Does Pain stop you going from couch potato to running 10km?

people running

What would you do if you want to go from couch potato to running 10km?

Would you sit and think about it and get your planning done for a while and then start – or are you – let’s go – we’re doing this!

You have a handful of options!

  • Just get going…no plan…just get out and walk. Build up and start jogging as you feel able
  • Start with walking 2 km and increase it gradually and add in 30 seconds bursts of running 
  • Sitting down and doing some google research and see what path suits you
  • Join a running club
  • Get yourself a running coach
  • All are dependent on where you are now  and when you want to be able to run 10km

Whichever way you go you need to consider a few things…

  • What’s your start point..
  • Where are fitness wise right now
  • Have you ran before or are you a complete beginner
  • What are you going to run on.. treadmill, road  trail, grass, track
  • Are you investing in good shoes
  • What time frame are you working with?

If you have run before, it’s familiar.

You know what to expect.

You know how it feels in your body.

It’s no big surprise.

You have an idea it may take you 6 weeks/ 3 months/ 6 months

If you’re brand new – well some of us just get it. It feels natural.

Some of us… not so much. It’s awkward, hard work and we’re not sure HOW it should feel.

I fall into that latter group.

I can’t think of anything WORSE than running.

But apparently if you keep going through “the discomfort” you get past that and it feels great.

My guess would be if I wanted to do it, I could start with a 5 minute wall. Then jog a bit, walk a bit and increase it as I get better.

Beyond that…I’d need help or at least reassurance I was on the right track – because it would just feel so wrong and uncomfortable for me.

I’d want to know this is OK and normal and just keep on keeping on – otherwise I’d give up and think I was doing things wrong!

If you want to go from zero to 10km….what input you need depends on ,

  • Have you ran before
  • Can you run
  • How quickly fo you want to get there
  • How often can you train
  • What’s your starting fitness level

If you’re already fit, your cardio fitness is there…you’re just switching it out to a new activity… but your base response and ability for you heart rate to adjust and recover and to use your energy systems correctly…are all there. You start running and your heart rate responds, you can metabolise the right fuel systems and recover quickly.

If you’re then eating carbs pre run and protein post run, you’re fueling your body optimally.

You’re gonna get there quicker.

If you’re not fit …it takes longer as you have to get those internal systems on board there’s a lot more prep work and adjusting of your metabolism, cardiovascular system and how you activate and use your energy systems that needs to happen first.

You need longer to get to the same point.

Getting a coach will help you get all those things in place and give you the knowledge you need.

Doing without  you can still do it.. but there may be things you miss that you weren’t aware of.. that you need to go back and address as you progress.

Long term pain and difficulty moving, functioning or exercising again…they’re your 10 km run.

You won’t go from not moving to moving well without a plan.

Yet most of us think I have done nothing so far . I’m gonna go straight and do bootcamp..

You can’t do 10km straight  up and expect to be successful. 

Some can. If it’s familiar and they’ve had pre-training they may get away with it.

Most no.

You need your walk first.

You need your prep work.

You need to build up slowly.

Once you hit 10 km… it only takes a couple of rubs a week to stay there…you’re maintaining.

Want to go further   you’re back in training mode.

If you’ve been trying to get a better core, get more flexibility, get rid of pain …

How have you been addressing it?

Have you managed it like your own 10kn run..that you want to achieve in 6-12 weeks…

Or have you been doing a Sunday stroll in your flip flops every now and again, an odd burst of running and stopped because it got sore and wondered why you can’t manage 10km yet?

Or worse still…decided you’re not a runner?

There’s plenty of ways to get 10km fit…

They don’t all involve running!

If you’d like help, we’re here for you.

We’ve seen people in pain that makes it hard to get out of a chair,… to pain stopping you running 20km…

It’s all about where your body is at right now, where you want to be, and KNOWING the right, best, easiest path to get you there.

We know all the paths!!!!

Can you find your own way? 

Sure… it just takes longer, you may have detours, you may decide on different destinations and just decide to turn around and go home.

If you want to travel and have the best ride… then let us be your tour guides .  We can take you places you never knew existed.

How we can help you
Our 2 week Back Pain Immersive

Our DIY Online 2 week Back Pain Immersive Program starts 1st April – it’s your ‘google info’ on all things that can help with back pain and how you can use them and what to look for in your body.

2 weeks of our best tips on relieving back pain, covering trigger points, stretches, posture to watch for, and starting to get moving. All in video format that you get lifetime access to.

It’s just $249 – aimed at the baseline info you SHOULD know and guidelines on how pain can present and respond and easy to implement info you can try yourself to manage and improve your body.

Register and Purchase it here:

How we can Help you


After more in depth management and knowledge and would prefer in person training but still in  a general group setting?

We Have our Back FIt/ Back Strong Workshop series in house starting After Easter – We;re only taking 8 into this workshop.

It’s a blend of information sessions and practical application in a group setting running in April and May.

Register your interest here:

How we can help you

Personalised, Targeted Options

The best way forward is always targeted and specific to your needs.

This is always privates/ one to one sessions with us.

We do a complete comprehensive assessment of you and wor with you to get you to your outcome.

This will ALWAYS give you the best results and the quickest way there as you get EXACTLY WHAT YOU NEED.

We have options for in person at our clinic (HIllarys WA), online posture and movement assessments if you can’t get to the studio and also an elite mentorship package for those who want access to more exclusive support.

Contact us at to discuss what options are available and what may work best for you!


About Saree Hewlett (149 Articles)
Saree has 20 + years as a physio, training in the UK and completing her Masters in Manual Therapy in Perth, UWA. She has integrated Pilates into her practise having trained in the Polestar method and currently owns and runs two Studios in Perth's Northern Suburbs. A previous international Artistic Skater she understands the needs of sports people and also those suffering from chronic pain and reduced function - we all want the same thing - to be the best we can be! She is married with two active young boys!

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