Have you been looking at the fit pictures of runners splashed on social media and wondered how they began running in the first place?
Have you always wanted to take up running yourself but haven't figured out where to begin?
Did you start running at one time and gave it up because schedules went haywire or because you felt stressed out?
Do you believe that you are not in the ideal shape to run?
Are you looking at losing weight through running?
Are you looking for a holistic approach to fitness by combining diet, sleep, exercise, and mediation?
Then, without further ado, this course is just for you!
This course gives you all the information you need to prepare yourself mentally and physically to adopt running as a fitness activity in just under 50 minutes and all in one place. This not only increases your preparedness but considerably reduces the time you will otherwise spend to gather information on your own because you can take advantage from the instructor's experience who has already been there, done that!
If you wish for more information and tips, and most importantly, if you have clarifications and questions, no worries! The instructor will be around at the discussion forum to assist you further. Just post your questions and he will respond to them promptly.
In terms of tangible outputs, this course will enable you to run a distance of 10 kilometers in 8 weeks using the sound principles of training, exercise, nutrition, and sleep. It is guaranteed that you can achieve this milestone while being stress-free (well, little bit of positive stress is good!) and injury-free too!
Come, add this course to your cart to become a fit YOU and a role model for others!
Content and Overview
This course is divided into five parts:
Part 1: An Overview to Running – Here you will get a historical overview to running and understand how it is the most affordable sport requiring negligible investment. You will also get a sense of the benefits running can bring to you and to your social life.
Part 2: Prepare Yourself to Run – Here together, we will examine the running essentials and see how 3-4 days of running per the plan can improve the quality of your life. We will also see the importance of setting realistic achievable targets and why 10K is the ideal distance for anybody aspiring to be fit and with a little bit of challenge thrown in!
Part 3: Nutrition and Sleep – Here, we will talk about what to eat, what not to eat, how much to eat, and at what time. You will also see how some specific foods are well suited to the sport of running and their role in quick recovery. We will also touch upon sleep and the myriad benefits it brings.
Part 4: Training Plan and Exercises – This is the engine of the course which talks in detail about the plan you will be following for the next 8 weeks. Besides run days, we will be talking about the importance of rest days and cross training days. While running causes some amount of wear and tear, what we eat and how we strength train our body for optimal returns, results in a totally injury-free running experience.
Part 5: The Zen of Running – This part includes important considerations that we don’t often talk about in the context of running. Here we will be talking about things like how to run for the joy of running and not make it a slugfest of timing and distances, how to incorporate yoga practices to truly experience total bliss in the state of running, and more.
Understand the mechanism and accessories that aid a runner. Further, we will border on the 10K running plan and talk about how to set achievable targets.
Discuss nutrition and sleep as the pillars of running. Also discuss the major food types, and pre, post, and during workout nutrition. Along with, we will touch upon how sleep influences the recovery process.
Discuss the 10K plan in detail. Set out a schedule. Delve upon the importance of long runs, cross trainings, and rest days. Further, we will discuss in detail the basic set of strength training exercises that will bring immense help to a runner.
You will be presented with 12 questions based on this course. Each question has one or more correct answer. You need to carefully read the questions and select the correct response.
A quick list of your running essentials, and a recap of some dos and don’ts before you begin
Welcome to Betelvine – a forum to provide knowledge and skills to enable people make positive changes in their personal lives as well as in the world around them. This forum, driven by subject matter expertise, and instructional design and editing talent, strongly believes in the words, “be the change you wish to see in this world,” and puts the learner at the center of every initiative.
Vijay is a plant powered ultra-marathoner, currently training for triathlons. He began running in 2014 after reading Scott Jurek’s, ‘Eat & Run’ and has been running since then. He has completed many half marathons, full marathons, and ultra-marathons over the years.
As much as he loves running, he takes great pleasure in helping people achieve their PBs (personal best) and take up running has a fitness sport. He believes, if he, a former couch potato can do it, there is no reason in the world that anyone else can’t do it. The course, 'Couch to 10K Basics—Preparing for Your First Run' contains insights on how to transition from a couch potato to a fit runner, which Vijay has based on his personal experience.
He also believes in a holistic approach to running, which is to ensure that the right amount of exercise, nutrition, and sleep and recovery are taken as the pillars for optimal performance and injury prevention.
He is active in various social media platforms where he shares learning, information, and opinions, and discusses on clean eating, nutrition, animal rights, sustainability, sports, and photography. For a living, he works in the Information Technology sector and lives in the silicon valley of India in a city called Bangalore.