“Couch to 5K” RUNNING PROGRAM
by Alison Brunson, PT, DPT, CSCS, PCES
I created this program for my postpartum fitness journey. But really, anyone who needs to slowly and mindfully get back to running is welcome to use this as a guide & modify to fit your specific needs.
***Always check with a healthcare provider prior to starting a new workout routine. These guidelines should never take the place of medical advice given by your healthcare provider. This program is not intended for a return to run program following an injury. ***
For the postpartum ladies - pause and check out the “When Can I Run Postpartum” blog here, first. Running is a high impact, high loading, repetitive sport. Please make sure your body is ready to return. I performed strength training, incline walking & light jogging for 4 weeks (starting postpartum week 12) prior to starting this program.
Everyone else - running is a great way to stay active & improve your cardiovascular health, I fully believe everybody is capable of running. You should be able to perform a fast walk (3.5 miles per hour) for 30 minutes on the treadmill in order to do this program.
Injury Prevention Tips:
10% Rule: gradual increase in time / miles, no more than 10% each week
Nutrition, Hydration, Rest !!
Strength training is just as important
Warm Up & Cool Down: just add 3-5 minutes before and after your session
Mindful of any warning signs, stop training if you have:
Pain that keeps you up at night
Pain that changes your running form
Pain that gets worse during your run
Pain that lasts for 2-3 days after a workout
6 Week “Couch to 5k” Program:
Disclaimer—
Alison Marks Brunson Physical Therapy PLLC owns and manages this Website. The information provided on this Website is not medical or professional healthcare advice. It is only for informational and educational purposes. Please contact your primary care provider to discuss your health concerns, diagnoses, or treatments. In a medical emergency, call 911. Your website-related activities and communications do not create a provider-patient relationship between you and us and do not create a duty for us to follow up with you. To learn about our services, please contact us directly.
