We're Military Spouses. We're Runners. We're Stroller Warriors.
  Stroller Warriors Running Club
  • Home
  • About Us
    • How it all began
    • How it all continues
    • Who we are
    • What we do
    • SW Testimonials
  • Chapters
    • How to join
    • Starting a Chapter
    • Coordinating an Existing Chapter
    • Coordinator lineage
  • Blog
    • Meet the Authors
  • Miles
    • Program History
    • RTW Chapter Videos
    • 2023 Wall of Fame
    • 2022 Wall of Fame
    • 2021 Wall of Fame
    • 2020 Wall of Fame
    • 2019 Wall of Fame
    • 2018 Wall of Fame
    • 2017 Wall of Fame
    • 2016 Wall of Fame
    • 2015 Wall of Fame
    • 2014 Wall of Fame
  • News
    • Videos
    • Awards
    • Photos
  • Gear
  • FAQ
  • Contact Us

Couch to 5K

9/22/2022

0 Comments

 
Picture
Week 1, Session 1 of C25K with SW Charleston

Several Stroller Warriors chapters are currently in full swing with their Fall Couch to 5K (C25K) sessions—some finishing up week 1, others planning the graduation race in the next 2 to 3 weeks.  What is C25K? The C25K is a 9-week program designed in 1996 by Josh Clark with the goal of setting a manageable exercise routine 2-3 days a week. Participants ease their way into running over 8 weeks— first with a run/walk scheme, eventually switching to more running over 8 weeks, and finishing with a 5K on the ninth week. C25K is a great training plan to follow post-injury, postpartum, or anytime during one’s running journey. Graduating C25K is a celebratory affair with Stroller Warriors— medals, shirts, SW encouraging runners along the way, and a celebration at the end!
 
I have used C25K on several occasions— twice postpartum and once while training for a marathon where I used the C25K running plan during the week coupled with rowing, strength training and a long weekend run. There are several aspects to keep in mind before and during your C25K training if you have not already.
 
Proper Footwear
Having the right type of running sneakers is important before beginning a running journey.  A few years ago, I made the mistake of buying and completing my first marathon training run in shoes that were sized like my street shoes. A few days later my toenails were badly bruised!  I went to a running store and got fitted for running sneakers.  This was when I learned that it’s important to “size up”— running sneakers should be at least a half size bigger than your everyday shoe. 
 
Breath
Have you been mid-run when you find yourself beathing so fast being unable to catch your breath?  I, for one, have been guilty of holding my breath too long when I run or exercise.  Pay attention to your breathing pattern when running— using that 360 breath where the ribs expand on all sides (front, back and sides).  Proper breathing assists with activating the correct muscles used when running.
 
Posture
Correct posture is important to help avoid injury. I constantly remind myself to “stand tall” starting with the top of my head— continue to look at the horizon. In the past, I would often find myself focused on a center line in the road with a very slight bend in the neck. Over time, I would complain about achy shoulders and trapezius muscles. I must remind myself to keep my gaze ahead. Keep those shoulders upright.
​
Hand placement also plays a role in running posture.  Be sure to keep hands relaxed and not clenched in a fist. Arms should swing on the side of your body and they should not swing across your body.  Try to avoid “pinching your sports bra” as I call it— this is where hand placement is kept by the armpits.
 
Hydration
If you are exercising and you’re thirsty, then it’s too late!  Be sure to drink fluids before running and bring a water bottle to workouts. Don’t want to carry a water bottle during a run?  Ask a Stroller Warrior friend if they can hold the water bottle in the stroller.
 
Building Friendships
Running is fun and a terrific way to build community. Sometimes, the first step is the hardest step! When with a team, running builds friendships, and creates lasting camaraderie. 
 
Happy Running,
Rose 
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Meet the Authors

    Categories

    All
    Community Outreach
    DIY
    Duty Stations
    Founding Stories
    Gifts For Runners
    Inspiration
    Member Spotlight
    Races
    Running Tips
    Running With Your Dog
    Shoes
    Strength Training/Cross Training
    Stroller Warriors By The Numbers
    Trail Running
    Treadmill Running

    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    October 2020
    September 2020
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    August 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015

    RSS Feed

    Miles>>
Proudly created by Stroller Warriors®, a Registered Trademark