For runners, lack of training consistency is the bane of our existence. You miss one day, you tell yourself you’ll do it tomorrow. You miss tomorrow, you might push it to next week. If you’re off long enough, picking it up literally feels like starting over again, which means you’re going to want to put it off even more. Much like all of our other habitual routines, running requires a schedule. It has to fit somewhere, comfortably.

You wouldn’t schedule morning runs if you’re not a morning person (at all) or evening runs if you like to go out (every) night unless, of course, you enjoy exercising Herculean self-control. But you do have to start somewhere, so let’s get to it!

First: you start with a goal.
I’m going to run twice a week for a month, a mile every other day, or 10 minutes every evening. Any goal. Just make sure you set one. And choose something that you could be excited about! Start a brief running streak or try for a personal best on your mile.

Having a goal teases out your inner stick-to-it-ness. If you were running 100 days in a row and, on day 99, they forecast that a hurricane will roll in at 5am – you can bet yourself that you’d be up at 4am to knock out that second to last run. And if that storm’s still around on day 100, you’d probably run around your house to make sure you finish off your streak.

Plan it and put it on a calendar.
You won’t do it forever, but having structure around the early repetitions give you momentum. And looking at a calendar, or some kind of training plan, really does give you a sense of where your running fits. Try out these resources:

• Training Logs in the form of spreadsheets
• Create your own training plan
• Calculate your training paces with McMillan’s Running Calculator
• Train for a race and shoot for a time

When I get stuck in a rut and each run feels like work, I create a running schedule. I plan out each and every run, right down to pacing and my running route. Once I’ve invested the time in planning it, I actually feel more compelled to do it.

It’s okay to compromise.
Having a to-do list doesn’t always mean things get done. Train intuitively. If you’re having a bad day, you might not feel like going out for a proper run, but you might really enjoy blowing off steam by sprinting a few hundred meters (several times) – then have a beer after (yeah!)

Occasionally, we overestimate ourselves and plan (silly) 10-mile runs on a weekday only to change our mind the day of. That’s always tough, because changing the plan is almost like missing a day.

Do what works for you, then more forward. Pick up wherever you left off the day after. Every runner has his/her bad day(s). Accept it and then realize how awesome you are for having knocked out a run anyway

Remember that you are the sole beneficiary of your training schedule. Don’t make it (too) hard on yourself. Here’s some ideas for finding your ‘perfect’ time to run:

• If you’re an early-riser, schedule your runs around sunrise – it gives you something to look forward to.
• Keep your running gear close to you. Bring it to work. Leave it in your car.
• Have a running partner – it forces you to be committed. Better yet, try out a running group.
• “Run” errands if or when you can – as in run to the store, the post office, or the gym.
• Run to work or run home. You might be surprised to find yourself running faster than public transportation.
• Make running an excuse to clear your head. Like an appointment for weekly therapy, but free.
• Run faster, shorter runs.
• Break up your planned run – 10K today? Run what you can in the morning and finish it off in the evening.

No excuses. Just make it happen.

Making it through the first half of C25K is a serious accomplishment. You should already find that your leg muscles are stronger and your endurance is better. Making it through the second half of the program, however, will be an even greater challenge. The walking breaks will soon be phased out entirely, which effectively takes the training wheels off and really puts you to the test.

It will be very tough, but you can make it to the end. Showing up is half the battle and the following tips should help push you to the finish.

Prepare for success – Take the time to get both mentally and physically prepared for every run. Physically prepare by properly hydrating and eating a light, healthy meal at least an hour beforehand (unless you’ve had success with running on an empty stomach). Make sure to also wear light, comfortable attire and warm up well with some dynamic stretching. Mentally prepare yourself; believe you’ll succeed, and you will.

Slow down – I’ve mentioned this before but it’s especially important with respect to the second half of the program, where there are either few or no walking breaks. Take your time. Slow down. Making the all too common mistake of pushing too hard out of the gate can completely drain your energy reserves and make the rest of your run miserable. Run at a pace slow enough that you can casually carry on a conversation. Don’t concern yourself with speed. Your only concern is making it through to the end without taking unscheduled walking breaks.

Don’t mind the clock – My grandma always said, “a watched pot never boils.” Well, it does, but it feels like it takes forever. I found that during these late-stage runs, the sooner I looked at the timer the longer the run felt. In contrast, the longer I waited to peek, the quicker time seemed to pass. Hold out as long as you can to look at how much time is left on the clock, and you might be surprised how quickly the time passes.

There’s no such thing as failure – If you find yourself unable to complete a workout, absolutely do not think you’ve failed. Everyone has bad days now and then – it’s an unavoidable part of running. Every time you get out there and put your feet on the pavement, you improve. Progress takes time for everyone, but as long as you keep getting out there, you will get stronger and gain endurance.

This isn’t a race and, not finishing in nine weeks is of no consequence. That’s the best part about Couch to 5k – you can always repeat a previous week and move forward only when you feel ready to do so.

Brian Ross

Not having run in years, Brian started the Couch-to-5K plan this past April. He completed the nine week program in just over six weeks. With a newfound passion for running, he’s now training for his first half-marathon and loving it.

Most people are well aware of the danger that accompanies intense exercise in extreme heat. Those who fail to properly prepare for these conditions are subject to dangerous bouts of dehydration and heat sickness. However, when approached correctly, training under warm conditions has its benefits and is known as heat acclimatization training. Keep in mind that it’s not for everyone and should only be done with great caution or under supervision by a certified trainer

According to a study published by Aoyagi, McLellan, and Shephard, some of the potential benefits of heat acclimatization training include:

• Improved aerobic fitness leading to greater cardiovascular reserve
• Slower increase in body temperature
• Reduced cardiovascular stress during exercise

Reaping these benefits are not easy and hardly a guarantee. As one of our previous entries on heat acclimatization shows, your body has to work much harder to perform than it normally would. With the right precautions and gradual adaptation to training in the heat, you’ll discover that it improves your fitness far more than training under normal conditions.

Failing to Prepare is Preparing to Fail

The better you prepare yourself for running in high temperatures, the better you’ll perform. More importantly, the better you prepare, the lower your risk of dehydration and/or injury.

Mind the Heat Index – The actual temperature of the weather itself is only one component of the heat you’ll face; Humidity also plays a large part. The more humid it is, the hotter it will feel outside. Check the NOAA Heat Index to see just how hot it really is out, and consider holding off your run if the heat levels are in the danger zone.

Hydration is Critical – It’s very tough for your body to replenish fluids at the same rate it loses them during exercise, so drinking enough water before a run, especially in very warm conditions, is one of the main things that will prevent dehydration and heat exhaustion. Bring water during your run or stop by water fountains if they’re along the way. I typically take a 32 oz jug filled half with ice and half with water. The jug stays full with cold water even as the sun quickly melts the ice.

Needless to say, running long distances in extreme heat is not a good idea. If you happen to be training for a long race and it’s a very warm day, try to run in shaded areas and drink fluids with electrolytes. Consider bringing a sports drink like Gatorade or a GU product to replace some of the electrolytes you’ve lost.

What to Wear – Opt for the lightest clothing you can find, both in terms of weight and color. A black shirt will absorb a great deal of the sun’s heat, while a white one will reflect it off of you. A good pair of polarized sunglasses can also make a big difference in comfort as they neutralize the sun’s bright rays.

Be Mindful of the Signs of Heat Sickness – Dehydration can result in heat exhaustion and it can progress to a heat stroke, which is potentially life threatening.

If you start to feel weak, lightheaded, or nauseated during your run – always stop. Don’t ever risk it. Just get into a shaded area and rehydrate. Here are some additional information about preventative measures from the CDC.

Note: above image is taken from Armstrong, L.E. (1998). Heat Acclimatization. In : Encyclopedia of Sports Medicine and Science

Brian Ross

Not having run in years, Brian started the Couch-to-5K plan this past April. He completed the nine week program in just over six weeks. With a newfound passion for running, he’s now training for his first half-marathon and loving it.

Everyone comes into C25K with a different level of fitness. Some may even find the first week daunting, while others will breeze through the entire program. Do not be put off by what you think you cannot do. This may be a 9-week program, but if you take it day-by-day you’ll never have a problem.

The program is designed in such a way that if you were able to complete the first week, you should be able to complete the second. With every run, little by little your legs will grow stronger, your lungs will become better at transporting oxygen, and your motivation to continue pressing forward will grow. The difficulty may increase each week, but alongside, so will your endurance. If you find yourself unable to progress to the next week, you can simply repeat your previous week until you feel ready to advance.

Hydration is critical.
The single most important preparation for every run, especially in warm and/or humid weather conditions, is proper hydration before you begin. As this Running Times Lab Report points out, the amount of fluid you might consume before a run depends on a couple of factors including, the conditions in which you’re training under and the total distance you’re covering for a given run.

It is incredibly difficult for your body to replace fluids at the same rate that you sweat, but taking the right preventative measures will reduce your chances of feeling dehydrated during or after your run. Brush up on “heat training” principles, acclimatization training, and (just as important as understanding dehydration) be familiar with hyponatremia.

It’s nice to run under the summer sun, but it can be dangerous. Dehydration not only causes a marked decrease in performance and recovery, but it can also lead to heat exhaustion. Beyond the recommended minimum of 16 ounces of water beforehand, the optimal amount of water to drink will vary from person to person. You’ll need to experiment with how much is right for you; drink more than you’re thirsty for, but not so much that you’re bursting and uncomfortable. Or if you’d like to be more precise, the Lab Report above walks you through a pre and post run calculation that you can do to gauge your fluid consumption.

To read more about proper hydration, you can also check out this excellent article from the USATF.

Squeeze in a Bathroom Break Before Hitting the Road
As a new runner, an issue I never considered before the first time it was a problem is the necessity of emptying your bladder before a run. Even if you aren’t sure if you have to go, hit the bathroom before heading out; even the slightest unseen-to need can become very painful and stop your run short. While a bit less of an issue for guys, for whom any patch of trees can become a bathroom, it’s still far better to make sure your tank is empty before you leave.

Slow Down
The most important thing to remember during your run is that this is not a race. Making the common mistake of running too hard and too fast can drain all your energy very quickly, and will make the rest of your run extremely difficult. Take on each run at a comfortably easy pace. Speed and endurance will come to you naturally as you progress; for now just take it easy and focus on making it through every run to the end.

I used to run a lot. Can I just start on Week 3?
Even if you think you’d be fine to just start out on week two, three, or four, it’s highly recommended you complete the entire program from day one. The first few weeks serve to build up the beginnings of your endurance base and allow your body to acclimate to the runs. If you skip ahead you won’t be in as good of a position to make it through to the end. Start from Week One Day One, and see how you feel; if it is indeed easy for you, consider skipping rest days, but always start from the beginning.

Brian Ross

Not having run in years, Brian started the Couch-to-5K plan this past April. He completed the nine week program in just over six weeks. With a newfound passion for running, he’s now training for his first half-marathon and loving it.

What exactly is C25k?

C25K is a 9-week training plan designed to provide an easy method to get you into solid running shape. The runs on this plan are structured around intervals that alternate running and walking. Every workout should be accompanied by both a five minute warm-up walk beforehand, and a five minute cool-down at the end. The first week starts out nice and easy, with eight rotating intervals of a 60 second run and 90 second walk. In each week that follows, you begin to run longer, and rest for less time.

C25K follows a relatively gentle progression during the first month. Those first few weeks likely won’t be a big challenge, but they will really begin to build up your endurance. It will start to challenge you as you progress into the later stages of the program, but every ramp-up is manageable. Typically, if you made it through the previous week, you can make it through the next but, if at any time you feel unprepared to move on, you can redo your current week.

Who is C25k best for?

C25K is a good choice for anyone looking for a simple training program that will ease you into the ability to run 3+ miles. It’s best suited for new runners, runners looking to get back into shape after an extended break, and anyone who would like to be able to run for 30+ minutes without rest. Part of the beauty of this program is that it’s difficulty scales incredibly well for everyone. Whether you’re young or old, couch potato or seasoned athlete, you can do this and it will help you jumpstart and maintain a more active lifestyle.

How do I get started?

If you have a good stopwatch, you can go ahead and try to manually clock your intervals based on the training plan. Alternatively, you can use G-Map Pedometer to estimate your intended distance and just note the time you started and when you finished. For more ways to get started, check out our quick tips on “how to start running”.

Of course, if you have a smartphone, there are a number of cheap apps that will make everything a lot easier. These apps track your time and provide audio prompts for all your intervals. Searching “Couch to 5K” in the app store will give you a number of different options including the official C25k app from Active, 5k Runner, and C25k by Zen Labs (the most popular version of program).

Start today!

Whichever way you choose to do it, the important thing is that you start somewhere, and Couch-to-5K will give you everything you need to take that first step. When you finish the program, you’ll find that not only will you be in much better shape, but you‘ll be able to really enjoy running.

Brian Ross

Not having run in years, Brian started the Couch-to-5K plan this past April. He completed the nine week program in just over six weeks. With a newfound passion for running, he’s now training for his first half-marathon and loving it.

Running everyday is not for everyone. It requires a lot of consistency, patience, and practice. Novice runners should be especially careful, because lack of training and/or adequate preparation can easily result in injury. But running everyday is doable, and the key to keeping the streak alive is finding the right balance between the quantity and the quality of your runs.

Start easy. Progress gradually. If you’re new to running, it helps to keep your distances short. Or, better yet, train by time instead of distance. For example, you could set a goal for yourself to jog or run 20 minutes/day this month and move on to 3 km/day next month.

If you find yourself breathing hard at every run, you’re overdoing it. Our bodies are very good at adapting to certain physiological stresses, given enough time. If you can only get your 20 minutes of jogging/running by walking every 5 minutes, then you should walk every 5 minutes! There’s absolutely nothing wrong with that

It’s all about moderation.

Speaking of… learn to adjust intensity
Plot out a schedule. Stick to it. Rest is a key component of every training plan. A novice runner would have a difficult time logging 5 km/day for 30 days without any “off” days. So how do you give yourself enough time to recover during your streaks?

• maximize your rest periods – if you ran at 8am the day before, consider running at 5pm the day after or aim for (at least) a 24-hour rest period between runs
• shorten your distance or duration – run a mile to recover on some days or cut your average duration by at least half
• pace yourself – slow down; try running your usual Long Slow Distance pace

Ideally, you should have at least 3 days with real easy runs when you start out and always err on the side of caution. If you need an extra day of rest. Take it. Running everyday will also be tiring so you’ll have to keep an eye on what you’re eating. Aim for a balanced diet with simple and complex carbohydrates and protein. Not to mention, getting enough sleep is just as important.

Need more details on nutrition? This Runner’s World training guide on Nutrition for Runners is a great starting point!

A long-term training schedule
Quantity is a given when you’re running everyday. Quality can be a little tricky. If you throw in a hard run, you’re bound to be tired the next day. Every hill run would mean tomorrow’s run will feel a little stiff in the beginning. Ugh.

How do you look forward to each run when you’re tired from the day before?

• try running on different surfaces such as grass, trails, tracks, and on a treadmill – it’ll prevent overuse injuries and your legs will love you for it
• make it a “destination” run – go out of town for a change of pace or run at a different park than your usual
• set a goal and register for a race – go for a 5k, 10k, half, or maybe even a full marathon; it’s guaranteed to introduce changes to your routine, but it’ll also give you something more to look forward to!
• create a new running playlist – it works wonders
• track it – because you’ll only become better at doing something when you’re able to understand how well you’re performing over time
• remember to reward yourself – it’s probably not cost-effective to get a massage after every hard run, but it’s sure nice to have it once in a while when you know you’ve earned it! Remember what I said about ensuring proper recovery? This probably isn’t a bad time to mention that it’s nice to sleep in on some weekends or enjoy a casual jog to offset that mean interval you just did.

Every runner has a different reason for running everyday. Some do it to to stay on top of their training, others use it to prevent a “runner’s block.” Of course, there are also those who would say that running everyday is bad for you. As I mentioned, streak running is not for everyone.

Here’s the thing: running is a pretty easy sport to begin, but keeping it up isn’t. Luckily, you don’t have to run everyday to really stick to it – running every other day or even every two or three days is just as good.

Runners are always looking for an edge – to get faster, to run farther, to stay injury free.

I can preach to you about the importance of nutrition, or staying hydrated, or even the kind of shoes you wear. But I believe the single biggest predictor of race day performance – behind pacing strategy – is the number of miles you run per week in a given training program.

You want to run your best marathon? Well, 25 miles a week isn’t gonna do it. And likewise, if you are training for a race of a much shorter distance, you probably don’t need a calendar full of 20-mile Saturdays to achieve your best 5K or 10K.

So how do you determine how much mileage is right for you? The answer depends on a couple of things: what race you are training for; and how experienced of a runner you are.

What are you running
From Hal Higdon to Jack Daniels to the publishers at Runners World, there are tons experts who can give you advice on how many miles you should log each week. And really, each person has his or her own magic number. A 100-mile week for someone like Ryan Hall will not work for most of us 30- and 40-something weekend warriors who have jobs and families.

So I like to base my weekly mileage on what races I have upcoming. Let’s take the marathon distance. In the leadup to this race most of us throw in anywhere from two to five 20-plus mile runs during a typical 16-week training schedule. And these 20-mile runs come at the end of our peak weeks during marathon training.

But we know we can’t rest for six days and then run a 20-miler on the seventh. Just like we need to run 20-milers to help us prepare for the marathon, we need to run a certain amount of mileage during the week to prepare us for our 20-miler – or whatever the long run for that week is.

And so what we need is a base to support our long runs. And there is a general rule of thumb that goes like this: Your long run should be no more than 30 to 35 percent of your total weekly mileage. And the lower that percentage, the better. If you run 5 days a week, and four of your runs total 20 miles, you’ll need to run half of your mileage in one day to get in a 20-miler.

So if you are running 40 miles a week, your long run should probably be no more than 14 miles. To get in a 20-miler during marathon training, your weekly mileage total needs to climb into the high 50s. (Just to be clear: I don’t mean that you need to run in the high 50s before your long run. In these calculations, your total mileage includes your long run.) In this scenario, someone training for a marathon would ideally have weeks that range from 40 to 60 miles. (A quick aside: My best times for many of my races have come following weeks of high mileage. My best 5K (19:08) came while I was doing 50-mile weeks preparing for the 2009 Dallas White Rock Marathon.)

Of course, not every race is a marathon, and so you don’t need as much miles for shorter distances. I think if you are training for a half marathon, your long run needn’t be much more than the distance of the race itself. And so a half-marathon training program that peaks at 40 weeks might be adequate for most folks, though personally, when I’m not training for a longer race, injured or taking a break from running, I keep the logbook at 35 to 40 miles a week year-round.

This kind of mileage has worked for me, and yet I know lots of people who’ve had faster races on much less mileage. The key is to run enough mileage where you feel comfortable going into a race, but not too much where you are tired before a workout or even unable to complete one.

How experienced you are
The more miles you run – injury free, the better a race performance you are likely to have. But you can’t go from running 15 miles a week to 70 miles a week overnight because you’ll just set yourself up for injuries.

Most experts agree that you should not increase your weekly mileage by more than 10 percent. So, if you are at 30 miles a week, your next week shouldn’t be much more than 33 to 35 miles. During this increase in mileage, you should hold at that figure for two weeks to let your body adapt, then maybe cut your mileage by 25 percent before increasing another 10 percent.

For example, you are running 25 miles a week. You increase 10 percent to 28 miles (rounded up from 27.5) and stay at 28 miles for two weeks, then you can cut back one week to 20 miles to give your body a rest and let it make the adaptations before increasing another 10 percent to 31 miles a week. And whatever you do, do not increase your speed during the same time you are increasing your weekly mileage. Doing this just invites disaster in the form of injuries or sore bones and muscles.

Veteran marathon runners know the limits to their bodies and can go from weeks in mid 20s mileage to mid 40s, though the smart runners still increase their weekly mileage slowly and with care.

The key is to listen to your body and if you need a rest day, by all means, take one, or even two.

Kevin Lyons

Kevin Lyons started running in 2004, unable to go ½ mile without stopping. After reading countless of books on running, listening to the experts, and following his own head and heart, he has since completed 8 marathons and more than a dozen half marathons. His PRs range from 19:08 (5k) to 1:31 (half-marathon) to 3:36 (marathon) and is still chasing his perfect marathon. You can read about his struggles and triumphs on his blog, 5Ks and Cabernets.

Beginner runners generally follow the conventional wisdom that running is the natural transition from jogging. So if you’re a walker, you work your way up to jogging. And if you’re already a jogger, then it’s just a matter of picking up your pace. Everyone starts out a little differently, but there are a few things you can do to make running an easy transition:

• Even veteran runners walk-jog and jog-run. Former Olympic runner, Jeff Galloway, suggests that beginner runners should run for 5 to 10 seconds out of every minute, walking the rest of each minute. Too easy? Try steadily increasing the duration of each run or jog interval and/or reduci your rest periods.

• Track it. If you’re able to see how you’re improving over time, you’re more likely to keep at it. There’s something very satisfying about knowing that you ran 5 more miles this week than last, or that you just ran your longest run ever and, coincidentally, the 2nd fastest run you’ve ever logged. Tracking your runs will help you become consistent so that you’re more likely to keep going. Just remember to start slow. Some options for logging your run data include DailyMile, Garmin, MapMyRun, Smashrun (of course!), RunningAHEAD, and WinningStats among many others. See what works for you.
  

• Learn drills, build form. Running drills can help develop proper form from the very beginning and it adds variety to your routine. If running starts to feel repetitive too soon, then introduce something different to your usual run: throw in some butt kicks or a few quick skips. Recruit a friend!

• If you can hear it, you can feel it. Breathing technique is important for every runner. Keep yourself at a “conversational pace” – if you can talk to someone while running, then you know you’re not overdoing it. And that’s always a good place to start

• Expect good days and bad days. Some running days are just perfect, while others – not so much. Don’t take it personally. Your next run is almost always better. And if it isn’t – it’s usually because you need more rest. Take a day off from running. Start over with a clean slate.

Before you know it, you’ll be running regularly sooner than you might expect!

Post-race recovery generally follows a reverse taper principle: instead of cutting back the intensity as you normally would before a race, you do the opposite by gradually adding it back.

Many recovery plans suggest complete rest the first 2-3 days after a tough race, but it often depends on your pre-race training regimen. If you were running 50-70 miles a week before a marathon, you might log up to 17 miles of easy running on your first week of active recovery, which is about 25% of your pre-marathon mileage. That said, it’s still a good policy to rest as much as possible.

Remember that runners have a more vulnerable immune system after a hard run and are more likely to catch a cold or a lingering bug. Sleep in and eat right. Go for a balanced complex carb and protein diet to build up depleted glycogen stores and speed up muscle recovery. It goes without saying that fruits and veggies are your best friends.

Not sure how to start your reverse taper? Training Peaks’ Hal Higdon offers a few different starting points depending on your pre-race training load – click on the image below to see his Post Marathon Zero-Week Training Program:

If you would rather train by feel, Runner’s World suggests some helpful training goals for the first 4 weeks following a race:

• Week 1 – Aim for a quick recovery.
• Week 2 – Start running again.
• Week 3 – Gradually pick up your pace.
• Week 4 – Throw in a long slow distance run (LSD) that’s 2/3 to 3/4 your average LSD pre-marathon.

If, at any point, something hurts more than the usual muscle soreness – stop. Take a full rest day. Take your time. Enjoy the R&R.