BEGINNER couch to 5k weight loss

Published on March 16th, 2015 | by Mark

Couch to 5k Weight Loss Program – Ultra C25K App Review

People everywhere are joining this “Couch to 5K” plan for all kinds of reasons. One reason heard quite often is that people want to commit to something seemingly impossible just once in their life, and win! Getting up off the couch (or desk), and doing something measurable, that can even add years to your lives, it is easy to see why that would be contagious. In this busy world, people do not get a lot of time to spend with all of their friends. Beginning a one-month challenge with Couch to 5K weight loss is a way to stay in touch regularly with friends, using virtual motivators and supportive communications.

First Impressions

This Couch to 5K Concept is amazing, alive, active, and informative. So running doesn’t have to be painful in order to get great results. In fact, this program eases you gently into exercise so you don’t hurt yourself and get discouraged. A 5K is equal to 3.1 miles, if you cannot even imagine having the ability to run this far, then you, my friend, are the exact person for whom Couch-to-5K was designed. One of the attractive methods this plan uses is their website. Once you have joined you, get a tracking dashboard that keeps track of the goals you select, your exercise and running plan, weight loss, and points you earn along the way.

The designer of Couch to 5K, otherwise known as C25K, Josh Clarke, was intent on making sure that no one ever had to endure the agony that he went through when he began training. People who may be embarrassed to go out for a run are the most encouraged because never before have you encountered the options you have in this plan. You will be excited to plug into some of the best Couch to 5K app solutions available to help you mark your progress. There is a forum for each team, so you get to pick the team you want to join and a trainer is notified when you join their team. This point in itself is brilliance! Beginners do not have to be embarrassed about their starting point because they begin at the beginning. People in all sorts of various physical fitness levels have other teams that compete on higher levels so no one feels pushed, or held back, they are free to progress in their own environment.

How to Prepare for Your Very First 5K

When beginning your first challenge for Couch to 5K, you pick three days per week for walking and jogging for 30 minutes each. Start with a brisk 5 minute warm up, then alternate with 60 seconds of jogging, then 90 seconds of walking for 20 minutes. End each session with a 5 minute cool down by reducing your speed and stride.

As you become more fit and feel ready to challenge yourself, login to your dashboard and find the pop up boxes in your Couch to 5K web pages that give you ideas and opportunities to increase your program. From exercise descriptions your can select I want to do this or I have done this buttons, you can add what you want and ignore the rest until at some time you decide you want to try it. The whole time you are following a plan to build your stamina and fitness to prepare for running your very first %K.

Every time you complete a goal for the day, you are rewarded with a new article to read that support your efforts.

How to Train for a 5k Run

Everyone just starting out with Couch to 5K is concerned with what he or she can do and what they should not do. That is why their online resources have articles, advice from professionals, and information about the topics you need. Do you continue to train if you have a head cold? The website has qualified physicians and trainers who can explain why it is fine to train if you are feeling sick from the neck up, but if a cold begins to travel into your lungs, you must stop training and get healthy again. The great news is, most Couch to 5K members report that as you start to regularly exercise and eat better, you become ill less often, in fact physically fit people are healthier and less likely to get sick.

Scientists have made claims backed up by extensive research that running is our modern day fountain of youth. They have studied everything from how physical activity increases metabolism, circulation, and gets nutrients to the places in the body where they need to go. Exercise is known to fight off vision loss, avoid erectile dysfunction by 83 percent, improve concentration and memory, and done correctly – heals insomnia and sleep disturbances. You’ll find answers to questions like ” Does Running Burn Belly Fat? “

Life Improving, not Life Restraining

The best part of the Couch to 5K program is that the flexibility is there to fit everyone’s preferences. When you are ready to begin joining in on 5K run events in your local area, you are not sworn against fun or food. There are all kinds of celebratory runs, For example, one 5K event in this area ends with a party; it’s called Beer & 5K.

Your goal accomplishments, inspiration from benefits built into the Couch-to-5K program, support from online friends, and your friends and others around you, plus the changes you feel in your body will start to drive you to make advances in your goals. You will start to feel like moving into exercise goals, set a goal to take your vitamins every day, goal to run _______, you pick a distance of miles per month. The fun of logging your performance on your online Couch-to-5K dashboard will keep you motivated as well.

Your Online Virtual Trainer

These are the starter headings on your Trainer Page:

  • Dashboard – a central hub of personal data and activity
  • Commit – to a goal or plan
  • Log – your activities
  • Learn – about health and fitness
  • Teams – communications, challenges, points earned, forums and wall comments

Training Tips for a 5K Run

Everyone kind of knows about what is healthy and what is not, but once you begin a journey like Couch to 5K, you will hunger and thirst for the true facts of life. For example, the program starts you on a path of awareness of how much water you drink in a day, this is built upon over your training because your body will increase its need for hydration. Do you know why your body needs to be hydrated, what water is actually doing inside your body? Did you know that oatmeal is 84 percent water? This is another fact people were not aware of, low-fat vanilla yogurt is 74 percent water? So, as you move forward, you learn more ways to hydrate in addition to having a bottle of water with you while you are running. You, running? Yes, it can happen!

Be honest with the program and it will be successful in meeting you exactly where you are today. It’s time to click on the Couch to 5K Website and browse the goals, check out the Dashboard, and read some of the information packed articles that will help you along the way. When you see the benefits here, you just know it is time. Experience your personal conversion from a couch potato (or desk potato), into a 5K runner in just weeks!

Training Tips for Each Week 

Everyone kind of knows about what is healthy and what is not, but once you begin a journey like Couch to 5K, you will hunger and thirst for the true facts of life. For example, the program starts you on a path of awareness of how much water you drink in a day, this is built upon over your training because your body will increase its need for hydration.

  • Do you know why your body needs to be hydrated, what water is actually doing inside your body?
  • Did you know that oatmeal is 84 percent water?
  • This is another fact people were not aware of, low-fat vanilla yogurt is 74 percent water?

So, as you move forward, you learn more ways to hydrate in addition to having a bottle of water with you while you are running. You, running? Yes, it can happen!

Each week there are many tips and information that helps you to progress with your goals, Couch to 5K progress and awareness as your lifestyle begins to change.

Eating Plan During this Program

People used to trying every diet under the sun will be so please because some of the benefits of training for Couch to 5K runs means you get to eat some great nutritional carbs! Once you have actually begun the running plan, you can add some wheat products and other delicious quality carbs for added fiber and more from the vitamin B group.

Some examples of high-energy foods with carbs to last are:

  • Turkey Cheddar Quesadilla with Corn Tortillas – this recipe is packed with unexpected delicious flavor!
  • Penne with Shrimp and Pesto – you can choose to use the newer pasta products that really have a taste and texture closer to wheat pastas, but still gluten-free, they have been enriched with iron and B vitamins. You could use the option of using whole wheat penne with a cup of fresh green beans tossed in for those added vitamin B’s as well.
  • Black Bean Potato Salad – Fun Fact: a medium potato with the skin on (like Red Skins or Oregon Gold), have as many carbs as a bagel, but the potato has more fiber, more Vitamin C, and more Potassium! This is a salad built on delicious healthy ingredients like EVO, Dijon mustard, a bit of bacon, and some cooking Sherry.

The food ideas will keep you fueled up before you train and replenish your electrolytes and nutrients after a good workout.

Additional Resources for Couch to 5K Beginners

As a new runner, you’ll have lots of specific questions. Logging into your Active website for Couch to 5K information connects you with other important information. What’s the right gear to wear when running? What products are worth the investment? What are the benefits of wearing certain running shoes and sports clothing? Once you log in, you will have access to all kinds of reviews and informational resources specific to your needs. There are constantly updated product reviews that provide true information from actual users who will tell you the pro’s and con’s of products they have personal experience with. This is where you get top information like what running shoes won’t give you blisters. Why experienced runners prefer on kind of shoe over another for their actual races.

Running gear

You’ll be able to figure out for your self through the candid information available here what the best products are for your own needs. This isn’t sports company promotions, this is actual runners input on what they like and what they use. Do you really need the best heart rate wearable device on the market, or a less advanced on that does an exceptional job. Why use certain types of sports clothing in cold weather and other types in heat? What are the easiest ways to care for running shirts with glow in the dark strips for night running?

Whether you want specifics or general information, you get the real deal with Couch to 5K training plan.

image credit: Running Man Kyle Cassidy” by Kyle Cassidy – Email. Licensed under CC-BY-SA 3.0 via Wikimedia Commons


About the Author

is actually a super running fan.



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