The Couch to 5K® running plan has helped thousands of couch potatoes run their first 5K. 30 minutes per day, 3 days per week, 9 weeks long and you're 5K ready. Overall, I am a fan of the simplicity of the Couch to 5K running plan and the encouraging community of runners it builds.

But for many people, Couch to 5K® is too hard.

While I realize the Couch to 5K® running plan should be looked as a guide and that no generic training plan is perfect, there are a few shortfalls. These shortfalls are especially more pronounced in runners with no previous running experience (real beginners) and those who are overweight.

1. There is no strength and mobility component in the Couch to 5K® plan.

Running is stressful on the body. Especially when you're just getting started.

Beginner runners generally do not have the lower body strength needed to prepare them for the demands of running.

Some general strength and mobility exercises will help you manage the demands. It will also cut the chances of getting injured. Staying injury free during the first few weeks of running is crucial. 5-10 minutes of strength training per week will do wonders. No equipment required.

The Couch to 5K® running plan suggests stretching before and each workout. I think you will get much more bang for your buck with a simple strength and mobility routine.