Couch to 5K

Choosing the Right Footwear

Choosing the right footwear when walking or running is important for safety and comfort. When choosing a shoe to train in remember these things:

  • Wear a closed toe shoe with good support around the foot and ankle such as a tennis shoe. You may choose different shoes for walking versus running.
  • Put on a pair of clean socks each time before you train. To prevent blisters, socks should not have any holes in them and should be snug to your foot, but not so tight that you are uncomfortable.
  • If your doctor has recommended you wear a certain type of shoe when doing physical activity, be sure to follow their recommendations.  If you wear an orthotic or brace, be sure to train in this as well unless otherwise noted by your doctor.
  • To perform your best, wear the same shoes on race day that you have used in training.

Warming Up and Cooling Down

Warming up and cooling down before and after training can help prevent injury and sore muscles. It is best to warm up your muscles slowly before jumping into physical activity. Your warm-up can be performed indoors or outdoors before training. You do not want to do any static stretches during your warm-up, but should instead focus on movements that get your heart rate elevated and your muscles loose.

A cool-down is performed after training to help prevent muscle soreness. Just like a warm-up, your cool-down can be performed indoors or outdoors. Focus on taking controlled breaths and slowing down your breathing. Now is the time to perform some static stretches as your muscles cool off.

Remember to take your time with both the warm-up and the cool-down and drink plenty of water to have a great training session!

Healthy Habits Outside of Training

Keeping healthy habits can help you feel better in between and during training sessions. Things like staying hydrated, eating right, getting enough sleep, and taking care of your skin are all part of maintaining healthy habits. In these videos, we share tips for making healthy choices that will improve your training sessions.