Why You Shouldn't Start a Couch to 5K Plan

"I have plantar fasciitis"
I hear this a lot from clients who are new to exercising. Who have chosen to jump right into a cardio program, or who have a lot of weight left to loose and have started walking or jogging.  Unfortunately when people begin this way, it can lead to injury because warm-up and cool down is neglected. Proper shoe care is avoided. And people assume they can stretch it out. When that isn't the case.

1) It is important to warm-up.  Spending 5-10 minutes with dynamic movements to tell your brain to tell your body "it's go-time!"  I typically complete 10-20 leg swings and arm circles each direction.  I will use my PVC pipe and do torso twists, good mornings, presses overhead.  Then I will work into more dynamic movements of air squats, straight leg kicks, glute bridges, push ups, hollow rock's.

Supine pull ups and band pull downs are other good warm-up ideas.

2) You should make sure you have shoes that fit your feet and are NOT worn out.  Typically 3-5 months of everyday wear and tear is enough to be a recommendation for a new pair of shoes. BUT I will also encourage you not to choose the type of shoe with a high heel on it (aka Nike Shox, Skechers), or a shoe that has a lot of weight in it, or a shoe with a lot of flashy arches.  Quite honestly the best way to strengthen weak feet is to wear shoes with minimal heel and arch support because then your feet are required to do the work...BUT this should be a gradual process.  Our legs and feet and hips and low back and everything else are accustomed to the way our shoes fit and have adapted accordingly.  So going from a high heel shoe to a flat bottom shoe will create some aches and pains along the way.  So be prepared.

Some lifters prefer to go shoeless in an effort to learn to use their heels and foot strength.

3) Lastly, it is not recommended to jump right into a Couch to 5K training plan if you have NOT been doing consistent strength training over the course of the past few weeks or months.  Your body is not "strong" enough to support your joints to begin running or walking everyday.  In addition, your body is not strong enough to sustain a pace and intensity that is fat-burning and efficient for your body.  Therefore, a new exerciser needs to start with STRENGTH. They need to hit the weights before hitting the streets because there needs to be a base strength present to prevent injury and overuse injuries within the first few weeks of the Couch to 5K plan....and create a downward spiral of frustration, hopelessness, and defeat.


BUT, if you have already experienced what I'm talking about with the injury and pain from plantar fasciitis and overuse injuries, then watch this video I recently made about how to overcome it...AND then begin adding this foam rolling technique into your daily workouts and warm-up/cool down routine.



If you are considering starting up exercising, but have no clue where to begin and what I mean by "strength training"--then, I have a 4-week template I am coaching women through for FREE. It is all my top tips and advice to learning how to lift weights safely, effectively, and in a way that is efficient for women.
Access that here:

4-Week Strength Training and Safety Template