My favorite workout program of all time is the Couch to 5K program, otherwise commonly called C25K. For me, there is no other way to get in shape in early spring. First, it’s quick and easy, and you need no more than twenty-five minutes for most of the program’s weeks. Next, there’s no social pressure sometimes found in gyms with all their clanking weights and overly-positive trainers attempting to sell you their service.

Working out is something that’s hard to do, keeping a consistent routine is the biggest challenge for most. When I get into it, I want to savor the moment for myself. For me, that’s the reward. I have always loved running because it never required anything more than a pair of running shoes and my own thoughts. I can’t run like I used to, but I am happy to put in some short intervals every couple of days. And that’s it. That’s what C25K is. No more commitment than that!

I wouldn't buy the idea that in a mere 6 or 9 weeks (depending on which C25K program you follow), you'll be running a full 5 km without stopping. That didn’t happen for me. I find the program perfectly easy to follow until week five. For most of the earlier weeks, the program follows 60 or 90-second running intervals, followed by 90 seconds of walking. The walking intervals shorten until all the weeks are expended, and you're completely running the full 5KM route without walk breaks – in theory. In reality, I always take some walk breaks followed by run intervals even past week nine. This was the experience for most of the people I trained with in my first running group that initially introduced the program to me.

Most of us repeated weeks five and six for a month or so, before moving on to the hardest intervals. I, like others, experience shin splints and arthritic injuries that do not quickly resolve on a few days of exercise. It takes several weeks for me to strengthen tendons and bones enough to feel fully supported when pounding pavement for several miles. In my experience, most adult runners have similar injuries or age-related conditions that need extra time and attention before going full throttle into any workout program. There's no shame in this, just plan accordingly and set your own pace despite what timeframe the program lays out Therefore, my advice for this program, is to focus on the intervals but repeat weeks as needed. Don't rush moving on or you'll likely quit or worse, suffer an injury. Either way, whether you complete the program in six weeks or twelve, the beauty is how simple, low stress and cost efficient it is to follow. The downside is that the short time frame may cause someone who cannot continually run after the weeks are finished to feel like they've failed and thus, experience frustration and quit. However, I assure you. If you run intervals for nine weeks, you will have increased your endurance and significantly boosted endorphins too. That is a success! If you're a competitive type who runs to increase speed or miles, and that’s what motivates you, this will jump-start your fitness routine and get you to your goals. But for those, happy to do the intervals in whatever way our mood strikes that day, a modify C25K program is still right for you too.

All that said, the point of spring is to get outside and enjoy the beauty of nature. C25K introduces an easy-to-follow, no-cost, short burst of exercise that immediately lifts moods.

If you want to learn more, here are some links to some of the most popular websites on the program:

The Original Webpage:

http://www.c25k.com/

The C25K Program as endorsed by the UK’s National Health Society (NHS):

https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

Links to C25K Phone Apps Downloadable from Google Play:

https://play.google.com/store/apps/details?id=com.c25k&hl=en_US&gl=US

I wish you the happiest of running trails this spring! Please remember before you head out some basic advice:

1. SPEAK TO YOUR DOCTOR BEFORE BEGINNING ANY EXERCISE PROGRAM TO ENSURE THIS IS THE RIGHT FIT FOR YOUR HEALTH.

2. Running is a lot better with the right shoes. If you haven’t run before, go to a professional run shop and get fitted to find the correct, supportive sneakers for you. It will make all the difference!

3. Wear the right clothes. Wicking materials help a lot, and affordable starter options can be found at oldnavy.com or walmart.com – no need for name brand just yet! (But whatever you do clothes-wise, don’t cheap out on your shoes!).

4. Also, if you're unsure of what to wear given spring’s rapidly changing temperatures – consult Google. There are plenty of running guides that will tell you what’s good to wear in every temperature range.

5. Start light. Ask a friend to join. Never push past what feels comfortable for you. And have fun!

Happy Spring!