Beginner's running guide: What I learned using a couch-to-5K app
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I make sure to stretch for at least 10 minutes after every run, and I've added a day of weight training per week to focus on my lower body and avoid aggravating my old knee issue. Be sure to speak with your doctor or physiotherapist to create the right workout plan for you.
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What didn't work
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Nine-week timeline: I may have been overly ambitious by starting my running journey in Canada in March, but I've learned that running outdoors in the cold wasn't for me. I ended up restarting my program in April, and have been slower to complete the nine-week program as it's been largely weather-dependent.
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Treadmill vs. outdoor runs: I learned that I'm not a fan of running on the treadmill, and that's okay. What works for one person might not work for another. It's a good idea to experiment with location and time of day to keep your running journey feeling fresh and learn what you enjoy most.
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Some of my favourite running gear:
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On Cloudsurfer 2, $200: The main pair of running shoes I used on this couch-to-5 K journey. They're lightweight, bouncy and comfortable to wear while interval training and jogging.
adidas Adizero Adios Pro 4 Shoes, $320: The other pair of running shoes I started using once I was able to run for more than 10 minutes at a time. These running shoes are extra springy and designed for speed.
lululemon Track That High-Rise Lined Short 5″, $68: Running shorts with built-in underwear and a longer inseam for extra coverage.
Girlfriend Collective Compressive High-Rise Legging, $120: Compressive, high-rise leggings that hold their shape and don't fall down while running.
lululemon Swiftly Tech Shirt 2.0, $68-$78: I have a long-sleeve and a short-sleeve version of this top, which stays in place and doesn't ride up while running. I prefer the waist-length version, but it also comes in cropped and hip-length.
adidas Own The Run Long Sleeve Tee, $60: Similar to the previous top, but made from a lightweight mesh material for breathable coverage.
Reebok Lux High Impact Bra, $100: A high-impact bra that I don't have to struggle to get into or out of, thanks to hook and eye closure around the band.
Shefit Ultimate Sports Bra, $96: Another great high-impact sports bra that delivers plenty of support and adjustable straps at the shoulders and under bust. Available in sizes X-Small to 6-Luxe (6XL).
lululemon Fast and Free Running Hat, $38: A breathable baseball cap to help keep the sun out of your eyes.
MATEPROX Slim Running Belt, $14: A slim hip belt that has room to hold my phone and keys – all I need for short runs under 5K.
Beats Powerbeats Pro 2 Wireless Bluetooth Earbuds, $350: Earbuds designed for running and other workouts. The earhooks keep them firmly in place while Beats audio delivers top sound quality.
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Couch-to-5K: Final thoughts
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Unlike some others who may be starting a couch-to-5K program before taking part in an official race, running a 5K was mostly a personal accomplishment I wanted to achieve. I'm still working my way up to that goal, but I've come a long way since I first started my running journey two months ago.
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I've been a little lax about sticking to the three scheduled runs a week in order to complete the nine-week timeline, sometimes only going for one or two runs in a week when the weather was bad. I may not have finished the program in exactly nine weeks, but I'm still proud of the progress I've made when I compare where I started to where I am now. Hopefully, now that warmer weather is here to stay, I'll be checking that 5K run off my app in no time.
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