Couch to 5k: Week 1


Couch to 5k: Week 1

Friday, January 18, 2019

In part one of Lee Scarfe’s Couch to 5k series, our Chief Marketing Officer explains why he embarked on this journey and how his first week of running panned out

As the chief marketing honcho for a well-being company, I should probably walk the walk, right?

But the fact is, I’ve been meaning to get to the gym and be more active for about a year now and I never got round to it.

Excuses are easy to make, but let me set the scene. This is my usual routine:

Get up.

Go to work.

Deal with matters in hand.

Get home as fast as possible to see the fam.

And let’s face it, a 7 or 8 o’clock home time is the norm for any new business owner. As the MD of a graphic design agency, things can get pretty hectic without trying to fit in regular gym sessions. When is there time for me to get moving?

I want to know how the most successful entrepreneurs do it. How do they balance so much? How do they keep their business in order and still go to the gym? Yes, the Elon Musks of the world can survive on around four hours’ sleep, but I need more shut-eye than that. And at some point, I’d also like to spend time with my family. So how do they achieve work-life balance?

I want to know how the most successful entrepreneurs do it. How do they balance so much? How do they keep their business in order and still go to the gym?

I want to improve myself and learn from them. Because it seems like building in more time to move can give me more energy, improve business decision-making and my general performance. And not only would I lose weight, but I’d be in a better position to protect my family and my business. Exercise is just one component of the Energise Me programme, and it can be tailored to fit your needs in the long term, whether you need to address any aspect of your physical, mental and spiritual health or some of all of them.

Let's focus on energy

So, post-Christmas, following my annual celebrations (read: sweet binge) and traditions (watching Hans Gruber fall from the Nakatomi Tower) - while nursing a Quality Street baby and reaching for the Rennies - I decided to make a change.

I decided to lose a stone.

Enter: Couch to 5k

After hearing about the running programme from friends, colleagues and clients, I decided to give the nine-week Couch to 5k programme a go. How hard could it be?

Not too bad, on the whole.

Part of the fun in the first week was all of the stuff that came around the running. For instance, I bought some new Brooks trainers (yippee!) and did a gait analysis test on a treadmill. I bought some waterproof Bluetooth headphones. And a dog lead.

That’s because my partner in crime is Sam the dog. To be honest, he seemed bemused by the whole experience. The stop-start run was confusing for a dog, who was over-excited by the prospect of going out - a bit like a doggy pogo stick.

The structure of the Couch to 5k podcast was great for me though, because I didn’t need to think too much. Jo Whiley talked me through a five-minute warm-up followed by alternate 60-second jogs and 90-second walks. All while listening to great music.

It also breaks down your weeks with mini-milestones, so you have something to work towards and achieve. You get regular wins, rather than having to wait until week 9.

You get regular wins, rather than having to wait until week 9

I’ve also found it easy to fit in with work and family. Week One only involved 20 minutes of activity per session, so I could get home and back out relatively easily. There were a couple of days where I struggled, but I just swapped my days around.

In the past, I’ve tended to get bored, but having the dog, the music and the milestones keep me motivated. Plus, by agreeing to write this series of blogs, I have accountability to Energise Me and its followers!

How to dream big in 2019

If you’re struggling for motivation, my top music this week was from the David Bowie Lodger album and Black Sabbath War Pigs, which was perfect for my cool down.

Bring on Week Two!

How do you make time to exercise? What keeps you motivated? I’d love to know more - I may need your tips! Also, share your best motivational tunes 🎧. Just leave me a message on Twitter or Facebook.

Keep on keeping on 🏃


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Friday, January 18, 2019




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