Biokinetics APP review: C25k

Biokinetics and return to running:

One of the most frequently asked questions from a running patient is: “when can I run again?”. This APP assists the return to running process in a somewhat objective way.  The running load (distance, as well as walk to run ratio) is controlled quite strictly to ensure that there is a lower risk of overuse injury. It is a very dull process for a runner, but it is worth the time you invest.

From sitting on the couch to running 5Km:

“C25K® is the easiest program to get beginners from couch potatoes to 5Km distance runners in 8 weeks. Over 5 million people did it! Tailored for first time runners.”

This is a great programme for patients that are wanting to begin running and / or for patients returning from injury. If you follow the prescribed running / walking intervals you will be progressed safely to 5km.

“The proven C25K (Couch to 5K) program was designed for inexperienced runners who are just beginning an exercise routine.The plan’s structure prevents new runners from giving up and at the same time challenges them to continue moving forward. C25K works because it starts with a mix of running and walking, gradually building up strength and stamina to fully running 5Km.”


Download the programme:

C25k (APPLE)

Image: Fatboyruns (LINK)

Below is a visual representation of the walking to running ratio:

Image: Reddit (LINK)
 “The journey of a thousand miles begins with a single step” Lao Tzu