#Couch To 5k Program

I started a couch-to-5k three weeks ago and the results are way beyond building endurance! Here’s what’s happened so far: 1. I look forward to moving my body everyday. 2. My endurance is growing. 3. My rings and leggings are loose. 4. I’ve busted out of a major weight loss plateau and lost 16 lbs (I’ve also incorporated a diet plan). 5. I’m inspiring my family to be more active. I’m not calling myself a runner yet 😅 but I’m on my way! If you need a friend to help you get started, someone who still struggles daily and doesn’t have it all figured out, I’m your girl! I’ve documented every run so far in a highlight called “started” if you need a starting point, too. ❤️

Couch to 5k; COMPLETED! 🌟🏅 9 long weeks worth of runs completed, very inconsistently and challenging but still, completed and I can see a massive improvement already going into my 9th week out of my 24 week marathon training block 👏🏼✨ Couch to 5k is incredible, it really helps you actually get up and move - ironically I was inconsistent but every time I went out for my runs, I felt amazing 🏃🏼‍♀️ I run purposely for my mindset and mental well-being, as well as my fitness and general health of course, so fighting the demons in my head was actually the biggest challenge of all! 😶‍🌫️ If you’re in the UK, I cannot recommend Couch to 5k enough if you want to get up and out! 🙌🏼 @nhs_couchto5k #couchto5k

As a Physical Therapist, I treat more Couch to 5K casualties than success stories. The recipe for disaster: - Aggressive progression that ignores tissue adaptation - Zero strength foundation (weak hips = angry knees) - Missing recovery protocols entirely & the result? Shin splints, knee pain, and people convinced they’re “just not built for running.” Total BS. It’s not your body, it’s the protocol. So I created a program that actually works. Here’s what sets my program apart: - Evidence-based progression that builds gradually - Strength training from day one - Recovery strategies that actually work Your first 5K should be the beginning of your running story, not the end. & it’s available now in the Unleashed Athletics App. Comment “5K” for the early bird access

Today I finished Couch to 5K, a 9-week program that takes you from 60 seconds of running to 30 minutes continuously. It’s the 5th time I’ve started it, and the first time I’ve finished. The first times I tried, I was running in a larger body. People stared, shouted things like “fat bitch” and “what’s the point running that slow,” threw McDonald’s at me from a van, or offered the kind of “encouragement” that still assumes fat people shouldn’t be exercising ‘good for you, we’ll done’. I cried a lot, and eventually I quit. When I talked about this, people often said “no one is looking at you.” But that wasn’t my experience. I later bought a treadmill so I could run without the abuse. Surgery interrupted one attempt, recovery stopped another. In January I started again. Eventually I tried running outside, first with my partner, then alone. And here’s the biggest thing I’ve learned about running in a smaller body: I’m basically invisible. No stares, no comments, no “encouragement.” People just let me pass and get on with their day. It turns out when some people say “no one is looking at you,” they mean they’ve never been looked at that way. Next time you’re tempted to encourage someone with their exercising, consider why your experience might be that no one is looking and how their experience might be different. (And of course privilege is intersectional — being white and non-Disabled also contributes to my invisibility running.)

The biggest mistake people make when training for their first 5K? Doing too much too soon. They push too hard, it feels awful, and they end up dreading it instead of enjoying the process. That’s why I’ve created a simple, step-by-step Couch to 5K plan to help you build up gradually and actually enjoy your runs! Want it? Comment ‘5K’ below, and I’ll send it over for free! ⬇️🏃‍♀️

Tried Couch to 5K three times and never made it past week 2?👀 You’re not alone and this time, it’s going to be different✨ I’ve been working on something new for beginners who want to FINALLY finish their first 5K👟 Say no more to: ❌ Restarting over and over again, chasing some perfect version of “the plan” that doesn’t actually fit real life. Missing one run doesn’t mean you’ve failed. ❌ Feeling guilty when motivation dips or life gets busy, because progress isn’t supposed to be perfect. Running should add to your life, not take away from it. ❌ Wondering if you’re “just not a runner” when really, you just haven’t had the right kind of support or flexibility… until now👇🏽 That’s where I come in. I’ve been working on something brand new for beginners who are done with the all-or-nothing mindset and ready to finally finish their first 5K feeling proud, not pressured✨ Big things are dropping next week and trust me, you really don’t want to miss it! 👉🏽 Hit follow so you’re the first to know when it’s live #beginnerrunner #couchto5k #runningforbeginners #runningcoach #fromwalktorun #newtorunning #c25k

Started at couch to 5k and worked my way up to here, and what a journey it’s been!! Setting a goal, working HARD, reaching it, and then setting a new one - rinse and repeat 🔁 #runningjourney #running #goalsetting #couchto5k #slowrunner

Have you done couch to 5k before? Couch to 5k Week1:run 2 Actually think this was harder than run one but still very much enjoyed it. #couchto5k #firsttimerunner

📌 SAVE and try week 2 of our Couch to 5K workout! Each week, we’ll be sharing the running plan for the week, helping you take the guess work out of what your workout will be for that day. If your goal in 2023 to is to start running, begin a running routine, or simply become a better runner, we’ve got you. The goal is in several weeks, you’ll be running a 5K at a consistent pace! . . . . . . #running5k #couchto5k #runningplan #runninggoals #2023runninggoals #2023goals #athomefitness

day 1 of couch to 5k.. I’m not a runner and have absolutely zero idea what I’m doing. But what better what to keep accountable than putting it out on socials. So here we go! One steppie at a time🏃🏼‍♀️#couchto5k

A few people commented that they could walk faster than this pace. Which made me wonder… at what pace does a run actually become a walk? #slowrunner #jeffing #beginnerrunner #couchto5k #runnergirl

How to start running as a beginner 🏃‍♂️ Start smart with Couch to 5K, the right shoes, and a pace that keeps you going. No rush—just progress. You got this! #RunningTips #CouchTo5K #BeginnerRunner #runwithme #running #runningmotivation #ambersrunningjourney