ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Get Off the Couch and Run! Run to Lose Weight, Get Fit and Feel Better

Updated on April 18, 2012

My 5K Training Program

Ever wanted to start running? Trying to lose weight? Want to get in shape for a 5K? Me too. I'm working on reaching my running goals by following the Couch to 5K training schedule and using an iTunes podcast, and I'm chronicling all of it right here in hopes that it'll inspire others to do the same. Join me!

I love finding inspiration from "regular" people. Go mama!
I love finding inspiration from "regular" people. Go mama! | Source

Running to Lose Weight...and More

I’ve wanted to be a runner for a long time, and I’ve tried to get started more times than I can count. I've often heard that running is the best weight loss exercise out there, but even when I was happy with my weight I had dreams of being able to run a 5k. I’ve been exercising for years, doing everything from kickboxing to strength training to step aerobics, but I just couldn’t get into running. I found it boring, tedious and almost impossible to keep up for longer than a minute. So this winter, as part of a New Year’s resolution, I decided to give running one more try using the Couch to 5K training schedule. This plan is designed to gradually turn couch potatoes into 5K runners by guiding you through a series of walking and running intervals; as the weeks pass, the running intervals get longer and the walking intervals get shorter until eventually the walking is eliminated entirely.This 5K training program makes it both easier and safer to learn how to run than just stepping outside and running until you can't go any further.

This isn’t my first attempt at doing the Couch to 5K program; it’s my third. I’ve tried Cool Running’s plan twice in the last 5 years and both times I gave up after the second or third workout. I would get on the treadmill with a stopwatch and a printout of the program and suffer through the intervals; I’m not sure if it was the mind-numbing boredom or just the exertion of the jogging intervals, but after the second failed attempt I gave up on the idea that I’d ever be a runner.

Fast-forward four years, one baby and a 30-lb. weight gain, and once again, I had the running itch. I’d see strong, fit moms gliding through the neighborhood with their jog strollers and think, “If they can do it, why can’t I?” Turns out, there’s no reason I can’t!

The truth is that I'm running to lose weight and look better, but my long-term goals go far beyond that. Being a runner is something I've always wanted to do but never truly believed I could succeed at.

What's Working For Me

I’m not sure exactly why this attempt at the Couch to 5K training program has been so much more successful, but I think one factor is that I’ve taken the workout outdoors. Instead of pounding away on the treadmill in a dark basement, I have fresh air and beautiful scenery to help pass the time.

Another big improvement was ditching the stopwatch (which I used to check every 30 seconds as I prayed for the misery to end) and downloaded the Couch to 5K iTunes podcast to my iPod; this free podcast gives you cues so you know when to start and stop jogging without having to check the time. There are several Couch to 5K iTunes podcasts but I’ve been using the Running Mate 5K101 program. This 5k training schedule is set up as an 8-week program, with three 30-minute workouts per week. Todd, your running “coach” offers running tips and periodic encouragement without sounding like a drill sergeant.

I wanted to chronicle my Couch to 5K journey from start to finish in the hopes that it would keep me motivated to keep running to lose weight and finish a 5K, and maybe even encourage others to try the program for themselves. I’ve had moments when I’ve felt like I was on top of the world, and others when I’ve felt like a complete loser, but I find that sharing all of them really helps me stay accountable for my progress and motivated to keep going. So here it is, my week-by-week Couch to 5K journal!

I’ll be adding more entries as the weeks pass, so keep checking; and if you’re doing the program, too, please chime in on how it’s going for you!

Find a Running Route

Whether you're new to running and not sure where the best trails are, or you're a veteran runner in need of a new route, check out MapMyRun. This free website lets you enter your city to find running routes mapped out by nearby runners. You can also track your own route to find out how far you've run, and save your routes for future reference.

Resources for Runners

A great hub that offers straightforward and invaluable advice for anyone wanting to start the Couch to 5K training program.

This article offers running tips and encouragement for those of us just starting out.

Check out this comprehensive collection of articles designed for new runners, which includes exercise motivation, running tips, running training programs, fast workouts, exercise nutrition and more.

Photo Credit

Thank you to Ed Yourdon for the above image, which is published under Creative Commons License.


    0 of 8192 characters used
    Post Comment

    • Rafaela Lima profile image

      Rafaela Lima 

      5 years ago from US

      We have to get up and RUN!!! I loved your hub. Thanks!

    • Neinahpets profile image


      5 years ago from Canada

      Great hub, and shared on my own hub! Thanks for sharing!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)