Strength & Physique · Volume 52
Couch to 10K
A 16-week running plan for complete beginners
The Zero-to-Runner Plan
Core edition
- From walking to 10 km in 16 weeks
- Avoid the injuries that stop beginners
- Breathing, pacing and shoes explained
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About this book
You don't need to be "a runner" to start running. You need a plan that starts where you are — even if that's barely able to jog for a minute.
This book takes you from walking to running 10 kilometres in 16 weeks. It covers easy-pace running, breathing, shoes, form, strength training for runners, eating and hydrating in Indian weather, running in heat and pollution, avoiding the classic beginner injuries, and preparing for your first race.
Written for complete beginners, returning runners and anyone who has tried before and quit.
Inside: 25 chapters
- 01Why Run?
- 02Before You Start
- 03Shoes and Kit
- 04The Secret: Easy Pace
- 05The Walking Pre-Plan
- 06The 16-Week Plan
- 07Running Form
- 08Breathing
- 09Warm-Up and Cool-Down
- 10Strength Training for Runners
- 11Beginner Injuries
- 12Running in Indian Conditions
- 13Eating and Drinking for Running
- 14The Treadmill Guide
- 15Women and Running
- 16Running After 40
- 17Technique Drills
- 18Mindset and Motivation
- 19Your First Race
- 20After 10K
- 21Running on a Budget
- 22Real Stories
- 23Questions People Ask
- 24Your 16-Week Log
- 25Glossary
Read the introduction
Chapter 1
Why Run?
Running needs almost nothing: shoes, a safe route and a plan. It's one of the most accessible ways to build fitness.
What regular running can do
Why beginners quit
• Starting too fast and too much.
• Running every run hard and out of breath.
• Ignoring early niggles until they become injuries.
• Unrealistic expectations of speed.
• Running alone without structure or goals.
The secret of beginner running is to run slower than you think you should — slow enough to talk.
Before You Start
See a doctor first if you
• Have heart disease, chest pain, or a family history of sudden cardiac death at a young age.
• Have high blood pressure, diabetes, or are very overweight and new to exercise.
• Feel dizzy, faint or unusually breathless with mild exertion.
• Are pregnant or recently postnatal.
• Have joint problems or recent injuries.
Stop and seek urgent medical help (112) if you experience chest pain or pressure, fainting, severe breathlessness or a racing, irregular heartbeat while running.
The book continues for 66 pages across 25 chapters.
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