10 Fat Burning Foods From Your Local Grocery Store

10 Fat Burning Foods From your Local Grocery Store

Do you feel that this pandemic is affecting your physical and mental health? Being stuck in one place and trying to keep up with your health can be very hectic indeed. While exercise and workout routines are a great way to deal with this problem, adopting a healthy diet that can fire up your metabolism is just as important.

You are what you eat, so it’s safe to say excessive carbs and unnecessary fatty meals are not  an option.

Now, eating healthy and metabolism-boosting foods doesn’t mean you have to let go of all things tasty. We are not saying you have to get rid of all the stuff you like. All you need to do is make sure you eat healthier and maintain your muscle mass by adding these amazing foods to your diet that will torch your calories and burn that extra fat. If you are serious about your health you will also need to start cutting down/out those fried foods/takeaways etc

 

  1.     Lentils

Lentils, particularly black ones, are extremely rich in protein and boost your metabolism greatly because, with these, your body needs to burn a greater number of calories to digest them compared to other lower-protein foods. These may effectively prevent and treat most metabolic issues. Lentils are also rich in a unique kind of fiber called ‘Resistant starch.’ This fiber, in the large intestine, produces beneficial fatty acids that can block the consumption of carb stores in your body, so it uses stored fat and recently consumed fat instead.

 

  1.     Broccoli

When talking about healthy green veggies, Broccoli should be given foremost importance. It is rich in Fibre, protein, calcium and helps prevent many bone diseases.

Broccoli is a fibre-rich vegetable that helps eliminate toxins from the body. It helps in digestion, prevents constipation while maintaining a low blood sugar level, and reduces overeating. Since it is rich in fibre, it also helps in weight loss, and being rich in protein it can prove an excellent source of dietary proteins for vegetarians. Besides these, Broccoli also has cancer-preventing, anti-aging, cholesterol-reducing, antioxidant, and eye care qualities.

 

  1.     Ginger

This root is packed with magic that can make you healthy in no time. Adding just a slight amount of ginger to your daily meals can enhance fat-burn and boost your metabolism. It has been shown to help reduce high levels of blood sugar and increase high-density lipoprotein (HDL), also known as ‘Good Cholesterol.’ Studies have suggested that adding 2 grams of ginger powder to hot water and drinking it with meals reduces the feeling of hunger and has a strong calorie-burning effect. Ginger can also soothe an upset stomach effectively plus reduce pain and swelling in joints.

 

  1.     Beans

Beans, particularly boiled soybeans and kidney beans, are a rich source of proteins, fibre, vitamins, iron, zinc, etc. Since they are rich in fiber, they lower blood sugar levels after meals and boost your metabolism greatly. They also increase healthy gut bacteria and manage cholesterol levels. The vitamin B and zinc in beans help build calorie-burning muscle. Being protein-rich, beans help preserve lean muscle mass and burn more calories even if your body is at rest. Studies have suggested that not only do they help you lose weight but also prevent you from gaining it back.

 

  1.     Tea

A combination of caffeine and catechins found in tea substantially boosts your metabolic rate. Green tea and oolong have received special attention in that they increase metabolism by 4-10%, which means they help you burn an extra 70 calories per day. They enable your body to use stored fat more effectively, thus increasing the body’s fat-burning ability by 17%. Green tea has long been associated with good health in the Far East, but its wide ranging benefits are only now coming to light here in the West. As well as boosting metabolism it is also known to assist with the reduction in swelling, as an antioxidant, lowering blood sugar levels and cellulite reduction.

 

  1.     Apple Cider Vinegar

Apple Cider Vinegar is rich in acetic acid which prevents fat storage, balances acidity levels in the body, lowers blood sugar level, decreases insulin levels, boosts immunity, kills harmful bacteria and burns fat. Apple cider vinegar, although, doesn’t boost metabolism directly, it is known to create a full thereby making you eat less. The best way to add it to your diet is to mix 1-2 teaspoons in water and drink before each meal three times a day.

 

  1.     Avocado

Avocado has received its reputation for being rich in fat, but it’s mostly the good kind of fat. The special kind of fatty acids in avocado are proven to be heart-healthy. If you’re trying to lose weight, this should be your go-to food as it gives a feeling of satisfaction and reduces the desire to eat in the hours following a meal. It helps lower cholesterol and boosts metabolism greatly.  Besides these, avocados are still a win-win due to its qualities in maintaining blood pressure, weight reduction, assisting in clot prevention, sugar-level-maintenance and supporting a healthy heart.

 

  1.     Chili pepper

Surprised to see this in the list? Well, you see, hot chili pepper contains a substance called Capsaicin, which boosts metabolism and helps in weight management as it prompts your body to burn more calories by increasing heart rate and making hormones alert. Also, Capsaicin may have appetite-reducing properties. Spicy meals containing hot chili peppers give a feeling of fullness. Besides these, Capsaicin may also help reduce pain and swelling and believed to act as an anticancer agent. 

 

  1.     Eggs

Due to being rich in protein, eggs are among the best foods to boost metabolism. A large, hard-boiled egg contains about 6.2 grams of protein, and this makes them the perfect metabolism-boosting food. Our body needs greater amounts of energy to digest proteins than to digest fats or carbohydrates. This phenomenon is known as the ‘Thermic effect of food’ or diet-induced thermogenesis (we know its sounds like something out of Sci-fi!). Protein-rich foods tend to increase your metabolic rate by 15-30% compared to 5-10% for carbs and 0-3% for fats. They help your body to hold onto its muscle mass during weight loss.

 

  1. Yogurt

Probiotic yoghurt, according to studies, helps in digestion, boosts your metabolism, burn excess fat, and support the good bacteria in your gut. Plain, unsweetened varieties are better since they don’t contain any added sugars. Studies have suggested that people who eat three servings of yogurt daily burn much more fat and lose 22% more weight than those who just cut calories. If you do want to add some sweetness to natural yoghurt, then add some blueberries which are also great for you.

 

So, when you are making next your next trip to the grocery store, make sure to include some of the above ingredients. Add these to your daily intake as part of a balanced diet and you wont be long to see improvements.

Best Run in Ireland?

For anyone of you who has been sleeping under a rock for the past 50 years, Ireland is pretty famous for its natural and unspoilt beauty. From dramatic cliffs to rolling green fields and a landscape that is littered with everything from Norman Keeps and stone age dolmens to spectacular stately homes.

Recently, I got to visit my favourite part of Ireland – County Kerry (in Ireland its nickname is ‘The Kingdom’) in the south west corner of the country. Kerry is not only home to Ireland’s highest mountain – Carrauntoohil, the famous Lakes of Killarney, but also three under-populated dramatic ridged peninsulas that reach out like fingers into the Atlantic. So when it was decided that we were visiting relatives for the weekend, I was like yeeessss!

The starting point of the run is the town of Kenmare, which is the intersection between the Beara Peninsula (pronounced bare-a) and the world famous “Ring of Kerry”. For me, I love getting off the beaten path and heading out along trails and quiet back roads and on the Monday morning in question, I was not disappointed. Over the space of 2 hours plus, I was passed by less than a dozen cars so it was pretty awesome. Though I have run parts of this route before, this particular morning I decided to do the full 15 mile loop through the hills, which I hadn’t done before. My route headed out of Kenmare along the north shore of the Beara (along woodland trail) before swinging inland to the first hill after 3 miles. From here the roads undulate slowly upwards as you seemingly leave the real world behind. Roads are initially interspersed with pretty cottages, famine era ruins and more recent new homes. But as you climb these become even more scarce with just occasional farm houses left to speckle the pastiched hills. Grass grows up the middle of the road reclaiming these human interruptions on the landscape as it attempts to reconnect the long disconnected fields. And as you climb, the air finds its own breath, getting crisper as it blows in from the Atlantic, pulling at my top to say ‘hi there stranger – welcome back’. Peering back down the ancient valley, I appreciate that the only sound out here is me – footsteps crunching on old asphalt, labored breathing on the steep incline and there is the silence. A sound of nothingness that seems to envelope you – a sound so rarely heard in the modern world. No sounds of engines or endless news and chatter – just my breath, whispers from the Atlantic, the gurgling of streams and the occasional cow with its plaintiff lowing from down the valley.

Normally, I run to the mountain pass near Dromoghty before returning along the same route, however on the day in question I pushed through the pass through a land which has its own pace. Old growth woods and patchwork fields bordered by furze and heather adorn the landscape providing a home for the local wildlife. At one stage, I was treated to a distant encounter with an antler crowned Stag looking regal in a woodland clearing. He stopped to check me out, while I returned the favour, before bidding me farewell. This area of Ireland has been inhabited for thousands of years and is littered with both Iron & bronze age monuments and of course famine era farmhouses – sad relics of Ireland’s most tragic period. Returning to the foreshore, a couple of seals flopped lazily in the water while others just looked at me curiously as if to say – dumb human!

Exploring this area by foot is just a never ending treat for your senses, to let your imagination run riot as you plod along rolling roads. The vistas feed you while the freshness of your surrounds fills your lungs before heading back to the real world. May the road rise to meet you brings on an additional meaning to the old Irish saying, for in Kenmare it doesn’t just meet you, it welcomes you back. 

The run I did on that morning forms part of the Beara Way which is one of Ireland’s best long distance walking routes and is roughly 200Kms long https://www.walkopedia.net/best-world-walks/Ireland/Beara-Way-

Is it the best road run in Ireland? Who knows? Who cares? I enjoyed it and cant wait to get back again.

Importance of sleep for health – Secret Weapon!

Anyone out there ever considered the importance of sleep for health? How many of you are out there every day, chasing careers, trying to beat the traffic, getting to school, dropping/picking up the kids, going to football games/dance classes etc, rushing home, working late, getting lunches etc??? ……. And finally at 10pm you get to sit on your sofa for an hour before heading to bed before it all starts again the next day! (its tiring even writing it!)

If we are to be honest with ourselves, this probably reflects most of our daily lives in some form….. Me included. While this article is not going to teach you how to live your life, I am going to let you into a secret I learned a few years back and that is the importance of sleep for health. Trust me, it truly is a secret weapon for looking after your health that the vast majority of people don’t realise…… and its FREE for everyone 🙂

From the time we jump out of bed in the morning, we are being pressed down upon by constant stresses as we chase schedules, worry about our job, difficult customers, a more difficult boss, issues at school, problems with the children and multiple other things in our lives. While each and every one has a different stress threshold and everyone deals with pressures differently, the one thing that we all have in common is a need to unwind from this incessant ‘squeezing down’ upon us. Now, if you keep adding to these pressures with no focus on yourself and you do this over a long period plus you bring in the effects of too much alcohol, smoking, poor diet, pollution and so on, it is then only a matter of time before your body & mind says enough is enough and gets sick.

How we deal with the above through positive activity will be dealt with in other articles but for now we will just deal with the importance of sleep for health. When we sleep, there are multiple physical and mental benefits for everyone. But here are some of the more obvious.

13 Benefits on the Importance of Sleep for Health.

  1. Improved sleep reduces the risk of heart attacks
    It is a known fact that high blood pressure increases your chances of heart attacks and strokes. But when you sleep, your body relaxes including your arteries which can help reduce blood pressure.
  2. When you lack sleep, your body gets even more stressed
    When we don’t get enough sleep, the body reacts by producing more stress hormones. Deep and regular sleep can help prevent this.
  3. Sleep helps reduce inflammation
    Lack of sleep, increases stress hormones in the body. Stress hormones raise inflammation levels in the body. Conversely, better sleep reduces inflammation.
  4. Improves your memory
    Did you ever notice that when you are tired, it is harder to recall information? Well, guess what? sleep plays a really big part in information retention and learning. Without sleep it is much more difficult to focus, process information and manage tasks. https://www.ncbi.nlm.nih.gov/pubmed/25052368
  5. Better sleep makes you more alert
    After a good night’s sleep, we all feel more energised and alert. Feeling refreshed will encourage you to get out and be active and be more engaged with the world around you.
  6. Improves your mood
    Lack of sleep makes us feel agitated and grumpy making us more likely to be in a bad mood or snappy with those closest to us. Furthermore, approximately 90% of people who have been diagnosed with depression have complained about sleep quality. So, if we can improve sleep, we can improve how we feel.
  7. Helps you recover from injuries faster
    After really intense sessions, or if you are recovering from injury, proper sleep is one of the most critical things you can do to aid recovery and boost future performance. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair the damage.
  8. Better sleep is believed to aid weight loss
    Psychologically, when you are less tired, you are less hungry. Also, if you have less energy, you are less likely to exercise. From a scientific point of view the hormones leptin and ghrelin are known as the ‘hunger hormones’ and we don’t get good sleep these become further imbalance, contributing to us eating more. https://www.ncbi.nlm.nih.gov/pubmed/23419528 . (10 Fat burning foods from your local grocery store)
  9. Fighting illness
    As a child, how many times were we told that after a good nights sleep we will feel better in the morning? Well it turns out scientific research backs this up. We now know that our immunity system fights bacteria. However, sleep changes the way our immune cells work to make this process happen more efficiently.
  10. Sleep improves your Athletic performance
    In studies, sleep has been shown to improve both speed, reaction times and the ability to assess situations and take positive actions (good life skill as well as a sporting attribute). https://www.ncbi.nlm.nih.gov/pubmed/21731144
  11. Improved physical well-being as we age
    In a study of over 2,800 women, it was shown that there was a clear link between poor sleep and slower walking, grip strength and other activities. https://pubmed.ncbi.nlm.nih.gov/17969465/
  12. Type 2 Diabetes
    While there are many reasons for Diabetes, it has been demonstrated that poor sleep affects blood sugar and reduces insulin sensitivity. If you are worried about what you eat, here is a useful shopping list to consider. 
  13. Nap your way to a healthier you.

    I have long been a fan of getting out for a quick 15-minute snooze during the day(doesn’t happen every day, but if I am office based I go to my car) as it seemed to hNapping for healthelp me. Now I realise that those little naps are now known for both reducing stress and increasing brain function….. Little did I know 🙂 Here is a more detailed article that shares more information on power napping. https://www.verywellhealth.com/how-to-reap-the-health-benefits-of-power-naps-2224261

With all of these amazing benefits, there is no denying the importance of sleep for health. So what are you going to do about it? I know what I am going to do next…. zzzzzz!

Happy Sleeping

Peter

PS For those who struggle getting to sleep, read our next article on 10 Tips on Getting to Sleep.

 

 

Couch to 5K Training Plan

Couch to 5K Training Plan – Lets Go!

Depending on where you are on your healthy running journey, you have possibly used our couch to 2K already and are now out of that big comfy seat in the corner of the room and starting to enjoy getting outside. As I said previously, if you have someone to join you during these early stages, it is great. Nobody will feel like going out all of the time, so being able to motivate each other is really important as you don’t want to let them down and you don’t want to let yourself down. 

Nobody can get fit for you. Only you can control and achieve what you want to achieve. 


Couch to 5K – What is it?

The whole “Couch to 5K” movement only started back in 1996 in the US as a way to help get people moving. 5 kilometres, 5000 metres or 3.1 miles is within the capability of pretty much everyone, you just have to decide you want to do it. In our couch to 5K training programme, we are going to assume that you have got out of the couch and you are now moving with a more focussed purpose on creating a more healthy you, at least every second day. 

There are quite literally thousands of plans and schedules out there with people promising to get you to 5K in 3 – 6 weeks, set you splits, target times, heart rates etc etc, While that is all possible (for the most part its a load of crap, where you end up demotivated when it doesn’t work) , for newbies to running, a slow and steady approach is the 100% guaranteed route to achieving your goal and ensure you enjoy the journey along the way. So we focus on getting you over that finish line in 10 weeks! ….. And before you skip this page and say Oh God!!!… well yes you can do this. 

Before we get into the actual programme itself, here is what we want you to achieve

  • Get a sense of achievement and self worth.
  • Achieve micro goals every week. 
  • Enjoy yourself.
  • Over 10 weeks aim to loose just 1.5 lbs per week. That will amount to just over 1 stone or 6.8Kg lost in a healthy proactive manner. We will also focus on a healthy diet too, but that will be a separate article.  
  • Get to know other people that are out there on their running journey too. (your local community is your ultimate supporter and is rooting for you to succeed – wait till race day to appreciate this). 
  • After you have completed your first 5K race, you can look in the mirror with a medal around your neck with pride.  
  • Feel encouraged to continue one step at a time. 
  • 5km equals approximately 30 minutes steady jogging – that is your target. 
  • And remember, the guide below is just to provide direction and focus, if it is too little on some weeks, you can move forward or if its too much, just repeat the previous week until you are happy to move forward. 
  • If you are just starting fresh and have not done any exercise in a few years, then getting a medical check up at the outset is advisable, especially if you are 40+ years of age.

2 Keys to Success in a Couch to 5K

  1. Be consistent – to achieve your goals and form new healthy habits, you must be consistent.
  2. Slow & steady – the main reason a lot of people drop out of jogging is that they do too much too quickly. The only time that is relevant, is how long you are doing your sessions, not how fast it takes you to cover the ground.

Before any run, I am a believer in doing light stretches to prepare your body for moving. This is especially valuable if you haven’t done ‘active movement’ in a long time. The target each week is build up your running 3 times per week and then on two other days aim to get out for a walk of 15-30 mins (does not have to be a brisk walk. This is about forming a habit of getting out)

Light Jogging Distance Guide

3 mins = 400m
5 mins = 800m
8 mins = 1.2K
20 mins = 3.2km
25 mins = 4Km
28 mins = 4.8Km
30 mins = 5 k

 

Week 1
Day 1:
5 minute brisk walk to start (completes your warm up).
Run for 60 seconds, walk for 2 minutes. Approximately 20 minutes in total.

Day 2:
5 minute brisk walk to start.
Run for 60 seconds, walk for 2 minutes. Approximately 20 minutes in total.

Day 3:
5 minute brisk walk to start.
Run for 60 seconds, walk for 2 minutes. Approximately 20 minutes in total.


Week 2
Day 1:
5 minute brisk walk to start.
Run for 2 minutes, walk for 2 minutes. Repeat 5 times for 20 minutes in total.

Day 2:
5 minute brisk walk to start.
Run for 2 minutes, walk for 2 minutes. Repeat 5 times for 20 minutes in total.

Day 3:
5 minute brisk walk to start.
Run for 2 minutes, walk for 2 minutes, then run for 3 minutes. Repeat 3 times.


Week 3

Day 1:
5 minute brisk walk to start.
Run for 2 minutes, walk for 2 minutes, run for 3 minutes followed by a 2 minutes walk. Repeat twice.

Day 2:
5 minute brisk walk to start.
Run for 3 minutes, walk 2 minutes. Repeat 4 times.

Day 3:
5 minute brisk walk to start.
Run for 3 minutes, walk 2 minutes.  Repeat 4 times.


Week 4

Day 1:
5 minute brisk walk to start.
Run for 5 minutes. Walk 2 minutes. Repeat 3 times..

Day 2:
5 minute brisk walk to start.
Run for 5 minutes. Walk 90 seconds. Repeat 3 times.

Day 3:
5 minute brisk walk to start.
Run for 5 minutes. Walk 90 seconds. Repeat 3 times.


Week 5

Day 1:
5 minute brisk walk to start .
Run for 7 minutes. Walk 90 seconds. Do this twice. 

Day 2:
5 minute brisk walk to start.
Run for 7 minutes. Walk 90 seconds.  Do this twice. 

Day 3:
5 minute brisk walk to start.
Run for 7 minutes. Walk 90 seconds.  Do this twice. 


Week 6

Day 1:
5 minute brisk walk to start.
Run for 9 minutes. Walk 2 minutes. Do this twice. 

Day 2:
5 minute brisk walk to start.
Run for 9 minutes. Walk 2 minutes. Do this twice. 

Day 3:
5 minute brisk walk to start.
Run for 9 minutes. Walk 2 minutes. Do this twice. 


Week 7

Day 1:
5 minute brisk walk to start.
Run for 11 minutes. Walk 2 minutes. Do this twice. 

Day 2:
5 minute brisk walk to start.
Run for 11 minutes. Walk 2 minutes. Do this twice. 

Day 3:
5 minute brisk walk to start.
Run for 13 minutes. Walk 3 minutes. Do this twice. 


Week 8

Day 1:
5 minute brisk walk to start.
Run for 13 minutes. Walk 3 minutes. Do this twice. 

Day 2:
5 minute brisk walk to start.
Run for 13 minutes. Walk 3 minutes. Do this twice. 

Day 3:
5 minute brisk walk to start.
Run for 15 minutes. Walk 3 minutes. Do this twice. 


Week 9

Day 1:
5 minute brisk walk to start.
Run 20 mins, no walk. 

Day 2:
5 minute brisk walk to start.
Run 20 mins, no walk. 

Day 3:
5 minute brisk walk to start.
Run 25 mins, no walk. 


Week 10

Day 1:
5 minute brisk walk to start.
Run 25 mins, no walk. 

Day 2:
5 minute brisk walk to start.
Run 28 mins, no walk. 

Day 3:
5 minute brisk walk to start.
Run 30 mins, no walk.

Congratulations – You’ve done it

Couch to 5K congratulations

Couch to 2K Training Plan

Couch to 2K Training Plan

Welcome to our “Couch to 2K training plan. The fact that you are on this page, means that you, like the quote above are done with accepting conditions as they are and you are taking responsibility to improve your health – well done you. Also, chances are that you are new to running or that you haven’t done active sport for a few years. And you know what, that’s okay. The most important thing to know is that you are not alone on this journey.

Starting out, you are probably full of doubts saying to yourself, what am I doing here? I am too old, too unfit, too overweight to be doing this. Well, they are all the worst excuses. It is because you might be getting a little older (we all are – I am 50 at the time of writing), are unfit or are overweight that you should be investing in a little “me time”.

Before you start, here are a couple of things you should do.

  • Do you have someone that is up for joining you in the journey of getting healthier? (Having a health buddy will help keep you both on track).
  • Answer this honestly. Why are you doing this now? The “what” might be to loose weight, but the “why” could be to get up the stairs without being out of breath or to be able to play with the kids out on the green? On the days you don’t feel like going out, you need to remind yourself of your “Why”.
  • Write down your “Why”. Then say it to outloud to yourself in the mirror every morning. You are now making a pact with yourself. (Dont say it in your head, you must speak it)
  • Lastly, depending on your level of health/weight/inactivity in recent years a medical check up is generally recommended to ensure there are no underlying conditions (most people won’t need to do this, but it is definitely worth considering).

Here we go

This plan is designed to get those with no fitness to actually jog 2K (1.2 miles) in a safe and healthy manner.

Couch to 2K Facts

  • There will be days you dont want to go out. That’s normal.
  • You will at times feel a little achy. That’s normal.
  • You will sometimes feel you are not making any progress. That’s normal too – remember consistency is king.
  • You will feel frustrated maybe even a little embarrassed at times. Good news, that too is normal.
  • One thing we want to do is minimise the risk of any small pulls or strains, so before starting out, it’s important to do a small stretching warm up. (Remember, your body may not have done this in a few years, so we want to slowly remind it that you are taking back control).
  • No 1 rule of stretches – do them slow and steady and NEVER fast and jerky.
  • Starting out on your 2K journey, aim to walk 4 – 5 times per week, aiming for about 30 minutes. Depending on your level of fitness, start with just walking at a comfortable pace in your first week or two. Then over your next two week slot, walk at a pace, where it is just a little difficult to talk (if you can’t walk & talk comfortably at the same time – you are making your lungs work harder).
  • If you feel you are okay with the walking, you can bypass the above and go straight to the next stage. Before getting into the run, do these following stretches which are designed to start moving the muscles in the body in a positive way in order to slowly increase flexibility. There are quite literally hundreds of moves we could do, but we are going to focus on keeping things simple right now.

Easy Pre-run Stretches

  1. Neck (10 stretches each side)
  2. Shoulders (10 reps (reps = repeats or repetitions)  each side)
  3. Hip twist (10 reps each side)
  4. Hamstring (10 x 3 seconds reps each side)
  5. Calf stretches (10 x 3 seconds reps each side)

 

After your walk/run, when your body has warmed up, you should aim to do the following exercises. These will contribute towards improved flexibility, mobility, reduce the risk of any strains and ultimately allow you do more as your physical health slowly starts to improve

Easy Post-run Stretches

  1. Neck (10 stretches each side)
  2. Shoulders (10 reps each side)
  3. Hip twist  (10 reps each side)
  4. Hamstring (10 x 3 seconds each side)
  5. Calf stretches (10 x 3 seconds each side)
  6. Calf raises (10 reps each side)
  7. Half Plank (5 seconds followed by 5 seconds rest, when this is comfortable go to 10 plank and 10 seconds rest)
  8. Bridge (10 reps)
  9. Squats (10 reps)
  10. Balance on 1 leg (Depending on how comfortable you are start with 5 seconds on each ankle, then 10 seconds then 20 seconds each side) Look to increase the time each week.

Extras
Exercises 1 – 5 focus on light stretches, while exercises 6 – 10 focus on increasing your strength. If you are feeling up to it you should then aim to do section 6 – 10 a second time on week 3 & 4.

 

Couch to 2K Running Plan

Week 1
Steady – brisk walk – 30 mins (you should feel warm and slightly out of breath)
Steady walk
Steady – brisk walk including 30 sec jog
Steady easy walk
Steady – brisk walk including 2 x 30 sec jog
Weekend – stay moving family walk, cycle

Week 2
Steady – brisk walk inc 1 x 30 sec, 1 x min jog,  1 x 30 sec jogs
Steady walk
Steady – brisk walk including 1 x 30 sec, 1 x 1 min, 2 x 30 sec jog
Steady easy walk
Steady – brisk walk including 1 x 30 sec, 2 x 1 min,  2 x 30 sec jog
Weekend – stay moving family walk, cycle

Week 3
Steady – Walk 200 – 400 metres, 3 x 1 min, 1 x 2 min, 1 x 1 min jog, walk home
Steady walk
Steady – Walk 200 – 400 metres, 3 x 1 min, 1 x 3  min, 1 x 2min, 1 x 1 min, walk home
Steady easy walk
Steady – Walk 200 – 400 metres, 1 x 1 min, 1 x 2 min, 1 x 5 min, 2 x 1 min,  walk home
Weekend – stay moving family walk, cycle

Week 4
Steady – Walk 200 – 400 metres, 1 x 1 min, 1 x 3 min, 1 x 8 min, 1 x  2 min, 1 x 1 min,  walk home.
Steady walk
Steady – Walk 200 – 400 metres, 1 x 3 min, 1 x 11 min, 1 x 3  min  1 x 1 min, walk home.
Steady easy walk
Steady – Walk 200 – 400 metres, 1 x 1min, 1 x  15 min , 1 x 1 min cool down, walk home – time for a treat.
Weekend – stay moving family walk, cycle

Congratulations – you have completed your first 2K and can call yourself a runner.