How to jog through the lockdown – without nobbling your knees
With gyms closed and team sports banned, the inventor of a popular and easy-to-follow running plan tells us...
GYMS are no-go areas and home exercise equipment is sold out. So millions of us, possibly going slightly stir-crazy in the lockdown, are using the only tool left at their disposal – their two feet. You might think that running is simply not for you, or that now is not the time to take up a new activity, with no access to professional advice or a pair of fancy new trainers.
Well, I can assure you this is far from the case. Training yourself to run is surprisingly easy – even in these extraordinary circumstances.
And I should know, having invented the world’s simplest running programme, which has since been adopted by millions around the world, and is even endorsed by health authorities.
Everyone from grandparents to overweight children have seen success with my foolproof plan, called Couch To 5K. There are just three rules: walk lots, go slowly and stop if it’s too much.
The only fitness requirement is the ability to walk for 15 minutes.
Now, I’ve adapted the nine-week programme especially for lockdown purposes. There is no need to go further than a stone’s-throw from your home or buy new gear. And by following this beginners’ guide, you’ll hopefully avoid injuries.
You don’t even have to run if you find it too uncomfortable – just a gentle jog or fast-faced walk will do.
I may be biased, but I believe now more than ever that we need to be active. Studies show that running is one of the most effective ways to reduce anxiety and boost mood in times of emotional distress. My daily runs have proven invaluable for coping with my own corona-related panic.
While I am at home in New York, my wife is stuck more than 1,500km away in Miami. Running is the only thing that takes my mind off the loneliness.
But I wasn’t always so into exercise. Until the age of 25, I’d never set foot in a gym.
Then I suffered my first major break-up. I was filled with all this nervous energy and I had to get it out of me. One morning, I found myself putting on an old pair of trainers and heading out of the apartment for a run.
It wasn’t easy, but about two months down the line I could run for 30 minutes, or cover 5km without stopping. My anxiety subsided and my mood lifted. And my body was transformed – I was now stronger and leaner.
Some basic research led me to discover interval training – mixing short bursts of jogging followed by longer bouts of walking.
So I wrote a rough nine-week schedule on my blog. Within a few months, it had spread like wildfire.
Runners all over the world were sharing their progress, including my mother, who was then in her late 50s.
And in 2010, the NHS officials got in touch because they wanted to adapt the plan for a smartphone app. It has since been downloaded by millions.
Even I have come back to the programme over the years, after giving up running for a while. And there’s no shame in doing so.
Some people break the habit for a week or two. Others take months to come back to it. And if it takes much longer than nine weeks to get to 5K, that’s fine too.
The most important thing is that you try.
BEFORE YOU START
THIS programme involves three runs a week, lasting 20 to 30 minutes each time, for nine weeks.
You can choose the days that you exercise, but don’t do two days in a row, as your body needs time to rest. In the early weeks, your exercise combines walking and jogging, so you don’t get too exhausted. In fact, you will be walking more than you run.
However, as you move through the programme, the ratio of jogging to walking will increase until you are jogging exclusively. Every run starts with a five-minute brisk walk to warm up the body. You should then stretch the legs (see panel, below) before starting the run proper.
End with a five-minute cooldown walk at a pace that feels relaxing and comfortable.
Feeling a bit uncomfortable on your run is normal – you’re using muscles that you haven’t worked in a long time. But pain could be a sign of injury, so you should stop the programme.
Go slowly – if you’re feeling breathless, you’re jogging too fast.
You may not be able to get running trainers at the moment, so wear plimsolls instead, or any light, flexible, soft-soled fabric shoe can provide ample support for this gentle jogging.
You don’t need special clothes. Just comfortable layers you can remove if you get hot.
WEEK ONE
THE schedule deliberately begins softly, easing you into the motion of gentle movement. On each of the three runs this week, alternate 60 seconds of running with 90 seconds of walking, for a total of 20 minutes. Don’t worry about your pace when walking – keep to whatever feels the most comfortable.
When running, you should keep to a pace that is slow enough to have a conversation.
WEEK TWO
THE running time increases but only slightly. You will now alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.
You may be feel dull strains in the shins, knees and lower back – even hours after the jog. This is
usually caused by stiff leg muscles and tight hip flexors – the muscles across the front of that joint.
It’s common and nothing to worry about, but if you feel a shooting pain in the kneecap it could indicate a more serious injury.
Otherwise, a few simple stretches and hot showers will ease any discomfort. Do the warm-up stretches every night before bed this week.
WEEK THREE
THINGS get a little more confusing this week, as there are two patterns of walking and running to gradually increase your stamina. Immediately after the fiveminute warm-up, walk for 90 seconds, then run for 90 seconds. Then, the jogging time doubles – you walk for three minutes and run for three minutes.
Repeat this entire pattern.
The increase in running time often causes the Achilles – the small, thick tendon in the back of the heel – to ache.
This is more likely if your calves are tight and pulling on the delicate tendons in the feet. Make sure to do stretch two (in the panel, left) every evening and morning to help with this.
WEEK FOUR
THIS week’s schedule is confusing so it’s best to let the Couch To 5K app guide you. The intention is to gradually prepare your cardiovascular system for a full five minutes of running.
After the warm-up, do three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking, and then finally, five minutes of running.
Your heart will now be pumping blood and oxygen to your lungs and leg muscles more effectively, so they’ll feel less tired.
WEEK FIVE
LOTS of people drop out this week because they’re put off when they see that the three weekly runs are different.
But trust the process – the first two runs are designed to build you up so that by the third, you can manage 20 minutes of non-stop running.
The first exercise of the week involves running for five minutes, walking for three, running again for five, walking for three and finishing with another fiveminute run.
On the second, you’ll run for eight minutes twice, broken up with five minutes of walking in between.
And by jog three, you’ll manage 20 minutes of full running.
If you need distracting from the discomfort, try counting how many times your foot hits the floor or how many people you see out on the street.
And it’s fine to repeat this week several times before you’re ready to move on.
WEEK SIX
THERE are three different runs here. On your first, you will run for five minutes, walk for three, run for eight, walk for three and finish with a five-minute run.
Run two may feel tougher – it’s two lots of 10-minute runs with a three-minute walk in between.
The third is 22 minutes of jogging without stopping.
By now, your muscles have adapted to the range of motion thrust upon them and the lower body will be stronger.
WEEK SEVEN
THINGS are back to being simpler to understand – three 25-minute non-stop runs. And don’t forget to warm up and cool down. Repeat the week as many times are you need to until you’ve managed all three 25-minute runs.
WEEK EIGHT
THREE minutes are added to your jogging time, making it 28 minutes each time. You are gradually preparing your body for the full 30 minutes in the final week.
Distance-wise, you’ll now be covering about 4.5km. You’re within touching distance of your goal.