Burnout: first steps back
Empty, cynical and getting less done at work? Small first steps to rest, tell someone and change what is wearing you out.
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Starting to run: couch to 5K
From no running at all to 30 minutes without stopping, in 9 weeks or as long as you need, three runs a week.
Before week 1 (5)
- See a doctor first if you are worried about your healthEspecially with a heart condition, or if it has been a long time since you were active.
- Choose comfortable running shoes and clothes
- Choose a safe, well-lit route
- Get the free NHS Couch to 5K plan or appOpen
- Put three days in your calendar, with a rest day between runs
Each run (5)
- Warm up by walking briskly for about 5 minutes
- Go slowly enough that you can still say a sentence
- Walk for a few minutes to cool down
- Drink water and tick off the run
- Stop if you feel pain or feel unwellChest pain, faintness or severe breathlessness: get medical help now.
Weeks 1 to 3 (3)
- Week 1: run 1 minute, walk 90 seconds, for about 20 minutesGo at a pace that feels right for you.
- Finish three runs in week 1 before moving on
- Weeks 2 and 3: follow the plan's slightly longer runs
Weeks 4 to 6 (3)
- Follow the plan's longer runs and shorter walks
- Repeat a week whenever you need to, as there is no penalty
- Sore for days? Add an extra rest day
Weeks 7 to 9 (4)
- Build towards 30 minutes without stopping
- Do not worry about distance yet: time is what counts
- Run your 5K, perhaps at a free local parkrun
- Pick your next goal so you keep going
Written from www.nhs.uk
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