At Blackberry Clinic we see lots of patients who have injured themselves by trying out a new sport a little too enthusiastically. It is important if you are taking up new sport that you take care and ease into it gently. This way you are far less likely to cause yourself an injury. If you do injure yourself come and see one of our physios, osteopaths or chiropractor to get yourself back on track. We treat sports injuries such as achilles tendinopathy, runners knee, sprained ankle, tennis elbow, golfer’s elbow and many more. A personalised treatment programme will be given to you once a full assessment and examination has been done. We suggest a 45 minute appointment for new patients, and you will be up and running again soon.
Now that the weather is improving, how about starting a new sport or activity? Not a runner, but fancy giving it a go? How about trying the couch to 5k from the NHS! You never know you could end up running the London Marathon like these two ladies!
What is Couch to 5K?
Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks, progressing from little running to achievably running 5k.
How does it work?
The biggest challenge a new runner faces is not knowing how or where to start which can delay getting started in the first place.
Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.
Week 1 of the plan involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.
What are the benefits?
There are plenty of benefits from getting into running. Firstly, it’s an easy way of improving your physical and mental health and wellbeing.
Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.
Running regularly will improve your cardiac and respiratory health. It can also help you lose weight, especially if combined with a healthy diet.
Running can also help to boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.
Running regularly can also be a great stress reliever and has even been shown to combat depression.
For more information and help in getting going, visit the NHS Couch to 5K website https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/
Here you’ll find useful information, podcasts and apps to really help get you going.
