Running is Painful. “It doesn’t have to be this way.”

Leave it to a media producer to see a problem and set their sights on fixing a problem. In this case, it was the problem of Running for the average out-of-shape person.

Josh Clark was a runner, after some on again, off again struggles. After he found success, he wanted to make running, which made him well and gave him a lot of joy, more accessible. In 1996, Clark, a producer—the media manager, connector, and doer in a a TV station—realized there were people who maybe wanted to run and get in shape, but were easily discouraged with how hard or tiring running was.

He started a website to share all that he’d learned, and launched a section for beginners. His mother was then a 50-something who wanted to get in shape but had a hard time making a start. But then the Program worked for her.

As a software company entrepreneur and user experience (UX) specialist, he created a program that has a lot in common with software: eliminating pain, ease of use and reward, welcoming newcomers, delivering early victories, and designing for folks who have basic goals as well as high goals.

In the twenty years since Clark first started his running website and the Couch to 5K program, it’s been a great success. When recently asked by a reporter why the program resonates so much, Clark said, “Most new runners stop running because they think it hurts, it’s uncomfortable and it’s boring. That’s not exactly a recipe for success. But it doesn’t have to be that way.”

About Couch to 5K

Couch to 5K is a two month long program designed to get you running five kilometers (3.1 miles) straight without stopping. It consists of 20-30 minute sessions 3three times weekly. If you’re having a hard time, the guidelines are flexible. Stretch it out, Clark encourages. Repeat a week or two. There are even some programs that stretch out the process as long as six months. The only rule: don’t press it too much, even if you feel capable. Slow and steady reaches the 5K goal.

Tips & Tools for Couch to 5K*

• Shoes: Make sure you have good shoes if you don’t already. Get the help of a knowledgable consultant, who may even help you with a stride analysis. Strongly consider running socks, as they may help prevent blisters.
• Schedule: A key to achieving a goal is keeping a schedule towards your goal.
  App: Official Couch to 5K app (iTunes, Google Play)
• Music: Music is a great motivator and mood improvement. Get some great ideas for your playlist here.
• Accountability: having a workout partner, reach goal, or social media accountability can go a long way towards meeting your goal. There are also a number of online forums and Reddit threads for folks on the same journey.

Testimonials

Does Couch to 5K work? Its persistence over twenty years seems to prove that it does, but don’t just take our word for it. Read some of these stories and see for yourself.

• Before and After Couch to 5K
• Fat Girl Running blog
• Shrinking Jeans Blog
• 20 Incredible Running Success Stories (See Erin Mullane & Nicole Morton)

What about you? Have you done the Couch to 5K program before? What did you think?

*As always, if you have any doubts about your fitness for a new plan, check with your physician.

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