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Couch to 5K

Are you Ready to make a change?

Starting a walking routine is one of the most rewarding lifelong activities you can choose.


The benefits begin with your first step. As soon as you start, your muscles start to demand more oxygen and your body and mind become energized!

So you are ready to start but you have NO IDEA how?

First - take this quiz to see what kind of walker you are.

Which one are you?
Take the quiz to find out
Turquoise Neon Sports Endurance Sports M
Copy of Turquoise Neon Sports Endurance
Copy of Turquoise Neon Sports Endurance

Next - What Should You Wear on Your First Walk?

Loose clothing is the perfect way to feel comfortable and start walking. It is not necessary to go out and get all new clothes (unless you want to) to start a fitness walking program. I think it is much better to start off in clothes that are comfortable in and LOVE wearing. Go straight to the clothes you change into when you get out of your "work" clothes.  You can add in some exercise clothing later, but for a beginning fitness walker, keep it comfortable.

HOWEVER - the item that you must have is a good fitness shoe. A walking, running or cross-training shoe would be a great place to start.  A walking shoe has different characteristics from a running shoe which is different than a cross-trainer. 

  • If you need a comfortable shoe for short walks, then walking shoes may be fine. However, most walking shoes are too stiff and don't flex the way runners need them to flex so many walking shoes may not be good for serious fitness walking.

Walkers need a flexible, lightweight, and flat shoe because as they walk, they hit the ground with their heel and roll through each step. Fitness walkers often find running shoes better meet their needs as well as walking shoes.

  • Runners are different than fitness walkers because they need more cushioning: Runners hit the ground with three times their body weight, while walkers hit with only 1.5x their body weight.

Runners need more cushioning in the forefoot than walkers because they tend to hit the ground anywhere from the mid-foot to the ball of the foot, which is why cushioning is a big part of running shoes 

  • And different still are cross trainers. They combine the cushioning of running shoes with the sideways stability for lateral movements in aerobics, dance, or court sports.

These are great for recreational athletes but not for competitive or performance athletes. Those people that are performance athletes will need sport specific shoes.

  • Whatever type of shoes you chose, so your homework, make sure they fit properly and be sure to replace them as needed. 

Next - What is your final Goal? What is it that you want to accomplish with by doing the Couch to 5K program? 

  • Are you looking to get fit and active?

  • Want to start a fitness lifestyle?

  • You just want to "DO SOMETHING" to start to take of yourself

No matter what your goal is - aim for exercising three-five days a week for 30-minutes a day. As a beginner walker without any significant health concerns, here are some milestones to consider:

  • Complete thirty minutes of continuous walking

  • Complete one mile in about 20 - 45 minutes.  

  • Increase speed to get to one mile in 18 - 30 minutes 

  • Then two miles in   30 -45 minutes                     

  • Extend to 60 minutes of continuous  walking

  • Complete 2 miles of walking in about     40 -60 minutes

  • Finally, get to three miles in 45 - 60

  • That is a strong walking pace that will reward you with good general fitness.

  • Extend to 90 minutes  continuous walking

  • Complete 3 miles of walking in about    60-75 minutes                      

  • Set a new training goal for yourself

  • Consider starting a Couch to 5K Running Program                          


  • Beyond Your Limits Inclusive Fitness and Recreation strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.

  • If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge from any and all claims or causes of action, known or unknown, arising out of any’s self-guided training plans.

  • Information provided on this by and its affiliates is meant for information ONLY and is not intended as substitute for advise provided by you physician or other medical providers.

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