. The amount of contradictions on YouTube (and in comments) holds most people back from progressing properly. I’m one of them. Don’t be one of the sheep and just follow the person in front of you. Be smart and listen to your body because everyone is different.

    Now excuse me because I need to figure out if I’m wearing the right shoes. Or maybe I should run barefoot…… �� ✌️����✌️

  • Just found your youtube video and discovered like everyone else apparently a picture of being sat on a toilet is massive click bait haha

  • Going from couch to 21kms in 21 weeks! Apprehensive about whether I’ll be able to get to the required fitness level but all for a good cause to raise funds and awareness for Brain Tumour Support NZ. Wish me luck! ☺️

  • Well done Pippa, I started Couch to 5K at beginning of lockdown and I agree at first found longer runs really boring. I changed up my route a bit and started noseying on houses and neighbourhoods i didn’t know so well which took my mind off it a bit. Best of luck for next four weeks.

  • well done you are doing an amazing job. we all have runs where we cant get out of our heads. But try to take each run a day at a time and not think ahead. I feel your pain. I had 4 months out with injury, before that i was runninng half marathons weekly but now 2 miles kill me.

  • Surely a MAF approach is the way for beginning runners? IE, don’t go faster than you can hold a conversation at. In time that will get faster.

  • I never thought I’m gonna hook in running. I just started doing it to lose weight but I’m enjoying it so much now and i wanted to improve my pace.

  • When I was still obese and wanted to lose weight a few years ago, I did not know anything like the couch to 5k. I was basically sprinting to my limit then walk to recover all the time. After a few months, I tried jogging for 5mins and to my surprise I was able to sustain it for 15 minutes. I was so happy even though it was very slow because I was able to go for 15 minutes without stopping. That was the moment I got addicted to “running”.

  • In any sport it’s all in the head. Your body can take massive amounts of punishment, trust that the body can take it and don’t let that voice in your head stop you from completing your run.

  • So like many others here I too watched this video while on the toilet and was scared shitless after reading some comments saying that they hold it in the whole time because I thought he said DONT go to the bathroom before a run�� I really need to finish the vid before reading the comments now…

  • running never been my favourite…… this video made me change my attitude! thank you so much for sharing, step by step I’ll try it

  • very inspring. im aiming to run the brooklyn marathon in a few months. Been losing motivation due to minor improvements in the long runs but this video reminded me the only person I should be comparing myself is me

  • I’m using the couch to 5k app and doing chloe ting’s 28 flat stomach challenge. Just finished my 1st day and I feel great! I’m so excited for the results!

  • I didn’t really finish couch to 5k. But it was critical to getting me started running again. I wound up looking at the elements of the couch to 5k and altering it on my second try to work up in a way that pushed me but not quite the same way. I’ve kind of plateau’d at around 20 minutes. But I enjoy it and am waaaay heathier than I was last year!
    Have fun and great job!

  • Definitely going to try this out. I have always told people who hate running. It’s probably because you think it has to be hard or your doing too much right off the bat. They look at me funny when I tell them. It’s ok to walk if the run feel too hard. Thanks coach.

  • I absolutely hate running. I do calisthenics and I like to include endurance training to my workout. But when it comes to running I despise it

  • I absolutely hate running. I do calisthenics and I like to include endurance training to my workout. But when it comes to running I despise it

  • after I cool off I feel a bit of pain in my knees, took a week off, doesn’t seem to go off, any tips guys, I really want to get back at running as soon as I can.

  • My pro tip: begginer, intermidet or pro, the pain is always there, all it Changes is the speed and the distance.
    Edit: it gets a little easier after a while since you start to understand which pace is for what distance, but yeah, pain never goes away��

  • Keep going! Your doing great. I woukd suggest work on your self talk ” i can do this” “just a little bit more” “just keep swimming (finding nemo) (dought in the mind dought in the legs) we are routing for you! ����

  • Heather, THIS can discourage anyone trying to get off the couch: Cheptegei broke the world record in the 5K, BEFORE COVID PANDEMIC: 12:51, recently: 12:35:36

  • Is endemondo a good app for running! My family all use it for walking so I downloaded it but I don’t know if it’s good for running?

  • Keep going! Your doing great. I woukd suggest work on your self talk ” i can do this” “just a little bit more” “just keep swimming (finding nemo) (dought in the mind dought in the legs) we are routing for you! ����

  • I am a natural long distance runner, always have been, used to box, so did 5 mile every day, up the biggest hills, before a 4 hour gym session. Mega fit in my 20’s. Not run for 20 years. Now 50. Started c25k a month ago. Was 15 stone. Run number 1. Did up to 5 minutes of 7. Pulled up with thigh strain. But also, l was finished, couldn’t do no more. Hobbled back home, it killed me. Decided l was too heavy to be running like that. Lost a stone. 6 weeks later Started again today, woke up early, felt good. Did the full 7 minutes including walks. Much easier, still hard though. Got some good shoes, ran on empty stomach. Just had fluids before though. Only because it’s not too far. Thing is getting that stone off has made all the difference. I’m happy to do another as soon as possible. I’m just going to improve from now on. Let’s go champ! Lol.

  • Couch to 5k will help prevent leg injury’s( I went from couch to 5k in 2 weeks pushing hard and got Achilles tendinitis) but you shouldn’t get burning lungs from couch to 5k it’s a 9 week gradual increase

  • I start my run after a 20 minute walk to the park. I still have a pretty hard time, my endurance and breathing give out after 10 minutes. But does a 20 minute walk count as a warm up?

  • Nobody is talking about speed or efficiency when condemning “heel first” technique. We are preventing your knees from being destroyed and injured with a shockload. Show me a single animal running heel first or show me a single person who runs heel first while doing it bare feet. Anyone who recommends “heel first” should be banned from giving any sports advices whatsoever. Period.

  • I’ve found running to be more or equally as much about form as it is about fitness.Running a lot will get you fit but if you don’t have good form the speed just won’t come as fast or as much.Just like position on the bike it’s about finding the most efficient form for you and being able to hold it.

  • Hey Taren, have you tried or heard anything about the New Balance 1500 v6 boa? It’s supposed to be a triathlon focused New Balance shoe.

  • So I went to your site and did the heart rate training document you may have saved my running! I was running WAY too fast and was getting burnt out. Thank you!

  • Stretch and roll out your calves and quads… I got injured ignoring tight as hell muscles. Got half way through couch to 5k had to take a 3 week break. Now i’m back to week 1.

  • Hey Can you do a video with more in depth info on MAF training and low heart rate zone training. Maybe talk about how you started and what that was like getting through that. Iv been doing this MAF training and I don’t feel like I’m getting anywhere.

  • in the beginning of my netball training we always have to jog 8 rounds and its hell like �� but with this video and the other comments I think I can manage it maybe I guess �� thanks ❤️

  • thanks Taren for land your figure. sometimes suscribers tend to forget that you were a beginner once too. when i see a ventum bike, reaching 32.2 k/h @ 170 watts “i can’t take this advice, this guy is not even a little closer to know what i am through (trying to figure out how the h… go for an easy run if sometimes i have to walk to keep hr in zone 2). this is the first time i hear one of your numbers from the beginning (7min/km).

  • Another great video Taren. I’ve always been told I over pronate and need a stability shoe. Are you saying it’s better to have a neutral shoe to train your foot properly?

  • One more beginner mistakeWatching too many how to videos on running. The amount of contradictions on YouTube (and in comments) holds most people back from progressing properly. I’m one of them. Don’t be one of the sheep and just follow the person in front of you. Be smart and listen to your body because everyone is different.

    Now excuse me because I need to figure out if I’m wearing the right shoes. Or maybe I should run barefoot…… �� ✌️����✌️

  • The 5 minutes of running to 20 minutes of running isnt as big a jump as you think. When you have managed 20 minutes you’ll wonder what all the fuss was about. Pacing is the key. Start slow and build.
    Also change your route. You won’t get the same “time check” objects on the run and the time will go quicker. Take Wilma with you and talk to her whilst running. You’ll get distracted. My coach was a Cocker Spaniel!
    I was so chuffed when I completed the Couch to 5K as I didn’t believe I could do it but I did ( 32:15) and I’m the wrong side of 50! It’s not about how fast it’s about how far.

  • Another great video… could you tell me the time scale it took from having a 7 min mile to a 5 minute mile? Running is my weakness

  • I didn’t really finish couch to 5k. But it was critical to getting me started running again. I wound up looking at the elements of the couch to 5k and altering it on my second try to work up in a way that pushed me but not quite the same way. I’ve kind of plateau’d at around 20 minutes. But I enjoy it and am waaaay heathier than I was last year!
    Have fun and great job!

  • Taren your videos have helped my triathlon training a lot an I just wanted to say big thanks. Have saved me quite some bucks. Doing my first 70.3 in october (was planned in May though)

  • I read that mental reticence to keep running is your hind brain conserving energy. Humans are apparently adapted to go slow and steady unless there’s an actual fight or flight threat. I’m trying to convince my hind brain that adrenaline can’t get the job done on its own so can we please practice?

  • My brother started running 5k his first week and now (2 years later) finds it super easy to run. I tried to do 2.5k off the bat but it’s really difficult. Would you suggest learning to run like this? Will this work?

  • Hello Taren! Love your videos.
    As we all are under a lockdown for more few weeks I am running in my living room.
    I am planning to run a half marathon indoors, Is it okay to do it?

  • The quality of the content in your video’s, if this one is anything to go by, has improved significantly from the last time I’ve watched (it’s been a little while). This is all solid scientifically backed information. Thank you so much for not following the pack mentality when it comes to the wide array of running mythos, and instead continuing your education.

  • Hey guys! First of all, I’m SO happy that so many of you found this video helpful! Second of all, there are more videos like this to come, so if you haven’t subscribed already, feel free to do so! ❤️ If you’re curious about my day-to-day life as well, I invite you to come on over to my vlog channel and hang out! Things are about to be changing like crazy in my personal life (moving, new jobs, and just a fresh chapter in my life), so those vlogs are going to be a roller coaster for sure. You can check out the vlog channel here: https://www.youtube.com/culpfiction

    Happy running!

    Caty

  • Was feeling disappointed as I am at the end of week 4 of couch to 5k and I just couldn’t finish the run. Your video made me be kinder to myself and is very motivational ��

  • Hey guys! First of all, I’m SO happy that so many of you found this video helpful! Second of all, there are more videos like this to come, so if you haven’t subscribed already, feel free to do so! ❤️ If you’re curious about my day-to-day life as well, I invite you to come on over to my vlog channel and hang out! Things are about to be changing like crazy in my personal life (moving, new jobs, and just a fresh chapter in my life), so those vlogs are going to be a roller coaster for sure. You can check out the vlog channel here: https://www.youtube.com/culpfiction

    Happy running!

    Caty

  • in the beginning of my netball training we always have to jog 8 rounds and its hell like �� but with this video and the other comments I think I can manage it maybe I guess �� thanks ❤️

  • Your actually amazing. Thank you for your help. I always tell myself I can’t do something, I used to be the fastest runner In school too. I’m excited to start running again.:)

  • I’m doing Week 5 Day 3 of the Couch To 5K app tomorrow. I’m afraid I can’t avoid the hills here, but I do better before it gets too hot. Getting up at 5:15am isn’t too difficult anymore. I’ve never enjoyed running, but COVID forced my hand. And Sargent Block seems to enjoy kicking my a$$. I’m with with you on the fear. I did 2 8-minute jogs yesterday and tomorrow is a straight 20. So glad I can listen to Spotify while the app is running. I’ve been soaking up all the help I can get from the videos on YT. It’d probably help to run with someone who knows what they’re doing and get some feedback. But that would mean someone would see me. Another benefit to running before the neighbors are awake. ��

  • Is endemondo a good app for running! My family all use it for walking so I downloaded it but I don’t know if it’s good for running?

  • thank you! I am on week 6 and knowing I will run 25 minutes without stopping is making me so nervous. That feeling of achievement once the week has been completed is amazing though!

  • I really enjoyed that tour of residential Winipeg. All from the confines of warm South Africa. And maybe that’s why I enjoyed it, because I was warm:) because it looked quite cold there! Having lived in the North East of America for most my life, I have much respect for these guys reaching their full potential in triathlon that live in those colder climates.

  • Lo was definitely waiting for the sponsored by fit belt haha glad you like it and I hope they toss you a sponsorship! Thanks for the tips. Love your style of video very down to earth and helpful!

  • I was so fat with so much of oily skin and pimples 2 years ago and I hated exercise and running,, but one day,, I saw a boy in the market,, he was begging money for food and I was shocked when I saw that he didn’t had both legs,, I was so depressed about him and sad,, he was at same age as me,, then I realized how lucky I am that I have a perfect body with all parts.. then I decided I will exercise and now after 2 years,, I have six packs with a perfect clean face without any pimples and oily skin,, thank you for that boy, because he was the one who openedy eyes,, but sad i never saw that boy after that day again..����

  • When you are listening to music is there an app that alerts you and overrides the music to tell you when to walk vs run and vise versa

  • Even if you only run 1km and walk most of it? You beat all those folks who chose to sit on a couch and watch the tv. Well done you!:D

  • I jog not even 20 seconds and I’m done I am 5 feet 160lbs I think I need to be lighter my goal is 125lbs I been walking 5 a day fast pace I already lost 25 lbs

  • after I cool off I feel a bit of pain in my knees, took a week off, doesn’t seem to go off, any tips guys, I really want to get back at running as soon as I can.

  • I love running, but it terrifies me. I’ve had been experiences with child predators pulling into my yard because I was going to check a mailbox, I’ve been followed home, had a guy wait for me who showed up on the ‘sex offenders’, had people stalk me in stores and follow me, etc. I love running, but I’m honestly too scared to run in my yard unless an adult is with me. I’m not as scared with my little sister, because I know I’d do anything to keep her safe which makes me feel safer. My parents find it silly that I’m 16 and too scared to walk to the the mailbox without them watching me, but due to my past expediences, I can’t help but worry every time I step outside, every time I’m sitting in a parking lot, standing in line, etc. I really want to run more just I’m too scared to go outside.:(

  • I’m a 19 year old guy and I just recently started running decent distances, I weigh 200 pounds but it’s genuinely a lot of muscle from playing sports my whole life. My problem is I can’t get my heart rate down, even at a very slow pace that I can maintain easily for 2 hours my heart rate stays around 150-160. I’m not sure if I should just keep going at it with my easy pace at 150 bpm or do I walk to take it down to the 130bpm range.

  • I literally just came back from running and I just want to say: if you’re worried that people are going to look at you, just wake up at 5-6-7 am and do the jogging then. I’ve done my first ever jog at 6am today, I didn’t see a single soulexcept a cute snail I named Tony.

  • I literally just came back from running and I just want to say: if you’re worried that people are going to look at you, just wake up at 5-6-7 am and do the jogging then. I’ve done my first ever jog at 6am today, I didn’t see a single soulexcept a cute snail I named Tony.

  • DON’T EAT ANYTHING BEFORE A RUN!!! EAT SOMETHING LIKE FOUR HOURS BEFORE YOU RUN!!! OTHERWISE YOUR FULL STOMACH WILL BOUNCE UNCOMFORTABLY INSIDE YOU AND YOU WILL GET NAUSEOUS!!!

  • I feel exactly the opposite: My mind says “You have ran enough, you look tired and you should stop now”. However, if you ignore that, you’d realize that the body in fact, had the potential and your mind was merely discouraging ya.

  • It’s a completely different thing when you live in a subdivision, are a girl and have social anxiety. I’ve tried not to, but I always get anxious when I see people in the road ahead of me, or even thinking about people seeing me, especially if they’re male. It sucks, and it’s hard, so I instead go walking with my brother. One day I’ll just wake up at unholy hours to run, that way I won’t have to struggle with people.

    Anyway, thanks for your advice! I’m planning to try running soon, so I hope it all turns out okay.

  • I just started week 6 and I’m shooketh that I even got through day 3 of week 5 bc running for 20 minutes straight would have been impossible for me a couple months ago. I’ve really enjoyed this app. Still trying to figure out how to breathe better while running but I think I just need to continue figuring out what works better and build endurance.

  • Wow didn’t think that one would be available in the US as it’s made by the BBC. I’ve just done my mid week run of my 3rd week. Who are the coaches on yours? I had Sarah Milligan ��

    Okay…you live in the UK. Just got to the bit about your pouch ��

    There is a section on stretching in the app. Goto discovery and scroll right. It takes you to a lady on YouTube called Laura and she takes you through some simple stretches to cool down. Also any experienced runner will tell you to not do static stretches before a run. It can actually cause physical harm as it can stop the muscles from performing correctly. You can do kinetic stretches like a walking lunge that mimics a run. Static stretches should only be done after your warm down walk. I didn’t know that myself until I watched a video today by an pro runner lol

  • Very informative, thanks. I’ve been interested in getting your app but have seen recent negative reviews on its functionality (not content). Have those issues been resolved?

  • Loved your story! I started in 2014 lost over 60 lbs! I never thought I would become “addicted” to running” but i did. Then my Dad passed away Christmas morning in 2017. Was the hardest year for sure and it took me off my running program. Since then I’ve gained most of it back and since COVID 19 have picked it up again. I love it, but can’t seem to find the motivation to be dedicated like I was a few years ago. Thank you for this mini pep talk and reminder of why I am doing it anyways. Just subscribed and am looking foward to seeing what else you have in your motivation bank. Cheers!!

  • So like many others here I too watched this video while on the toilet and was scared shitless after reading some comments saying that they hold it in the whole time because I thought he said DONT go to the bathroom before a run�� I really need to finish the vid before reading the comments now…

  • I was so fat with so much of oily skin and pimples 2 years ago and I hated exercise and running,, but one day,, I saw a boy in the market,, he was begging money for food and I was shocked when I saw that he didn’t had both legs,, I was so depressed about him and sad,, he was at same age as me,, then I realized how lucky I am that I have a perfect body with all parts.. then I decided I will exercise and now after 2 years,, I have six packs with a perfect clean face without any pimples and oily skin,, thank you for that boy, because he was the one who openedy eyes,, but sad i never saw that boy after that day again..����

  • Life is too short to be working for someone else’s dream. Be a billionaire of your own. If you want to go big, stop thinking small. successful people are not people who never fail, but people who never quit. If you want to be a billionaire, then think like one, act like one, and live like one because there’s no other greater joy than having financial freedom and a life free of debts, All thanks to Mr carlos cause he made me who I am today through forex trade. He has helped me a lot with his trading strategies which helps me to earn $12,550 weekly with an initial investment of $1,000. I really appreciate it and can’t help but let others know about it. it is so suitable anyone can trade from anywhere and anythime, reach out to Mr carlos on IG @carlos_1uptrades. his indeed a God Sent

  • Life is too short to be working for someone else’s dream. Be a billionaire of your own. If you want to go big, stop thinking small. successful people are not people who never fail, but people who never quit. If you want to be a billionaire, then think like one, act like one, and live like one because there’s no other greater joy than having financial freedom and a life free of debts, All thanks to Mr carlos cause he made me who I am today through forex trade. He has helped me a lot with his trading strategies which helps me to earn $12,550 weekly with an initial investment of $1,000. I really appreciate it and can’t help but let others know about it. it is so suitable anyone can trade from anywhere and anythime, reach out to Mr carlos on IG @carlos_1uptrades. his indeed a God Sent

  • The 3 things that enabled me to massively improve my running capability were the following:
    1) SLOW DOWN!!!
    I was running way too fast, which was exhausting me very early. I’ve found that they best way to go is to start slower, and naturally increase pace as you go along if you wish. I know that sounds strange but it seems to be the case for me
    2) Get a better technique.
    This is very important too. With the correct technique (as shown in this video) you seem to just go faster with far less effort. Its amazing!
    3) Eat healthier
    Sounds cliche but Ive stopped eating sweat treats (biscuits, cakes… I still have honey and a bit of sugar though) and drinking caffeine. (I highly doubt the caffeine has had any effect on my running but the cutting down on sugar certainly has because I no longer get acid reflux while running.

    I have still got a bit of a problem with rib and shoulder pain that I haven’t found a solution to yet but running with a good posture has definitely prolonged the pain until near the end of my run.

    This may not work for you but I just thought it may be a useful read. Thanks for reading!

  • Everytime i go out running people always look at me weird and ask why im running i tell them and they say u already look in shape just because someone isnt overweight dosent mean they are unhealthy i have a eating disorder but a very fast metabolism

  • Dude i was In Rosarito July 21 2020 going on my morning run and 2.3 miles in i gotta go doo doo! I went doo doo on the side of the road.!����

  • Another great video… could you tell me the time scale it took from having a 7 min mile to a 5 minute mile? Running is my weakness

  • Eating before a run is the worst i did the same mistake and while running for a 8km run I almost puked and my stomach was soo uncomfortable

  • Breathing. Always thought I had horrible stamina when I was in fact breathing incorrectly. Breathing was literally the difference between having to stop 3 times on a 1.25 mile run and being able to run 4 miles straight in 31 minutes.

  • I jog not even 20 seconds and I’m done I am 5 feet 160lbs I think I need to be lighter my goal is 125lbs I been walking 5 a day fast pace I already lost 25 lbs

  • I’ve found running to be more or equally as much about form as it is about fitness.Running a lot will get you fit but if you don’t have good form the speed just won’t come as fast or as much.Just like position on the bike it’s about finding the most efficient form for you and being able to hold it.

  • My brother started running 5k his first week and now (2 years later) finds it super easy to run. I tried to do 2.5k off the bat but it’s really difficult. Would you suggest learning to run like this? Will this work?

  • Super good content and well explained. Digestion tips make all sense, as well as the importance of being in tune with our body! Helpful as I have started running seriously, so all tips are welcome!
    Keep up

  • Guys can some answer a question for me pls?? Does it matter how fast you run coz I run at a slow pace will that build up some stamina or no coz I don’t really feel motivated to keep going when I c how long it took me to run a particular distance it knocks my confidence

  • Going from couch to 21kms in 21 weeks! Apprehensive about whether I’ll be able to get to the required fitness level but all for a good cause to raise funds and awareness for Brain Tumour Support NZ. Wish me luck! ☺️

  • hello everyone, thanks for these helpful comments
    this one had helped me a lot. I have learned a lot from this video.
    i really grateful

  • I started running like a week ago and i see some changes bit not mike losing weight changes. I saw my thighs getting bigger and idk if this is normal but i am scared to continue now. Is this normal??? I just want to keep going and my run is very lightly and not intens please someone help meee!!!

  • I started with Nike run app it good already did more then 50 run and did 100km can run with 22 minutes non stop and that 4km. Without pause if i pause i can do 10 km or 15 km but never try

  • omg woow I’m actually training with the couch to 5k to 10k I did my first 5 K 1 month ago and I’m training now to do the 10K wich I wanna be able to do before my birthday wich is the 20th August!!:D

  • Top 5 beginner runner mistakes:

    1. Running to lose weight
    2. Giant foam shoes
    3. Overuse/ Running too much

    4. Running on pavement especially on angles
    5. Not stretching and building strength

  • Can someone help me? I run a 20 minute mile (3mph) but I find it really hard for some reason. For the average person, that would be an easy walk, but it’s difficult for me. I’m 14, 5’1, and 119 lbs. If someone had any tips please help me.

  • I just started week 6 and I’m shooketh that I even got through day 3 of week 5 bc running for 20 minutes straight would have been impossible for me a couple months ago. I’ve really enjoyed this app. Still trying to figure out how to breathe better while running but I think I just need to continue figuring out what works better and build endurance.

  • When you would only run for like 3 minutes where did you do that cause I feel like it is embarrassing just running 3 minutes and then going inside lol

  • i’m 41, almost 20 years of gym and weights and i’m just starting out running and all i can say is knees knees knees ouch. i’m doing 5k twice a week but my last run was horrible………..just as typing this i got to the running shoe part of your video!

  • Do you intermittent fast on your run days? And if so, do you run before or during your eating hours? This video was so helpfull!!

  • This Couch to 5k advice is a godsend! I had zero experience, zero knowledge how to build up my endurance and couple of times I tried running before I felt like I was making no progress, so I stopped. With this app I feel like my every run is a huge step forward, each run is longer, with less walking intervals. I’m halfway through that program and I’m so proud of myself:) makes me really enjoy running and even anticipate it! Thank you for that advice! About to start on those zombies ��‍♀️

  • Hey girlie! Watched the video and enjoyed the information. I too share the same desire to just run. In January 2020 before all this COVID I had planned to run a 5K on May 16 ( my Bday ). I ended up sick with COVID and quarantined in my room on my special day. Soo with that being said, I am now recovering and getting back to my goals. I do have a question??? I’m not sure if I missed this information but how many runs did you run before it started to be easier? I know some days are better than others but how long before it becomes normal and not feeling like your going to die? Lol

  • If you are overweight/obese and are struggling to finish your run visualise who want to become get angry with your self tell your self come on fatty

  • How long did it take you to get where you are?
    And also, when you say you run 30 minutes, do you run the whole time or walk some? You are amazing!��God bless all of you

  • I’m starting tomorrow 5/19/20 app downloaded. I’m doing it for strength and body tone. Oh yea no more outside food. Check on me in a couple of weeks ��

  • I started with Nike run app it good already did more then 50 run and did 100km can run with 22 minutes non stop and that 4km. Without pause if i pause i can do 10 km or 15 km but never try

  • I had 2 apples in beer form and a burger and pooped before I ran for the first time in 5 years. I feel like death but fuck it I made it.

  • congrats on completing couch to 5K! I’m currently on week 7 and have just ran for 25 whole minutes without stopping! I was the same as you, couldn’t even run for the 1 minute in week 1, and when we had to do the first 3 minute and 5 minute runs I felt like giving up, but now I actually look forward to my runs and enjoy them so much. I think when you begin to make so much progress you feel more motivated, so my advice to anyone starting out is to NOT GIVE UP, because you can 100% do this, the app is designed for people who cannot run at all, so just follow the advice and make sure you don’t stop even if you want to!

  • my parents just signed me up for cross country. ive only done swim and school track team (my mile time was 6:32 im 13) and i havent been working out im so screwed

  • If you are overweight/obese and are struggling to finish your run visualise who want to become get angry with your self tell your self come on fatty

  • Nobody is talking about speed or efficiency when condemning “heel first” technique. We are preventing your knees from being destroyed and injured with a shockload. Show me a single animal running heel first or show me a single person who runs heel first while doing it bare feet. Anyone who recommends “heel first” should be banned from giving any sports advices whatsoever. Period.

  • I’m doing Week 5 Day 3 of the Couch To 5K app tomorrow. I’m afraid I can’t avoid the hills here, but I do better before it gets too hot. Getting up at 5:15am isn’t too difficult anymore. I’ve never enjoyed running, but COVID forced my hand. And Sargent Block seems to enjoy kicking my a$$. I’m with with you on the fear. I did 2 8-minute jogs yesterday and tomorrow is a straight 20. So glad I can listen to Spotify while the app is running. I’ve been soaking up all the help I can get from the videos on YT. It’d probably help to run with someone who knows what they’re doing and get some feedback. But that would mean someone would see me. Another benefit to running before the neighbors are awake. ��

  • If I’m starting out and not tired from doing anything else I can jog 5-6 minutes and run maybe 2-3 max. If I’m already tired I can run like 0.5-1 minute:(

  • I’ve started running and need some better clothes and trainers, what are the best affordable trainers as i have flat feet so need them to be comfortable?

  • Thanks Elanna, I’ve just started the first week of Couch to 5K here in Southern Italy and your presentation has motivated me to keep going with it

  • I wish I knew these things when I went into the military. They never took any of these things into consideration…however, we always did our morning cardio before breakfast and we always stretched before any physical training. We didn’t get to take our time with finding what works for us we just had to do it and in doing so, time and consistency provided a better run time as the months went by. Unfortunately, some of us had to work harder at it than others.

  • How should I plan my training if I want to go from a 11:50 3K to a sub 10:30 3k in the next months? Is it possible? How often should I train, and what type of runs?

  • thank you! I am on week 6 and knowing I will run 25 minutes without stopping is making me so nervous. That feeling of achievement once the week has been completed is amazing though!

  • When you are listening to music is there an app that alerts you and overrides the music to tell you when to walk vs run and vise versa

  • Wow didn’t think that one would be available in the US as it’s made by the BBC. I’ve just done my mid week run of my 3rd week. Who are the coaches on yours? I had Sarah Milligan ��

    Okay…you live in the UK. Just got to the bit about your pouch ��

    There is a section on stretching in the app. Goto discovery and scroll right. It takes you to a lady on YouTube called Laura and she takes you through some simple stretches to cool down. Also any experienced runner will tell you to not do static stretches before a run. It can actually cause physical harm as it can stop the muscles from performing correctly. You can do kinetic stretches like a walking lunge that mimics a run. Static stretches should only be done after your warm down walk. I didn’t know that myself until I watched a video today by an pro runner lol

  • Not Listening To Your Body that’s why I’m against pre-made running program.One think I don’t understand is why every single premade running program for beginners is a 5k running program.

  • This app helped me lose 30lbs about 6 years ago. Granted I don’t use it anymore, I’ve only gained 9 back and that’s been over 4 years. Great app for starters though.

  • i had noticed that i ALWAYS feel less out of breath and more energetic when i breathe through my nose while running! at least at first

  • Stretch and roll out your calves and quads… I got injured ignoring tight as hell muscles. Got half way through couch to 5k had to take a 3 week break. Now i’m back to week 1.

  • I need to run 5.8 km. Off-road, uphill, carrying a load of 15 kg on by back, within 48 minutes. Bless me good luck guys. That’d be the hardest race of my whole life. I guess

  • Well done Pippa, I started Couch to 5K at beginning of lockdown and I agree at first found longer runs really boring. I changed up my route a bit and started noseying on houses and neighbourhoods i didn’t know so well which took my mind off it a bit. Best of luck for next four weeks.

  • Couch to 5k will help prevent leg injury’s( I went from couch to 5k in 2 weeks pushing hard and got Achilles tendinitis) but you shouldn’t get burning lungs from couch to 5k it’s a 9 week gradual increase

  • So I went to your site and did the heart rate training document you may have saved my running! I was running WAY too fast and was getting burnt out. Thank you!

  • I remember the jump up to 20mins being a huge one in my mind. I wasn’t convinced I was going to be able to manage it, but it 100% works…And I was unable to run for more than a minute before I did Couch to 5K. Trust in the process and know that you’re doing great!

  • When I was still obese and wanted to lose weight a few years ago, I did not know anything like the couch to 5k. I was basically sprinting to my limit then walk to recover all the time. After a few months, I tried jogging for 5mins and to my surprise I was able to sustain it for 15 minutes. I was so happy even though it was very slow because I was able to go for 15 minutes without stopping. That was the moment I got addicted to “running”.

  • Dodging the plateau requires injury prevention. Roads make it easy to keep proper form, but rough terrain is going to challenge your alignment and increase the risk of injury. If you spend too much time dealing with injury, you will plateau, unless you put more effort into exercises that won’t leave you hurt. Sometimes breathing less forces me to change to a more efficient form to maintain my momentum, and efficiency also contributes to injury prevention, because less energy is diffused through the connective tissue when you run efficiently. Always good advice.

  • You might want to try wearing a g shock on the other hand and setting the countdown timer to help you avoid constantly looking at your watch. Just run and relax until you hear the alarm. Looking at the time pass can be very tough mentally.

  • The 3 things that enabled me to massively improve my running capability were the following:
    1) SLOW DOWN!!!
    I was running way too fast, which was exhausting me very early. I’ve found that they best way to go is to start slower, and naturally increase pace as you go along if you wish. I know that sounds strange but it seems to be the case for me
    2) Get a better technique.
    This is very important too. With the correct technique (as shown in this video) you seem to just go faster with far less effort. Its amazing!
    3) Eat healthier
    Sounds cliche but Ive stopped eating sweat treats (biscuits, cakes… I still have honey and a bit of sugar though) and drinking caffeine. (I highly doubt the caffeine has had any effect on my running but the cutting down on sugar certainly has because I no longer get acid reflux while running.

    I have still got a bit of a problem with rib and shoulder pain that I haven’t found a solution to yet but running with a good posture has definitely prolonged the pain until near the end of my run.

    This may not work for you but I just thought it may be a useful read. Thanks for reading!

  • Just found your youtube video and discovered like everyone else apparently a picture of being sat on a toilet is massive click bait haha

  • The quality of the content in your video’s, if this one is anything to go by, has improved significantly from the last time I’ve watched (it’s been a little while). This is all solid scientifically backed information. Thank you so much for not following the pack mentality when it comes to the wide array of running mythos, and instead continuing your education.

  • I made the first mistake. Thought the trainers I had were fine for running. BIG MISTAKE. I was having so much calf trouble. Now I’ve new balance fresh foam tempo and the new balance fuelcell prism. The calf has been fine since.

  • I’ve started running and need some better clothes and trainers, what are the best affordable trainers as i have flat feet so need them to be comfortable?

  • Pippa, I feel your pain! But remember, part of this is a mental game-when I feel like I just can’t run anymore, I tell myself “10 more seconds” then after that “10 more” and try to stretch it beyond the “I can’t do this” moment. I listen to music while running and will often focus on the lyrics as a distraction-sometimes that helps. Just do your best!

  • DON’T EAT ANYTHING BEFORE A RUN!!! EAT SOMETHING LIKE FOUR HOURS BEFORE YOU RUN!!! OTHERWISE YOUR FULL STOMACH WILL BOUNCE UNCOMFORTABLY INSIDE YOU AND YOU WILL GET NAUSEOUS!!!

  • This Couch to 5k advice is a godsend! I had zero experience, zero knowledge how to build up my endurance and couple of times I tried running before I felt like I was making no progress, so I stopped. With this app I feel like my every run is a huge step forward, each run is longer, with less walking intervals. I’m halfway through that program and I’m so proud of myself:) makes me really enjoy running and even anticipate it! Thank you for that advice! About to start on those zombies ��‍♀️

  • My pro tip: begginer, intermidet or pro, the pain is always there, all it Changes is the speed and the distance.
    Edit: it gets a little easier after a while since you start to understand which pace is for what distance, but yeah, pain never goes away��

  • So this footage was focused on running which by the way I found very insightful
    I’d be very interested in similar footage based on swimming and cycling, what are the chances ⁉️
    Love the show keep up the good work

  • I started running like a week ago and i see some changes bit not mike losing weight changes. I saw my thighs getting bigger and idk if this is normal but i am scared to continue now. Is this normal??? I just want to keep going and my run is very lightly and not intens please someone help meee!!!

  • Well done Heather. 5 years ago I struggled through a couch to 5k. It changed my life. I was supposed to race my first Ironman this year. Stick with it, when you reflect back after you’re finished you wont believe you struggled as much with the early. workouts.

  • How should I plan my training if I want to go from a 11:50 3K to a sub 10:30 3k in the next months? Is it possible? How often should I train, and what type of runs?

  • Well done Heather. 5 years ago I struggled through a couch to 5k. It changed my life. I was supposed to race my first Ironman this year. Stick with it, when you reflect back after you’re finished you wont believe you struggled as much with the early. workouts.

  • One race i was running and 800 and i felt it coming when i finished i kept going and my coach yelled you’re done. But i was going for the toilet ��

  • Omg just started the video and can’t help to comment how you’re so pretty and I love your hair and makeup!!! Okay back to watch the video. ��

  • Surely a MAF approach is the way for beginning runners? IE, don’t go faster than you can hold a conversation at. In time that will get faster.

  • So this footage was focused on running which by the way I found very insightful
    I’d be very interested in similar footage based on swimming and cycling, what are the chances ⁉️
    Love the show keep up the good work

  • I’m a 19 year old guy and I just recently started running decent distances, I weigh 200 pounds but it’s genuinely a lot of muscle from playing sports my whole life. My problem is I can’t get my heart rate down, even at a very slow pace that I can maintain easily for 2 hours my heart rate stays around 150-160. I’m not sure if I should just keep going at it with my easy pace at 150 bpm or do I walk to take it down to the 130bpm range.

  • Hey Can you do a video with more in depth info on MAF training and low heart rate zone training. Maybe talk about how you started and what that was like getting through that. Iv been doing this MAF training and I don’t feel like I’m getting anywhere.

  • thanks Taren for land your figure. sometimes suscribers tend to forget that you were a beginner once too. when i see a ventum bike, reaching 32.2 k/h @ 170 watts “i can’t take this advice, this guy is not even a little closer to know what i am through (trying to figure out how the h… go for an easy run if sometimes i have to walk to keep hr in zone 2). this is the first time i hear one of your numbers from the beginning (7min/km).

  • WE ARE BIRTHDAY TWINS! I’m shipping for marine recruite training soon and due to covid I have been a couch potatoe for 6 weeks so I’m definitely goingbto try this app to get me back in shape.

  • well done you are doing an amazing job. we all have runs where we cant get out of our heads. But try to take each run a day at a time and not think ahead. I feel your pain. I had 4 months out with injury, before that i was runninng half marathons weekly but now 2 miles kill me.

  • I was currently building up to half marathon distance with a run 4x a week. I learned All my work was in the “grey zone” and have since then been focusing on Zone 2 work. Question is should I still do tempo runs and intervals? Or just do all 4 runs at zone 2?

  • Lo was definitely waiting for the sponsored by fit belt haha glad you like it and I hope they toss you a sponsorship! Thanks for the tips. Love your style of video very down to earth and helpful!

  • I really enjoyed that tour of residential Winipeg. All from the confines of warm South Africa. And maybe that’s why I enjoyed it, because I was warm:) because it looked quite cold there! Having lived in the North East of America for most my life, I have much respect for these guys reaching their full potential in triathlon that live in those colder climates.

  • Was feeling disappointed as I am at the end of week 4 of couch to 5k and I just couldn’t finish the run. Your video made me be kinder to myself and is very motivational ��

  • Start slow as in 4 miles per hour. Just enough to carry out a conversation. Make it to 30 minutes non stop @ 4 miles per hour, then introduce some interval training.

  • I read that mental reticence to keep running is your hind brain conserving energy. Humans are apparently adapted to go slow and steady unless there’s an actual fight or flight threat. I’m trying to convince my hind brain that adrenaline can’t get the job done on its own so can we please practice?

  • Hello Taren! Love your videos.
    As we all are under a lockdown for more few weeks I am running in my living room.
    I am planning to run a half marathon indoors, Is it okay to do it?

  • One race i was running and 800 and i felt it coming when i finished i kept going and my coach yelled you’re done. But i was going for the toilet ��

  • My friends have been loving the couch to 5k apps. I started my running journey through orange theory so i don’t need the app, but this is a great tool to use to get someone coaching to motivate them! I love it! Congratulations ����

  • I am a natural long distance runner, always have been, used to box, so did 5 mile every day, up the biggest hills, before a 4 hour gym session. Mega fit in my 20’s. Not run for 20 years. Now 50. Started c25k a month ago. Was 15 stone. Run number 1. Did up to 5 minutes of 7. Pulled up with thigh strain. But also, l was finished, couldn’t do no more. Hobbled back home, it killed me. Decided l was too heavy to be running like that. Lost a stone. 6 weeks later Started again today, woke up early, felt good. Did the full 7 minutes including walks. Much easier, still hard though. Got some good shoes, ran on empty stomach. Just had fluids before though. Only because it’s not too far. Thing is getting that stone off has made all the difference. I’m happy to do another as soon as possible. I’m just going to improve from now on. Let’s go champ! Lol.

  • Taren your videos have helped my triathlon training a lot an I just wanted to say big thanks. Have saved me quite some bucks. Doing my first 70.3 in october (was planned in May though)

  • Sorry guys. Quick spelling correction: coccyx squat is really cossack squats! Also which one of these four things do you think YOU need to do the most to make your run great?

  • The 5 minutes of running to 20 minutes of running isnt as big a jump as you think. When you have managed 20 minutes you’ll wonder what all the fuss was about. Pacing is the key. Start slow and build.
    Also change your route. You won’t get the same “time check” objects on the run and the time will go quicker. Take Wilma with you and talk to her whilst running. You’ll get distracted. My coach was a Cocker Spaniel!
    I was so chuffed when I completed the Couch to 5K as I didn’t believe I could do it but I did ( 32:15) and I’m the wrong side of 50! It’s not about how fast it’s about how far.

  • I made the first mistake. Thought the trainers I had were fine for running. BIG MISTAKE. I was having so much calf trouble. Now I’ve new balance fresh foam tempo and the new balance fuelcell prism. The calf has been fine since.

  • I hv some 15 kgs extra weighg on my body. What kind of exercises would you recommend for me? I hv been walking cum running(20%) since last 1 year. I m 47yrs old. Fond of running though but doing more of walking

  • Seriously what you said around the end is excatly the same I do felt nice t hear that i m going right way in right manner improving my life..

  • I know I have to work a bit more into mobility but I kind of forget or too rush to do it in the morning before going work. Gotta try to do at night more often, you can really tell the difference and also I incoporate a thera gun:)

  • In any sport it’s all in the head. Your body can take massive amounts of punishment, trust that the body can take it and don’t let that voice in your head stop you from completing your run.

  • Deep Squats are the best! Mobility 101 for RUNNING! Thank you for this video. I have multiple deep squat tutorials/videos on my channel! Enjoy!

  • Pippa, you run like a runner light on your feet so I’m sure you’ll make it! Dietary changes can also help. For motivation, watch the Vegan Cyclist’s recent Off The Couch Ironman yt video. Pretty hilarious, he’s wearing a running sucks t-shirt, and is complaining from the first tenth of a mile to the end, but he makes it.

    Heather, I don’t understand activation at all — can you run without activating your glutes, and how do you tell if they’re firing sufficiently?

    fwiw, GTN has motivated me to run my first race in 28 years, a couple of weeks ago. If the pools reopen, I may consider my first triathlon in 33 years…

  • Love these videos, going to try a different trail today. It’s so true when you do the same ones it feels a little boring, and I find myself looking at the clock way more. Thank you for all the tips! Super helpful

  • Great video guys and ladies of run experience. Perfect video for me. Your guys videos have helped me drop almost 50lbs in 7 months and get me back into shape from my military days of 10 years ago. Thank you for all you do and take care and god bless!! ����

  • I just jog for 500meters and I got tired with no fighting power to push forward..

    >> Because of these anxiety..
    ..I felt that if I push forward i’am gonna die because of breathlessness

  • Heather, THIS can discourage anyone trying to get off the couch: Cheptegei broke the world record in the 5K, BEFORE COVID PANDEMIC: 12:51, recently: 12:35:36

  • Great Vid! The amount of people who need to improve in this great details its a lot. Grat to catch a responsible coach like u dudessss