Couch to 5K tips: Listen to your body

• Invest in yourself with the right equipment and support system. Get a friend or family member to join you and work together. Let others know about your goals so you can lean on them for encouragement. The most important pieces of equipment you will need are a proper running/walking shoe and moisture wicking socks. Visit us at Dick Pond Athletics for a free fitting and video gait analysis. Make sure your socks don't contain cotton. Cotton retains moisture and can cause blistering or hot spots on your feet. Stick to socks that use nylon, polyester, or wool. They will keep your feet cool and dry.

• Listen to your body. The suggested workout for the week should be used as a guideline. Some participants will progress at faster or slower rate than others. The most important thing is to stay active for the full 30 minutes. Even if running the full minute segment isn't possible now, stay positive and continue to walk until you feel you can run again.

• Stay consistent. It is recommended you complete the suggested workout 2-3 times a week to allow your body to adjust before the running time increases the following week. Try to space your workouts out so you aren't running 3 days straight and then taking the rest of the week off. Doing the program every other day tends to be a popular strategy.