{"id":1104,"date":"2024-05-01T13:28:59","date_gmt":"2024-05-01T12:28:59","guid":{"rendered":"https:\/\/blog.citrus-lime.com\/peak\/?p=1104"},"modified":"2025-02-06T15:07:53","modified_gmt":"2025-02-06T15:07:53","slug":"couch-to-5k","status":"publish","type":"post","link":"https:\/\/blog.citrus-lime.com\/peak\/couch-to-5k\/","title":{"rendered":"TOP TIPS FOR NEW RUNNERS: COUCH TO 5K:"},"content":{"rendered":"\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"300\" src=\"https:\/\/blog.citrus-lime.com\/peak\/wp-content\/uploads\/sites\/122\/2024\/01\/1-blog-1.jpg\" alt=\"\" class=\"wp-image-1358\" srcset=\"https:\/\/blog.citrus-lime.com\/peak\/wp-content\/uploads\/sites\/122\/2024\/01\/1-blog-1.jpg 500w, https:\/\/blog.citrus-lime.com\/peak\/wp-content\/uploads\/sites\/122\/2024\/01\/1-blog-1-300x180.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-black-color has-text-color\" style=\"font-size:22px\">New to running? You&#8217;re in the right place! This journal entry is heaving with top tips for new runners. <\/p>\n\n\n\n<p class=\"has-black-color has-text-color\" style=\"font-size:22px\">Whether it\u2019s your first time running or you\u2019re kicking back into action, this is everything you need to get running, jogging, or hopping from your couch towards that 5K. <\/p>\n<\/div>\n<\/div>\n\n\n\n<h1 class=\"wp-block-heading has-black-color has-text-color has-large-font-size\">COUCH TO 5K: TOP TIPS FOR NEW RUNNERS<\/h1>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-6c8d1833ddb1b37d8113ccb387be3df4\">At PAU, we&#8217;re dedicated to helping runners of all levels reach their full potential, and that&#8217;s why we have a team of expert coaches ready to assist you every step of the way. <\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-041385a5bf1345e1c0fd2aea7293f74d\">Whether you&#8217;re a seasoned marathoner or taking your first steps on the pavement, we&#8217;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&#8217;s hit the ground running with Emma&#8217;s top tips for new runners!<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Why All Runners Should Get Gait Analysis - Emma From PAU Tells Us Why!\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/NIlBHhLHLYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Why All New Runners Should Get Gait Analysis<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Suffering with Shin Splints? PAU&#039;s Runner&#039;s Guide on Avoiding Shin Splints...\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/XoQeVi9YH8o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">PAU&#8217;s Runner&#8217;s Guide to Avoid Shin Splints<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"New to Running? Avoid these Common Beginner Runner Mistakes\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/0lUGCYzti7w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\"> Common New Runner Mistakes &amp; How You Can Avoid Them<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"New to Running? Check Out All The Running Gear We Have At PAU\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/AkYywV88XaA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Take A Look At All The Running Gear We Have In Store<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color\" style=\"font-size:25px\">What is Couch to 5K?<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\"><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/running-and-aerobic-exercises\/get-running-with-couch-to-5k\/\">Couch to 5K<\/a>\u00a0is 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\u2019re supported every step of the way.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\">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\u2019re going to run, where you\u2019re going to run, and anything else you might need or want to consider before you get started.&nbsp;<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\">Couch to 5K is for absolutely anyone, and here are our tips from team PAU to get you started.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color\" style=\"font-size:25px\">Warm it up<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\">While you might think 5K doesn\u2019t 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.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color\" style=\"font-size:25px\">Take it easy&nbsp;<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\">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\u2019t be afraid to take it easy as you move through the weeks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color\" style=\"font-size:25px\">Find your tribe<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\">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? <a href=\"https:\/\/www.pau.co.uk\/blog\/outdoor-community\/\">Click Here<\/a> to learn more. <\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color\" style=\"font-size:25px\">Get a <a href=\"https:\/\/www.pau.co.uk\/blog\/gait-analysis-explained\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"text-decoration: underline\">gait analysis<\/span><\/a><\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\">This one might not be necessary in week one of your journey, but if you\u2019re going to continue running then getting a gait analysis is essential. How you tread while you\u2019re 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.\u00a0<strong><span style=\"text-decoration: underline\"><a href=\"https:\/\/www.pau.co.uk\/blog\/gait-analysis\/\">Learn more about gait analysis he<\/a><a href=\"https:\/\/www.pau.co.uk\/blog\/gait-analysis-explained\/\" target=\"_blank\" rel=\"noreferrer noopener\">re<\/a>. <\/span><\/strong><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\">While you don\u2019t 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.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-medium-font-size\">If you\u2019re doing Couch to 5K, then let us know, and hopefully we will see you on the road. Happy running!<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-group has-background\" style=\"background-color:#edf0f2\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">TRENTHAM PARKRUN<\/h3>\n\n\n\n<p>parkrun is a free, fun, and friendly weekly 5k event. Walk, jog, run, or volunteer \u2013 it\u2019s up to you!<\/p>\n\n\n\n<p>Organised by PAU.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#da8529;font-size:25px\"><a href=\"https:\/\/www.pau.co.uk\/blog\/parkrun\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup><sub><span style=\"text-decoration: underline\">LEARN MORE<\/span><\/sub><\/sup><\/a><\/p>\n<\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-group has-background\" style=\"background-color:#edf0f2\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">GET A GAIT ANALYSIS<\/h3>\n\n\n\n<p>We are proud to offer our customers complimentary gait analysis in any of our three stores.&nbsp;<\/p>\n\n\n\n<p>Books yours today.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#da8529;font-size:25px\"><a href=\"https:\/\/www.pau.co.uk\/blog\/gait-analysis\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup><sub><span style=\"text-decoration: underline\">BOOK NOW<\/span><\/sub><\/sup><\/a><\/p>\n<\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-group has-background\" style=\"background-color:#edf0f2\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">SHOP THE LATEST GEAR<\/h3>\n\n\n\n<p>Need some gear? <\/p>\n\n\n\n<p>Shop our latest arrivals and firm favourites, and we will see you on the next 5K.<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#da8529;font-size:25px\"><sub><sup><span style=\"text-decoration: underline\"><a href=\"http:\/\/pau.co.uk\" target=\"_blank\" rel=\"noreferrer noopener\">SHOP NOW<\/a><\/span><\/sup><\/sub><\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>New to running? You&#8217;re in the right place! This journal entry is heaving with top tips for new runners. Whether it\u2019s your first time running or you\u2019re kicking back <a href=\"https:\/\/blog.citrus-lime.com\/peak\/couch-to-5k\/\" class=\"btn-link\">Keep Reading<i class=\"ion-ios-arrow-right\"><\/i><\/a><\/p>\n","protected":false},"author":183,"featured_media":1358,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"0","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[15,14],"tags":[27,9,13,19,8,28,29,11],"class_list":["post-1104","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-journal","category-running","tag-5k","tag-gait","tag-gait-analysis","tag-journal","tag-running","tag-running-groups","tag-running-tips","tag-shoes"],"featured_image_src":"https:\/\/blog.citrus-lime.com\/peak\/wp-content\/uploads\/sites\/122\/2024\/01\/1-blog-1.jpg","author_info":{"display_name":"PAU","author_link":"https:\/\/blog.citrus-lime.com\/peak\/author\/abicritchley\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TOP TIPS FOR NEW RUNNERS: COUCH TO 5K: -<\/title>\n<meta name=\"description\" content=\"New to running? 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