Hey, team. Coach Alexa here.
So I thought I’d just cover a couple of other different aspects around the Couch to 5K programme that, again, I think is just useful to denote to people, particularly if they’re starting out or getting back into running after a long time off, or after injury, illness, health condition, that sort of thing.
Learn to Listen to Your Body
The first is just a gentle encouragement to use the programme as an opportunity to learn about listening to your body a little bit.
Tuning into what it feels like when you’re running, what it feels like when you stop the run interval and walk for a little bit, what happens with your breathing and your heart rate. Notice how it feels to have your arms moving, your legs moving, your feet landing. What’s it feel in terms of that foot landing or that movement pattern between walking and running?
It’s such a lovely way to use movement, activity, sport as a way of getting to know our own bodies a little bit. What do they do? Our breathing and our heart rate, how does it change?
All this natural, magnificent stuff that our bodies do every day for us, and I find sport, exercise, and activity a great way to get to know ourselves a bit better, if that makes sense.
And using some of those things that you notice to determine what you do and how you do it.
Recovery During Couch to 5K
So, my previous video was about recovery weeks.
You might notice that you’re not feeling like the muscle soreness has fully cleared before the next run. Give yourself an extra day.
Or you might feel like a certain week of the programme has been a bit of a step up and a challenge. Factor in a recovery week, something like that.
So check out some of the previous videos I’ve done for a bit more information on that.
Stay Hydrated and Fuel Your Runs
The other thing is, it’s still useful, and particularly runners who are returning to running after a bit of a break for whatever reason, can heavily be a tendency to underestimate what they need to do when they’re getting back into it using the Couch to 5K programme.
And that is to be well-hydrated going into the runs, or maybe take a little bit of water with you on a warm day.
And also, if you can, having something to eat before you go out.
It’s a good habit to get into, make sure there’s some carbohydrate or sugary-based energy floating around your system to use when you’re running.
And it really helps us enjoy the sessions more, feel better during the sessions, and also recover a little bit faster afterwards to make sure that you’re fuelled going into them.
Basically, that you’ve had something to eat beforehand.
Maybe an hour or two if you’ve got time, or if you’re doing them first thing in the morning, you’ve not got a lot of time, just something small and sugary.
A glass of fruit juice with a little bit of a squeeze of honey or something like that, or a biscuit. Why not have a biscuit?
Just a little something to give yourself some energy beforehand, mean that you enjoy them, you feel better, you’ll recover quicker, and the whole process mentally and physically will be that little bit easier if you give yourself, your body, the fuel, the food, and the hydration, the water, in order to do the sessions to the best of its ability.
Hope that makes sense. Happy running.
