Couch to 5k for the New Year?

At this time of year, the temptation to make a new start is strong.

Research shows that our best chance of success comes from selecting a goal that is challenging, valuable, measurable, and specific, with a set deadline.

One frequent New Year's resolution is to exercise more, and a popular method is the "couch to 5k" plan, that outlines how to go from absolute beginner to being able to run five kilometres, in nine weeks. It was created by Josh Clark, a novice runner who wanted to help his mum start running.

"Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit," says the Couch to 5k NHS website.

Athletics Advice from the NHS

 The NHS is advising Olympic onlookers to make sure they prepare thoroughly for the sporting confrontation. With the games around the corner, more and more people are participating in physical activity,  in order to emulate the sports in which they witness, inspired by some of Britain's top athletes.

The Olympics are inspiring more and more people
to participate in physical activity.

 However, many people doing so are unaware of what is required of their favourite athletes, making them prone to injury. Debbie Wright - an NHS public health consultant in Lancashire - stated “It's very important to warm up properly for a minimum of 10 minutes. Start with a few minutes of gentle exercise, such as walking or jogging, to get the blood flowing to your muscles. Gradually increase the pace
until you are running briskly.

 “Once your muscles are warm, do some gentle stretching exercises, paying particular attention to the muscle groups that you will be using, for example, legs for running and arms and shoulders for racquet sports.

 “A gentle cool-down after exercise will mean less muscle stiffness and soreness afterwards.”