C25K: Couch to 5K Running Programs | Būband | Breast support bands for active women

Having a hard time getting motivated to get off the couch and into an exercise routine? Dream of running a marathon but can barely make it around the block? We get it. Sometimes taking the first step is the hardest part.

Thankfully, that's where Couch to 5K programs can help! The programs are designed to help anyone, at any level of fitness, get moving and start running with the goal of completing a 5K (3.1 mile) run.

I confess: I followed along as Real Housewife of New York Carole Radziwill trained for and completed her 1st marathon – the NYC Marathon – at age 54, in tribute to her late husband. But if you can’t afford a personal trainer, how can someone (a couch potato, for example) start training for a healthier habits and a more active lifestyle?

While there are different Couch to 5K programs available through local running stores and community groups, as well as endless online programs, we've chosen the C25K program to highlight. Developed in 1996 to help support and manage the expectations of new runners, the program is owned by fitness site Cool Running.

The C25K program basics are:

    • Follow the program 3 times per week
    • Workout for 20 to 30 minutes
    • Each workout starts with a 5 minute warm-up
    • In 9 weeks you will be able to run 5K without a break 

Couch to 5K is popular because it works for both new and experienced runners, and doesn’t focus on extremes, such as marathon training or being super-fit.

The C25K program is available in 30 different languages, has a website, app and podcasts. It's been adopted by community organizations, workplaces and schools to help educate and encourage a healthy, active lifestyle. You can check out their social media here:

Twitter: @C25K
Facebook: @C25Kplan
Instagram: @c25kfree
Hashtag: #C25K

There are also Couch to 5K programs for the treadmill and a Pooch to 5K program to share with your furry friend, just in case you need a little four-legged motivation to get off that couch...

Have you tried a C25K program? We’d love you to share your experience with other Būband followers who want to get moving!

Catherine Russell is Būband's Content Manager 

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