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Couch to 5K: Get Out & Start Running Today!

As a chiropractor and health care provider, I am always looking for ways to empower others to take better care of their bodies.

A few years ago, I decided to challenge myself and start a running program.  Through adolescence and adulthood, I convinced myself that running was not for me.  Through the years, I kept myself in good shape and completed regular cardiovascular exercise.  However, every one of my attempts at running ended in poor results.

Many times, I would experience a good deal of pain and fatigue after completing a run.  Other times I would get frustrated when my oxygen capacity did not allow me to run the pace or distance that I desired.  My frustration and lack of results reinforced my preconceived notion that running was just “not for me.”

My wife has always been an avid runner.  She ran competitively in her younger days and maintains a regular running routine throughout adulthood.  She convinced me of how my aversion to running was not built in reality.  She challenged me to sign up for a 5K with her.

Chiropractor Running-Athletics-Ann--Arbor

Upon accepting this challenge, I decided that I needed to get myself in gear.  I researched a systematic approach to training.  I found the couch to 5K program (  It permanently changed my opinion of running.

The couch to 5k program is terrific.  It is a 3 day a week program that takes a 9-10 weeks to complete.  It starts with some very simple intervals of walking and jogging.  As the weeks proceed the program shifts to less walking and more running.  It is designed to be easy enough for a healthy adult to complete without any current cardiovascular training.

I learned that my prior failures with running were completely due to my poor training routine.  I always attempted to run too long, too quickly and too soon.   The weekly stages in the couch to 5k program were sometimes easy and sometimes challenging.  However, they were always attainable.  I enjoyed completing every week.  My progress inspiring me to never miss a scheduled day of running.

After completing the training session, I felt very comfortable with my ability to run a 5K.  In fact, the last week of the program requires a 5K run.  Not only was it achievable but it was relatively easy!  I completed my first competitive 5K within two weeks of finishing the program.  Within 2 months of completing the program I ran my 2nd 5K and finished 3rd in my age group!  I was running 10K (approximately 6 miles) within 2 months of completing the program.  Adding miles and increasing speed came easy after completing the first 10 weeks.

I also received regular chiropractic care during my training session, which I recommend to any athlete or individuals considering a new training regime.  I also strongly encourage anyone who is considering jogging or running to look into the couch to 5K program at

*For Informational purposes only

Posted By Dr. Ryan Burke

Ann Arbor Chiropractor, Dr. Ryan Burke uses state of the art equipment and analysis to deliver gentle and precise adjustments to correct structural shifts in patients' spines. A graduate of the University of Michigan and Life University, Dr. Burke has received advanced training in pre-natal and pediatric adjusting as well as clinical nutrition, functional lab testing and pediatric health disorders.

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