Couch to 5k

You may be thinking of starting some exercise like running in this lovely summer weather. If you have never run for exercise before or it has been a while, the couch to 5K training programme may be right for you.

Getting fit through running has numerous benefits such as:  improved cardio-respiratory function and skeletal muscle function; higher levels of high-density lipoprotein cholesterol (the so-called “good” cholesterol); improved blood pressure, body composition, and bone density; decreased insulin need and improved glucose tolerance; enhanced performance of work, recreational and sport activities; and many positive psychological benefits.



A couch to 5k is typically 9 week programme that anybody can achieve. It allows you to start building up your fitness level, whilst reducing the risk of injury through exercise. However they are some common running injuries that may occur, but chiropractic can help treat to them.

Before you start your couch to 5k journey you need to consider what clothing and nutrition is right for you. The NHS recommend that it’s important to have energy for your run, but don’t overdo it. Avoid having a large meal within two hours of your run. You need blood to be in your muscles, not your digestive system. However, a light snack, such as a banana, before running is fine. As for water, provided you are drinking enough throughout the day, this should not be problem. Some people like to have a water bottle with them while running. If you’re thirsty, drink – just not too much.


If you haven’t exercised for a while, chances are you may not have any suitable clothing. Don’t let this be an excuse – once you have the outfit sorted, you’re far more likely to feel motivated to get out there and use it.

You need a pair of running shoes. Shop at a specialist running shop who can analyze your gait for free and recommend the correct running shoes. In terms of clothing, you don’t really need technical gear. You just need something loose and comfortable in a breathable material, like cotton.

If you keep running regularly after completing couch to 5K, some specialist clothing would be a good investment.

Each Couch to 5K run includes a five-minute walk at the beginning and end of the session. Don’t just go out the front door and start running, make sure you go through the preparatory brisk walking stage. This helps prepare your muscles for the pre and post stretches.




Common injuries that may occur from running include:

Shin splints (Medial Tibial Stress Syndrome)

Shin splints (Medial tibial Stress Syndrome) is common among runners. It is pain felt over the middle portion of the shin bone. It’s typically caused by a number of things like ill fitting running shoes, a sudden increase in training frequency or intensity and running on hard surfaces. Initially it is best to rest and ice the area. Chiropractic treatment can help identify the cause of the pain and help treat and speed up the recovery time, whilst giving supportive advice.


Achilles tendonitis:

The Achilles tendon is the thickest and strongest tendon in your body, connecting your calf muscles to the back of your heel. This tendon can sometime become inflamed in runners if the running shoes don’t fit well or through over training. Initially it is best to rest and ice the area. Chiropractic treatment can help identify the cause of the pain and help treat and speed up the recovery time.





Plantar fasciitis: 

Plantar fasciitis is an inflammation in the bottom of the foot. It is perhaps the peskiest problem that plagues the running wounded. The common characteristic of this condition is a sharp, tight, painful sensation at the base of the heel.

The causes can be over training, overuse, and improper or worn-out footwear can cause pain in your heel, but the root of the problem lies in tight and weakened muscles in the foot. If your feet are weak, the heel takes on an excessive load and can’t handle the training you are trying to do. Initially it is best to rest and ice the area. Chiropractic treatment can help identify the cause, then treat and rehab the affected muscles and joints. Orthotics and stability shoes may be required too.


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