{"id":1363,"date":"2018-11-22T12:01:05","date_gmt":"2018-11-22T12:01:05","guid":{"rendered":"http:\/\/www.rahema.co.uk\/blog\/?p=1363"},"modified":"2018-11-22T12:01:05","modified_gmt":"2018-11-22T12:01:05","slug":"couch-to-5k","status":"publish","type":"post","link":"https:\/\/www.rahema.co.uk\/blog\/couch-to-5k\/","title":{"rendered":"Couch to 5K"},"content":{"rendered":"

I finally plucked up the courage to join a local Couch to 5K group. I had been thinking about this for a few months now but could not get myself motivated to register and get started. If you’ve not heard of\u00a0Couch to 5K, it\u00a0is basically\u00a0a running plan for absolute beginners. The plan involves\u00a03 runs\u00a0a week, with a day of rest in between,\u00a0and a different schedule for each of the\u00a09 weeks.<\/p>\n

One of the main reasons I didn’t initially want to get involved was because I felt too conscious of running in public! I had all sorts of thoughts going\u00a0through my head – the main fear being judged by passers by or drivers in their cars, so I kept putting it off until I saw a post on Facebook recently\u00a0about a new Couch to 5K group. It was all very positive\u00a0so I decided to give it a go. I signed up just for one week, I didn’t want to commit to any more than that in case I was totally rubbish! I managed to\u00a0persuade\u00a0a good friend to sign up too so it didn’t feel as daunting.<\/p>\n

We went along to our first session yesterday. I was sooooo nervous. I had no idea what to expect as we were joining on week 3 and\u00a0I was worried I wouldn’t be able to keep up with the group. But I was put at ease straight away by fellow members and the run leader. It was an extremely cold morning and it would have been so easy to give it a miss and stay at home in the warmth but I am glad I had a buddy to go with as we motivated each other to go to it!<\/p>\n

Once we got started I absolutely loved it! Yes, you read that right, I loved it. I ran for\u00a03 minutes straight\u00a0and wanted to carry on for longer. It sounds crazy but once I got started, the cold weather didn’t bother me. I soon warmed up and enjoyed the cold air hitting my face.<\/p>\n
\"Run

Run Together RunFit Shirley<\/p><\/div>\n<\/section>\n

\n

So what are the benefits?<\/h4>\n

There are plenty of benefits from getting into running. For starters, it’s an easy way of improving physical health.<\/p>\n

Running requires little equipment, a good pair of running trainers and you’re good to go!<\/p>\n

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet. Absolutely perfect for those following Slimming World plan alongside it –\u00a0running can count towards your body magic.<\/p>\n

There’s evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.<\/p>\n

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.<\/p>\n

Running regularly can also be a great stress reliever and has even been shown to combat depression.<\/p>\n

How\u00a0to get started?<\/h4>\n

You can get started on your own by downloading The One You Couch to 5K app. It\u00a0gives you a choice of coaches and helps you track your progress. You can also check out the Coach to 5K website for a weekly 9 weeks running plan.<\/p>\n

Or you could do what I did and find a group you can join near you. Most of these groups are free and I find it more motivating being part of a group rather than running on my own, plus it is safer if you’re thinking of running outside.<\/p>\n

There is a\u00a0new 8 week plan starting on 7th Jan. If you’re local and would like to get involved or for details and how to pre-register visit\u00a0https:\/\/groups.runtogether.co.uk\/RunFitShirley<\/a><\/p>\n<\/section>\n","protected":false},"excerpt":{"rendered":"

I finally plucked up the courage to join a local Couch to 5K group. I had been thinking about this for a few months now but could not get myself motivated to register and get started. If you’ve not heard of\u00a0Couch to 5K, it\u00a0is basically\u00a0a running plan for absolute beginners. The plan involves\u00a03 runs\u00a0a week, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[198,6],"tags":[245,629,630,628,627,626,14,545],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p89etY-lZ","jetpack-related-posts":[{"id":1386,"url":"https:\/\/www.rahema.co.uk\/blog\/running-alone\/","url_meta":{"origin":1363,"position":0},"title":"Running Alone","author":"Rahema","date":"January 2, 2019","format":false,"excerpt":"I did it! I went out to run on my own outside today. I received a few messages yesterday from people who suggested starting at a park to build my confidence up and that really helped. It didn't seem so daunting running in the park. It was a cold morning\u2026","rel":"","context":"In "Slimming World"","block_context":{"text":"Slimming World","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/slimmingworld\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2019\/01\/strava_map_run_map_02-01-2019-11-47-23-300x257.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1581,"url":"https:\/\/www.rahema.co.uk\/blog\/birmingham-half-marathon\/","url_meta":{"origin":1363,"position":1},"title":"Birmingham Half Marathon","author":"Rahema","date":"October 24, 2019","format":false,"excerpt":"After weeks and weeks of training hard for the Birmingham Half Marathon, the big day finally arrived and it was pouring down with rain! That didn't stop us runners from going out there though. The week leading up to the race was terrifying. I kept doubting myself and my capabilities.\u2026","rel":"","context":"In "Running"","block_context":{"text":"Running","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2019\/10\/img_20191013_172800_050354110274-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1383,"url":"https:\/\/www.rahema.co.uk\/blog\/2019-resolutions\/","url_meta":{"origin":1363,"position":2},"title":"2019 Resolutions","author":"Rahema","date":"January 1, 2019","format":false,"excerpt":"I don't normally do Resolutions but with so much that has happened over the last year or so, I thought I'd make a bigger effort this year to smash the goals I've wanted to set out but have been too afraid\/lazy\/not bothered in the past. 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So if you swap one third or more of the slimming Free Food on your plate for super-slimming Speed Free\u2026","rel":"","context":"In "Recipes"","block_context":{"text":"Recipes","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/recipes\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2017\/01\/wp-1484336742131-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1446,"url":"https:\/\/www.rahema.co.uk\/blog\/ramadan-2019-meal-planner\/","url_meta":{"origin":1363,"position":4},"title":"Ramadan 2019 Meal Planner","author":"Rahema","date":"May 5, 2019","format":false,"excerpt":"I posted a poll on my Instagram today asking if people wanted to see my meal plan for this Ramadan, and the majority said yes so here it is! I have included below my main food plan for Suhoor and Iftar. 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