Couch Potato? No More
by Kimberly Jahnke ColeI quit my 8th grade track team after a few days of struggling through the three-mile runs required as “warm up”. I decided I wasn’t a runner. And, while I wasn’t exactly proud of that attempted justification, I never looked back.Until this spring, anyway.I was introduced to the Couch to 5K program by a friend who is always trying to convince me to join her in some athletic pursuit.Did I want to compete in a long-distance bike race? (I said no; too many hills.)
Would I take tennis lessons? (No again; too expensive.)Bikram yoga? (What?)And while I was pretty good at finding excuses to avoid exercise, sitting it out had an effect on my own fitness. I wasn’t heavy, but not exactly healthy either.So when my friend suggested running a 5K, I agreed. Plenty of people I know - many of them non-runners like me - have successfully completed the ubiquitous charity 5K race. I looked it up online and learned that 5 kilometers is approximately 3.1 miles - only a few steps farther than the torture of my junior high years. Now that I'm older, it won't seem so far or so miserable, I said. And at a decent pace, it should only take 30-40 minutes to complete. That's nothing!As you’ve probably heard by now, our own Tosa East Towne neighborhood will be hosting its first 5K fun run/walk on August 14 to raise money for the Ronald McDonald House Charities of Eastern Wisconsin.Maybe I could be a runner after all.
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The Couch to 5K program relies on intervals of running and walking to build endurance and cardiovascular fitness. Over nine weeks, the regimen increases the amount of running and decreases the amount of walking until, at the end, you are running for 35 minutes straight - transformed from couch potato to bona fide runner.The program begins deceptively easy, alternating 60 seconds of running with 90 seconds of walking for a total of 20 minutes, repeated three times during the first week.But after that early confidence builder, the workouts pick up in intensity.By midway through Week 3, my husband had begun calling the program “5K to Couch,” a nod to my exhaustion following the post-work runs.But each week, as my fitness improved and my body grew stronger, I did better and better on and off the treadmill. By Week 4, I felt better on the days I ran. I had more energy and a happier mood.My running wasn’t pretty. I dripped with sweat. My face turned bright red. My form was clumsy on the treadmill.And it was hard. After each day, I thought I had hit my limit. I couldn’t possibly go on. But then, with the next day’s work out, I surprised myself. Again and again, I saw that I could go farther, go faster.And when Week 7 came, where intervals give way to uninterrupted running, I was ready. I was amazed at my body’s ability to maintain a steady jog. I would drift into the zone, entranced by the sounds of my sneakers pounding on the treadmill. Before I knew it, my iPod playlist was winding down and I had covered three miles.While I didn’t drop any pounds during this program, I noticed other changes. My legs are now slimmer and more toned. My cardiovascular fitness is markedly improved. I don’t get winded as quickly during other activities and when I do, I recover more quickly.I still don’t love running but I don’t dread it anymore, either. I appreciate it for its simplicity - the only requirement is a good pair of sneakers. It’s a routine I can fit into my life when my schedule is too hectic for other exercise.Even if you’ve never wanted to be a runner, I encourage you to try it. And on August 14, I’ll meet you at the finish line.There are several versions of the Couch to 5k program online; the one I used is here. Of course, you should check with your physician before starting this or any exercise program.Kimberly Jahnke Cole has lived in East Towne since 2009 and has been running since May. She is currently serving her first term on the Tosa East Towne Neighborhood Association board.