COUCH TO 5K: TOP TIPS FOR NEW RUNNERS

At PAU, we’re dedicated to helping runners of all levels reach their full potential, and that’s why we have a team of expert coaches ready to assist you every step of the way.

Whether you’re a seasoned marathoner or taking your first steps on the pavement, we’ve got you covered. In this series of videos, our resident running coach, Emma, shares her top tips and expert advice to help new runners navigate their journey with confidence. From gear essentials to training techniques, Emma covers it all. So, lace up your shoes and let’s hit the ground running with Emma’s top tips for new runners!

What is Couch to 5K?

Couch to 5K is a firm favourite across the country, to get you moving and running from total beginner to boss 5K-er. It is broken down bit by bit to help you ease into running, and you’re supported every step of the way.  

You download the app and run a little further each day, until by the end of week nine, you have built up to a full 5K run. Before you start, you will need to think about when you’re going to run, where you’re going to run, and anything else you might need or want to consider before you get started. 

Couch to 5K is for absolutely anyone, and here are our tips from team PAU to get you started. 

Warm it up

While you might think 5K doesn’t sound like far, or that you have a while to build up to that, it is important that you warm your body up. Think about doing some gentle stretches and easing into your run, allowing your body the time to get warm and to adjust. 

Take it easy 

It is a marathon (in the form of 5K), not a sprint, so take it easy. This is a nine-week journey and there is no pressure to get there faster. Allow yourself the full time to work on this, and don’t be afraid to take it easy as you move through the weeks.

Find your tribe

Is there anyone you know also doing the couch to 5K challenge, or could you seek out some others in your local area to run with? We love the community of a club or a group run, and there are always new connections and friendships to be found when on the move! Who will you meet? Click Here to learn more.

Get a gait analysis

This one might not be necessary in week one of your journey, but if you’re going to continue running then getting a gait analysis is essential. How you tread while you’re running makes a huge difference to the comfort of your run, your posture, and minimising injury, all of these things can be helped with a gait analysis that will make sure that there is no pronation when you are running. Learn more about gait analysis here.

While you don’t need all the gear to get started, having some basic running clothes and the right shoes will help you feel more comfortable and confident in your journey to 5K. If you want to chat to a member of our team or try some kit on for size, pop into any of our three stores, or you can virtually browse online.

If you’re doing Couch to 5K, then let us know, and hopefully we will see you on the road. Happy running!