Couch to 5k – Plan by Coach Ravinder

Coach Ravinder has been successfully leading Couch to 5k/10k programs since 2013 in Gurgaon, Delhi and NCR  and is a firm believer of injury-free running. 

A thorough health check-up is recommended before anyone takes up the Couch to 5K program.

Never ignore aches & pains or muscular inflammation, Muscular soreness normally subsides in 48-72hrs.
Proper hydration is important for faster recovery. It’s important to remain hydrated through the day (pre-workout & post-workout).
Easy flexibility & strengthening exercises are also recommended along with attached program.
3 Basic Running Tips:
Never look down while running, fix your gaze 30-50m ahead. look down once in a while to check if your track ahead is clear.
  • Sip water only to keep your throat moist (wet) for easy oxygen intake.
  • While running your arms should move straight and must not be crossing the body’s center line, body relaxed, fist loosely closed, chest out & back straight.
  • Shoes- There should be sufficient toes space for expansion of toe while running and you should not be running in discomfort.
Be positive & motivated, it’s easy if you don’t quit. If I can do it, you can do it too!!!
Tags : Running tips, Coach, Running, Run, Gurgaon, Runner, track, health check-up, hydration, muscular soreness, shoes, positive, Couch to 5k

1 Comment

  • Harinder Gautam January 9, 2017 at 10:20 am

    Hey, Thank you Ravinder,

    For Sharing some informational tips about running, I am a new runner just started since last two months.
    Keep Sharing such workout tips.

    Reply
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