Couch Trip

You can run, jog or walk the Operation Transformation 5K. Fitness guru Karl Henry has an eight-week plan for both the runners and the walkers that will get you from the couch to the fi nish line

Going from Zero to 5K is never easy but with Karl Henry’s tips and his couch to 5k plan you should be well ready for the race day of February 22.

The Operation Transformation 5k Walk/Run will be held in Phoenix Park on Saturday, February 22. e fun run will start at 10am on the park’s Chester eld Avenue and is suitable for all ages and tness abilities. e course will be accurately measured, with a digital clock at the nish to allow you to check your nishing time. is 5km Fun Run is open to walkers, joggers and runners. You will have to register with Operation Transformation for an application. Registration opens on Wednesday, January 23 via the OT website (ot.rte.ie)

Places are limited to 5,000 applicants. Acceptance of application does not guarantee a place in the event. Successful applicants will receive con rmation by email. Race numbers and nal instructions will be sent through the post.

Water will be available at the nish line. However, if you require refreshments during the race, please bring your own.

Karl’s Top Tips for running

1 Start slowly and build up your tness and speed as the training goes on. The best way to improve your tness safely is slow and steady.

2 If you are nding it tough, why not surround yourself with a group of like-minded friends, helping each other to stay focused and stay determined?

3 Avoid cotton-based running clothes; dry t clothing will be far more comfortable and far more bene cial to your session, and it makes it more enjoyable.

4 Remember, if you nd the training too tough or uncomfortable on your joints, you can always switch to fast walking, which will be just as good but just make sure you walk fast enough to get slightly out of breath to get the bene ts. 5 Accept that there will be weeks when something happens or something gets in the way of one of your sessions. Try not to dwell on this fact; just deal with it and move on to the next session. 6 Believe that you can do it. You will have doubts, but just follow the plan and you will be amazed at what you can achieve! 7 Don’t wear anything new on the race day. Aim to run your rst full 5K in the very same gear you have trained in. This will make your event more comfortable and more enjoyable too.