Those who consider themselves unsportsmanlike often believe that this is practically set in stone. In the hobby area, however, it is absolutely wrong that you need talent for sport or that you have to have the physical requirements. Anyone can become a real sports fan with enough motivation, perseverance and a realistic goal. And that’s exactly what the global challenge stands for: C25K or Couch to 5K .
With the app to success
The app with the appropriate name “C25K” helps beginners with practical training plans to run 5 kilometers in a row within eight weeks. It is available for both Android and iOS and is one of the best fitness apps on the market with a rating of 4.6 out of 5 in the Google Play Store. The program is based on realistic goals and does not require strict daily workouts or a fixed nutrition plan. Users only have to train for around 20 to 30 minutes several days a week.
You start with 5-minute warm-ups, during which you just have to walk and increase a little more each time. You should be able to run 5 kilometers in a row within eight weeks. If that sounds impossible to you, you’re wrong. The success stories of C25K prove how many couch potatoes have made it with the app. According to the developers, around 5 million users had participated in the program by 2016.
Since then, the number has certainly increased significantly. But not only that – the hashtag “C25K” has been used over 300,000 times on Instagram and is posted by hard-working runners as motivation under pictures on the platform. In this way, users help each other to stay on the ball. You can even share your workouts directly in the app on various social networks.
Support your body
To make everyday running easier, you can support your body with various techniques. If you haven’t done any sport for a long time and feel inflexible while running, you can fight stiff muscles with light stretching after the workout. Stretching every day can prevent injuries and improve your general wellbeing. And stretching doesn’t always have to be done at the same time as the workout. Short stretching exercises in the office or in front of the TV also work wonders and refresh the head.
In addition to stretching, drinking enough is an absolute must for runners. People who are dehydrated tend to have cramps, dizziness or exhaustion more quickly. It is important to emphasize that it is not just drinking before or after running that is important. Over the course of the day, an adult person loses around 2.5 liters of water if he does not do any physical activity. At least 1.5 liters of this must be consumed through drinks, the remaining liter is topped up through food. However, those who do sport should drink 2 to 2.5 liters of water or tea. Of course, coffee and alcohol cannot be included here.
Diet while running
Basically, you don’t need to change your diet to master the C25K program. Nevertheless, you feel better and more energetic when you run if you pay attention to your diet. Strict diets are out of place. Those who eat consciously most of the time have already done everything right. High-quality, fresh foods should be preferred to ready-made meals, and short-chain carbohydrates such as sugar, white pasta and bread should only be eaten in moderation.
Instead, high-quality protein from organic meat, legumes and nuts is on the menu, as well as long-chain carbohydrates, which you can e.g. found in oatmeal, brown rice and quinoa. Avoiding fats is an absolute myth. Fats are especially important to the body as long as they come from the right sources. High-quality fats are e.g. in fish, nuts and linseed oil.
Ghee and coconut oil are best for cooking. Diet supplements for regeneration can also be effective. With shakes and the like, however, you should pay attention to the ratio between protein and carbohydrates, because some products are real sugar bombs.
Running five kilometers in a row sounds like an impossible undertaking for many. With the right attitude, a conscious diet and the C52K app, this goal is achievable for everyone!