Couch to 21km - The Easiest Running Approach from Udemy

Running is the most tried-and-tested, scientifically proven, and effective approach to enabling people to lose weight, stay healthy, look good and feel great. Humans are designed to run – yet sadly the approach that worked for thousands of years has been lost. It’s been lost in competition, “trying harder”, “no pain no gain” approaches. The result is that the secret of the most effective, time-tested approach has been lost. Yet an overwhelming amount of scientific research is proving that the lost art of running easy is the ultimate approach to a healthy, energized and long life. It’s time to discover this life-changing approach once again.

Who is this course for?

This course is designed for non-runners and those with some basic running fitness. So, whether you have never run before, or if you have some basic fitness but have always dreamed of running a half marathon, this is the most comprehensive, easy-to-follow course available.

Why do this course?

Running Easy approach - only 4 training days a week
You will achieve your goal of running a 21km/13mi half marathon
You will enjoy the experience
You will learn from two experienced, ordinary people like you
You will get a guy and girls perspective on how to run and achieve your goal
You will experience the unique, scientifically supported Running Easy approach to running
You will be guided week-by-week as to what to do and how to train
You will be shown practically how to run efficiently
You will be given lots of vital Rundamentals that will keep you safe and enjoy your runs
You will be inspired to achieve something that will change your life forever
You will achieve your bucket list item – running a half marathon.

10 Reasons to start this course today

If you want to lose weight, get fit, stay healthy and feel great then you need to listen to science. Science has proven that running is the most effective way to:

Lose weight (burn 15% more calories in the 48 hours after a run)
Be healthier with less risk of colds and flu
Reduce the risk of death from all major causes by 70%
Live longer with less disability in old age
Improve bone density and reduce risk of arthritis in old age by 50%
Improve memory and brainpower
Increase productivity by over 15% per day
Boost concentration and treat ADHD
Increase overall happiness
Live a fuller, more rewarding lifestyle.

Your coaches

Join Craig and Nicky, as we take you on a journey that will change your life (literally) forever, as we train you to run (with a smile) your first half marathon (21km/13mi). In addition to being one of the most desired bucket list goals, achieving a half marathon will change your life forever.

So, who are we, and why do you want us to guide you on this exciting journey? Well, quite simply because we are ordinary people – like you. We have not won any Olympic medals. We don’t hold any world records. You may be wondering why then we should be your coaches on this exciting journey. Well, it’s because we are just like you – but, we have achieved extraordinary things. We’ve run over 100 marathons (42km/26mi), over 20 Comrades ultra-marathons (90km/56mi), and many more other ultra-marathons. And yet, despite all this, we are just ordinary people – ordinary people who have achieved extraordinary things. And that is what we want to help you also achieve.

All too often running programs are designed by top athletes, Olympic medal holders. However, their bodies and their approaches are not suitable for most people. They follow what we refer to as the “try harder”, the “no sweat, no gain” approach. Yet, while these approaches may win those skilled enough, a medal, they seldom become lifestyle approaches for the rest of us. Our approach, which is based on years of experience, and training (ordinary) people from all around the world, is called the Running Easy approach.

The Running Easy approach is a unique, scientifically supported, tried-and-tested approach to running. Rather than try harder, it shows you how to run effectively by trying easier. Rather than pain, it’s about enjoying. Rather than faster times, it’s about fun times. We will show you how to run in a way that not only allows you to achieve your amazing goal but is so enjoyable it will make running part of your life.

Important

While this course takes a "running easy" approach, it nonetheless can be demanding on your body. So, if you are unsure of your current health, please check with your doctor before commencing the training.

What have others said?

"Wooooooooooooooooooooo. hellooo. I am on the biggest high woooo. We just got home from Canberra (Marathon) today, and it’s all very surreal... I couldn't help smiling the whole way it was funny. I had one official say to me "You're running a marathon, this is serious. why are you so happy?" Ha Ha. 6 months ago walking to my front door was an effort, I would never have believed I could do this. " (Michelle)

"Craig and Nicky your support and knowledge and experience has been astonishing and I have loved every minute of the course. Anyone who thinks they can't do this, just drop by this course to get a different view. It's life-changing." (Nathan)

"What can I say. ;)...Last Sunday I ran the Sydney Marathon. ...Woohooo. What a high. Craig and Nicky, it has been such an awesome journey and I want to thank you for the effort you've put in to make the course so interesting and enjoyable. Who knew that running could be fun. ?. ? :) Your passion for running easy is infectious - it will stay with me for the rest of my life." (Sally)

"Let's face the facts - I'm no lean mean machine. I was born for speed, not distance. Decades on and I can hardly believe it - I ran a marathon. ...So what's the point of my story? Simple. If you have not run a marathon, you still can. ... We (my wife and I) followed the Running Easy program and learnt how to. Yes. Yes, I can. " (Matthew)

"We did it. I can hardly believe it, but I can now say we ran a marathon and it's a good feeling, an awesome, exhilarating feeling. Now I know why Craig & Nicky are trying to encourage so many people to run a marathon. The journey, the training, the race, the pain, and finally the glory is something I too encourage you to experience - you will never regret it." (Petra)

"From couch potato to walking 5 miles on a daily basis in 2010, I wanted to complete a full marathon by the end of 2011. I was very sceptical about my abilities to complete a distance of 26.2 miles injury free... I just followed the running easy approach and the training plan word by word, day by day and completed the 2011 Chicago Marathon successfully... I recommended this book (and course) to a lot of my colleagues and friends since then. Thanks a lot to Craig and Nicky." (Sarma)

What's inside

Learning objectives

Run a half marathon (21km/13mi)
Experience the health benefits of running

Learn to make running a lifestyle
Have the confidence to take on other challenges in life

Run a half marathon (21km/13mi)
Experience the health benefits of running
Learn to make running a lifestyle
Have the confidence to take on other challenges in life

Syllabus

This section introduces you to your coaches, the training programs and why running is so important

Introduction to your coaches

Introduction to the course

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Breaks down the half-marathon goal into manageable steps, starting with a zero to 5km program, which is ideal for those new to running

Emphasizes the 'Running Easy' approach, which is based on scientific research and focuses on enjoyment rather than pushing harder, potentially making running more sustainable

Provides a week-by-week guide on training, running efficiently, and essential 'Rundamentals,' offering a comprehensive and supportive learning experience

Highlights the numerous health benefits of running, such as weight loss, reduced risk of illness, improved bone density, and increased happiness, which may motivate learners

Advises learners to consult with their doctor before starting the training, which is a responsible and important consideration for those new to running

Reviews summary

Couch to 21km running guide

According to learners, this course provides a highly effective and enjoyable pathway from being a complete non-runner to completing a half marathon. Students praise the unique 'Running Easy' approach, which focuses on building endurance without pain and making running a sustainable lifestyle habit. Many highlight the structured, week-by-week training plan as easy to follow and highly achievable. Reviewers frequently mention achieving their goal of running 21km and describe the experience as life-changing. The coaches are seen as relatable and inspiring.

Clear, week-by-week guidance provided.

"The week-by-week breakdown of the training program was incredibly helpful; it removed all guesswork and kept me on track."

"I appreciated the clear structure, starting with the 0-5km phase and then building towards the half marathon."

"The downloaded training plans were easy to follow and provided a clear roadmap for my progress."

"Having a defined plan each week made it simple to integrate training into my routine."

Instructors inspire and guide learners.

"Craig and Nicky are so down-to-earth and motivating; they feel like friends guiding you through the journey."

"Their personal stories and emphasis on being 'ordinary people' made the possibility of running a half marathon feel attainable for someone like me."

"The coaches provide practical advice ('Rundamentals') and support that goes beyond just a training plan."

"Their passion for the 'Running Easy' approach is infectious and genuinely inspiring."

Perfect starting point for non-runners.

"As a complete beginner who struggled to run for even a minute, this course was exactly what I needed; it starts slow and builds gradually."

"It took me from couch potato status to a confident runner, providing all the fundamental knowledge and a gentle training plan."

"The program is gentle enough even for someone who hasn't exercised consistently in years, making it truly accessible."

"If you're starting from scratch with no running background, this course provides a fantastic, unintimidating foundation."

Guides learners successfully to 21km finish.

"I never in my wildest dreams thought I could run 21km, but this course provided the plan and motivation to get me there successfully."

"Completing my first half marathon felt absolutely incredible, and it's entirely thanks to this structured program and the coaches' guidance."

"The course delivers on its promise – it took me from zero running fitness to being able to comfortably run 21km."

"The gradual build-up week-by-week made the seemingly impossible goal of running a half marathon feel completely realistic and achievable."

Focuses on enjoyable, sustainable running.

"I found the Running Easy approach truly revolutionary; it changed my perspective on running from a chore to something I genuinely look forward to."

"It's not about 'no pain no gain' but finding enjoyment and building endurance gently, which made it perfect for me as a total beginner."

"Following the 'easy' method helped me build up distance and time on my feet without constantly battling exhaustion or injury."

"The unique, scientifically supported approach demystifies running and makes it accessible to everyone."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Couch to 21km - The Easiest Running Approach with these activities:

Review Basic Anatomy and Physiology

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Reviewing basic anatomy and physiology will help you understand how your body responds to the demands of running and how to prevent injuries.

Browse courses on Cardiovascular System

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Review the structure of the heart and lungs.
Study the major muscle groups used in running.
Understand the role of oxygen in energy production.

Read 'Born to Run' by Christopher McDougall

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Reading this book will provide inspiration and a deeper understanding of the joy and naturalness of running.

View Natural Born Heroes: Mastering the Lost Secrets... on Amazon

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Obtain a copy of 'Born to Run'.
Read the book, paying attention to the Tarahumara's running style.
Reflect on how their approach aligns with the 'Running Easy' philosophy.

Create a Running Log and Track Your Progress

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Tracking your runs will help you monitor your progress, identify areas for improvement, and stay motivated throughout the training program.

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Choose a method for tracking your runs (app, spreadsheet, journal).
Record distance, time, pace, and how you felt after each run.
Analyze your data weekly to identify trends and adjust your training.

Four other activities

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Show all seven activities

Document Your Running Journey

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Sharing your experiences can help solidify your learning, inspire others, and create a supportive community.

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Start a blog or social media account dedicated to your running journey.
Share your training progress, challenges, and successes.
Engage with other runners and share tips and encouragement.

Practice Running Form Drills

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Regularly practicing running form drills will improve your efficiency, reduce your risk of injury, and make running feel easier.

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Learn basic running form drills (high knees, butt kicks, etc.).
Incorporate these drills into your warm-up routine 2-3 times per week.
Focus on maintaining good posture and technique during the drills.

Volunteer at a Local Running Event

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Volunteering will give you a different perspective on running, connect you with the running community, and reinforce your commitment to the sport.

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Find a local running event that needs volunteers.
Sign up to help with tasks such as registration, water stations, or course marshalling.
Observe the runners and learn from their experiences.

Read 'Running Rewired' by Jay Dicharry

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Reading this book will provide a deeper understanding of running mechanics and injury prevention.

View Running Rewired on Amazon

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Obtain a copy of 'Running Rewired'.
Read the book, focusing on the sections relevant to your running goals and needs.
Incorporate the recommended exercises and techniques into your training routine.

Career center

Learners who complete Couch to 21km - The Easiest Running Approach will develop knowledge and skills that may be useful to these careers:

Running Coach

A running coach guides individuals or groups in improving their running technique, endurance, and overall fitness. This course, with its emphasis on the 'Running Easy' approach and focus on training for a half marathon, provides a very applicable foundation for becoming a running coach. The course covers vital principles, training programs, and practical advice which are directly relevant to coaching others. Understanding different types of runners and how to tailor training plans would be beneficial, as would the course's focus on running form and safety. Taking this course would equip someone with the methodology and knowledge they need to train others effectively, using an approach that prioritizes enjoyment and long-term adherence, making the training sustainable.

See salaries and explore the career path for Running Coach

Fitness Instructor

A fitness instructor leads exercise classes and provides guidance on health and wellness. This course on running provides a strong base for anyone seeking to become a fitness instructor, especially one who wants to incorporate running into their classes or training plans. The course's structured approach to training, starting from the very basics and progressing towards a half marathon, offers a model that can be adapted to suit different fitness levels. A fitness instructor needs to understand the principles of training, how to motivate people, and how to ensure safety, all of which are addressed in the course content. The instructors' emphasis on enjoyment and a scientifically supported method for running helps build a foundation for creating effective, enjoyable, and safe training programs for clients.

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Wellness Consultant

A wellness consultant helps clients adopt healthier lifestyles through exercise, nutrition, and stress management techniques. This running course provides a relevant starting point for those interested in wellness consulting. The course not only provides a framework to help people achieve their fitness/running goals, but also explains the science behind the health benefits of running, which would be helpful when explaining the importance of exercise to clients. The course introduces a specific, low-pressure approach to running, which can easily be integrated into an overall wellness plan. As a wellness consultant, having practical experience in exercise and its benefits, as provided by this course, would be extremely valuable in guiding others towards healthier lives.

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Personal Trainer

A personal trainer designs and implements workout plans tailored to individual client's fitness goals. This course offers valuable insight for a personal trainer wanting expertise in running. The course's structure, moving from basic fitness to half-marathon training, provides a useful model a trainer can draw from. The understanding of fitness principles, training program design, and proper running techniques make this course a great choice for any personal trainer looking to broaden their skills and incorporate running into their client's routines. Furthermore, the focus on making running enjoyable and safe aligns with the goals of many personal trainers who want their clients to have sustainable and positive fitness experiences.

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Health Educator

A health educator teaches communities and individuals about healthy lifestyles and disease prevention. The course's emphasis on the health benefits of running and its approach to making running enjoyable and sustainable can be helpful for a health educator. The course thoroughly explains how running helps with weight loss, reduces the risk of illness, and enhances overall well-being. The course's focus on a 'Running Easy' approach, which is scientifically supported, is also important for those who want to promote long-term health and wellness. Taking this course could help a health educator promote a positive message about staying fit and making physical activity more sustainable.

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Corporate Wellness Specialist

A corporate wellness specialist designs and implements programs to improve the health and productivity of employees. This running course may be useful for a wellness specialist seeking to integrate fitness into their corporate programs. The course outlines the ways in which running contributes to weight loss, better health, improved brain function, and increased productivity. These are key outcomes desired by organizations. The course's 'Running Easy' approach and training plans could be applied to create employee fitness programs. The course content allows a corporate wellness specialist a way to encourage employees of all fitness levels to start running and reap its benefits, particularly within their company's context.

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Recreational Therapist

A recreational therapist uses recreational activities, including physical exercise, to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. This running course may be useful for a recreational therapist. The course emphasizes the many health benefits of running, including improved fitness, reduced risk of disease, and enhanced mental well-being. The course's progression from simple walks to running a half marathon could be adapted to assist people with various abilities and conditions. The course methodology, with its focus on enjoyment and safety, is also very valuable in the field of recreational therapy, which seeks to increase life enjoyment and improve life outcomes through exercise.

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Sports Journalist

A sports journalist reports on sports events, athletes, and fitness trends. The course's focus on running and the 'Running Easy' approach can provide valuable insights for a sports journalist. The course provides unique insight into a specific running methodology, which could be the basis for articles or features. A journalist wanting to write insightfully about the fitness world or running in particular would find the course beneficial. The information on the benefits of running, how to properly train, and how to stay motivated can provide relevant information that can make their writing more engaging and informative to their readers.

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Health Blogger

A health blogger creates content on various wellness topics, including fitness, nutrition, and healthy living. This running course may be especially helpful for a health blogger who wants to write about running. The course’s emphasis on the benefits of running, the 'Running Easy' approach, and training plans could be the foundation of many blog posts. The course’s content, from the science behind running's benefits, to practical training tips, can be converted into valuable and engaging content. The course provides a solid basis for developing an authentic voice in the health blogging world, and offers a unique perspective on a popular fitness activity.

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Physical Education Teacher

A physical education teacher instructs students in various sports and physical activities. This course focusing on running and the 'Running Easy' approach can be useful for physical education teachers, especially those wanting to include running in their curriculum. The course’s content offers methods and techniques that can be adapted for students of different ages and fitness levels. The course’s emphasis on planning routes, types of runs, and proper form is also very useful in a physical education setting. The fact that this course also focuses on making running enjoyable can be useful for a teacher to encourage a lifelong love of physical activity amongst students.

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Community Health Worker

A community health worker promotes health and wellness within specific communities. This running course may be useful for a community health worker wanting to promote the benefits of physical activity. The course emphasizes how running can lead to better health, weight loss, and increased happiness. The course’s 'Running Easy' approach is especially suited for community programs because it makes running more accessible to individuals of all fitness levels. A community health worker can use this methodology in their community programs to encourage people to start running. This would offer new tools and strategies to promote healthier lifestyles in the community.

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Outdoor Recreation Guide

An outdoor recreation guide leads groups in outdoor activities such as running and hiking. While not directly focused on guiding, the course’s emphasis on running techniques and preparation can be useful. A guide can make use of the running advice, combined with their experience in the outdoors, to introduce running into a number of outdoor recreation activities. The course introduces running principles and training plans, which can be useful when preparing groups for outdoor runs. The 'Running Easy' approach and focus on running safely could help make running more enjoyable and accessible to a wider variety of people.

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Nutritionist

A nutritionist advises clients on diet and nutrition to improve their health. This course may be useful to a nutritionist as it discusses how running can aid in weight loss and improve overall well-being. While this course is not focused on nutrition, it does talk about how to fuel your body while training. This could provide some useful insights when discussing exercise and nutrition with clients, especially clients who might be interested in running as a form of exercise. A nutritionist could use insights gained from the course to better understand the interplay between diet and exercise. It could also motivate them to incorporate running into their own lifestyles.

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Sports Retail Salesperson

A sports retail salesperson helps customers find the right equipment for their needs. This running course provides insight into the needs of a particular type of athlete (runners), which could be helpful when helping customers buy running gear. The course describes the types of gear runners use, from shoes and tops to hats and watches, which can be helpful to a salesperson in anticipating and addressing customer questions. While a salesperson does not need expertise in running itself, an understanding of the training methods, the focus on the 'Running Easy' approach, and the required gear could greatly help in their work.

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Physical Therapist

A physical therapist helps patients recover from injuries and manage physical conditions. This running course may be useful to a physical therapist to understand the mechanics and common issues that runners face. While a physical therapist has more training and expertise in human physiology and anatomy, insights from this course, with its 'Running Easy' approach, may help them provide more targeted advice to their running patients. In particular, the course's focus on running form and safety could be helpful in preventing and managing running-related injuries. A physical therapist working with runners could use this insight to develop more appropriate treatment plans.

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Couch to 21km - The Easiest Running Approach

What's inside

Learning objectives

Syllabus

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Reviews summary

Couch to 21km running guide

Activities

Career center

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