Some of you may have noticed with your student lifestyle that over the past year (or even few years) that your jeans are getting a little tighter and that the local takeaways have got the better of you. You’ve become a lazy student…
So calling all students, get your legs in gear and get running!
Running is good for so many reasons, although you may think that it just works your legs you will be surprised to find that it tones your whole body, especially your arms and belly. Like all exercise, running strengthens your cardiovascular muscles, meaning that your heart gets stronger and you are less likely to get problems like high blood pressure and heart disease. Getting out of breath walking up the stairs, is a sign that your fitness is low and running can improve this, help you lose weight or stay in shape (whilst lowering the risk of chronic illnesses like type 2 diabetes) .
So right now you’re thinking “I’m not fit enough to run” or “I don’t have time to run” or the old “I HATE running” (we’ve all been on that school playing field looking miserable in the rain while the PE teacher shouts “COME ON!”), but put all those worries to one side and reach for the internet.
The NHS has the answer with their running programme Couch to 5K. Designed for people who have never tried running before, it shows a complete beginner that in a matter of weeks they can improve their fitness tremendously and are able to run five kilometres (just over three miles) in 30 minutes by the end.
Although this may sound a little daunting it actually eases you in very gently. The first week is very easy; you run for 60
Photograph: Vicki Crowe
With Sefton Park on your doorstep, there is no excuse not to go running!
seconds then walk for 90 seconds, repeating this for 20 minutes. Doing this three times a week (ensuring you have “rest” days in between) eases you into the idea of running. The weeks gradually get harder, so by the end of week 5 you can run for 20 minutes and after nine weeks of running three times a week you can happily run for 30 minutes. As the weeks go on you feel a sense of achievement and
You can choose to note down the guide that is provided and run to your own music, however the NHS have made specially designed podcasts which you can download from iTunes or the Couch to 5k website. Laura, a “graduate” of the Couch to 5k programme, takes you through your run telling you when you need to run and when you can walk. She also offers you tips and encouragement, which
make a big difference. The music is a bit … plain, is the best word, it is clearly chosen in a way
so as not to offend anyone and so is alright but don’t expect any chart songs or anything exciting. The music is a sacrifice you must be willing to make for such an incredible programme!
Anyone can do the Couch to 5K programme and it is so worthwhile! You will come to love running and miss it when you can’t go (honestly!).
Taking up running is not a quick fix to a slightly flabby belly (and exercise should never be viewed in that way) but a long term lifestyle change which will increase your confidence in your body and yourself. You will not only look great but you will feel great too!
Check out the Couch to 5k website for the programme and more tips on starting running.
