Taking up running can seem intimidating, especially if you feel unfit or out of shape.
In just nine weeks, the NHS Couch to 5K programme will assist you in building up to running 5 kilometres.
How does Couch to 5K work?
A running programme for complete novices is called Couch to 5K. Josh Clark, a new runner, created it so that his 50-year-old mother could get off the couch and begin running as well.
The schedule is different for each of the 9 weeks and calls for three runs per week with a day off in between.
The biggest obstacle a beginner runner will likely encounter is not knowing how or where to begin.
We frequently overdo it, feel defeated, and give up when we're just starting started when we're attempting to get into fitness.
Because you progressively increase your endurance and stamina by alternating between walking and running at first, Couch to 5K is effective.
Running for just one minute at a time throughout week one will set reasonable expectations and make the challenge seem doable from the start.
Who is Couch to 5K for?
Everyone can complete the Couch to 5K challenge. Couch to 5K is a free and simple approach to improving your fitness and health, whether you have never run before or simply want to be more active. Make an appointment to see a GP and discuss it with them first if you have any health concerns before starting an exercise program like Couch to 5K.
What are the benefits?
Getting into running has a lot of advantages. It's a simple method to enhance your physical health, to start.
Running takes little in the way of gear, but a comfortable pair of running shoes that are suited to your foot type may help.
Your heart and lungs will be healthier if you run consistently. It can also aid in weight loss, particularly when taken with a nutritious diet.
There is evidence to suggest that it may assist some individuals enhance their bone density, which may help them fight off bone conditions like osteoporosis.
Running has positive effects on the mind as well. Taking on the Couch to 5K challenge can increase your self-assurance and belief in yourself by demonstrating to yourself that you are capable of setting goals.
Running can be a great stress reliever and has been shown to combat depression.
Read these 9 motivating experiences
with the program - 101 reasons to give it a go!
Toni Baker
Young Mum Toni Baker's experience returning to running using the C25K program after having her son
Couch 2 5k was the perfect programme for me to restart my running journey.
Prior to the birth of my son, I was an avid long-distance runner and completed half marathon.
After my son was born I joined Couch 2 5k to reintroduce running into my routine.
What I loved about the program was the support and encouragement from other runners on their journey, and the lack of pressure put on myself to ‘get back to it’.
The programme was set to a steady and manageable pace with supportive facilitators who encouraged me to build up distance and eventually complete the 5k.
Following this I incorporated several 5k runs into my week and felt confident that I could build on this.
"I would highly recommend the program to any beginners or those like myself returning after a break."
Rebecca Griffiths
Becky's transformation
When I joined Couch to 5k I thoroughly enjoyed it. Meeting up with new people who had similar aims to mine encouraged me to continue with my fitness each week. With the support of others, I was able to achieve my goal, firstly completing a 5k run and secondly losing weight and becoming much healthier and fitter. Since starting the programme I’m really proud of myself for losing 11 stone. The group improved my confidence in running in public and as a result, I’ve continued with this, regularly running on my own around the local area.
"Would thoroughly recommend anyone to do a couch to 5k programme."
Lisa Kirby
Before I started running with the Sole Sister's couch 25k I couldn't run at all and didn't have the confidence to actually go out and run. I started the program with a few of my friends. I enjoyed the company and the encouragement from everyone and it encouraged me to continue with the whole program; before I knew it I was running 5k. One of the ladies suggested we do the Cardiff half marathon I didn't for one second think I could do it but carried on with the group and started doing longer runs we got to 10k and then in October we completed the Cardiff half marathon the encouragement and support from everyone was amazing and gave me the confidence to complete this.
Joining the group helped me with my mental health and my confidence to actually go out and exercise. Since doing the group I have helped a few girls in work run the 5k and it was lovely to see the achievement on their faces once they had done it.
Amy Harriman
Amy's Experience
At the start of C25K, I struggled to run for 30 seconds. Weeks later, I was running for 30 minutes!
I have never been able to run, sounds ridiculous to most, but even at school, I struggled to run the 100m. Like anything, it takes practice, something I didn't realise all those years ago.
I started C25K just before the lockdown. As we headed into that surreal time, running was my escape. It was about the only normal thing I could do. It gave me some alone time to process what was happening.
Running is my self-care. It's my way of destressing and processing life. Some days, I go out to run and plan my week. On other days, I just zone out with my music and just enjoy the freedom.
I hoped running would help with my weight loss, but in fact, the other benefits I've experienced far out way that. I feel more energised and focused in my general life. My fitness levels are better than they have ever been. I feel empowered knowing that I can achieve whatever I set my mind to. I generally have a healthier and more balanced attitude to life.
I absolutely love the way I feel after I have finished my run. It's honestly priceless.
If I hadn't used the C25K method, I would have never started running. 3 years later, I'm still running.
Amy Harriman
Melanie Wilson & Daughter Leirra
I started the C25K programme with a group called the Sole Sisters. I had gained weight and my fitness had deteriorated due to lifestyle changes over the years; I was mentally ready to do something about it!
A friend of mine told me about the Sole Sisters group and asked if I would like to join. My initial thoughts was dubious, as I had attended fitness classes and gym sessions over the years but never had I ran!
The leaders of the group were friendly, welcoming and inspirational! There were ladies of all ages, shapes and sizes which for all of us I believe put us at ease. The programme catered for all abilities.
I ran with Sole Sisters for nearly two years in total and during my time I went from no running experience, to completing a 5k run and eventually ran Cardiff half marathon!
My daughter Leiarra also joined the programme and completed it! We lost weight, regained fitness in addition to making lifelong friends!
Additionally, we appeared on BBC news, my daughter assisted one of the leaders in a presentation at her school and we had an opportunity for a photo shoot to promote the group and that it is fun to run!
Sally Pitman
I had not done any running since my school days, yet I wanted to engage in more exercise to be more active. I wanted to start running!
I heard Janine Price and Kathryn Day had set up a group - Blaenau Gwent Sole Sisters. They were leading the Couch to 5k program. I set myself a new challenge and joined the group!
The sessions started with me walking and running. I was gradually building up my fitness, feeling fitter, healthier, and more energised. I was walking/running 3 times a week with a wonderful group of ladies. I feel that with their company, support, and motivation during the harder weeks, the cold, wet, winter nights got me through.
By the end of week 9, I was running 5k! We all celebrated together when crossing the finish line. There were many tears from me too! I could not believe I had achieved my goal, and completed the challenge I had set myself, to run 5k!
I continued running, and my family - husband, sister, and aunt, along with friends - got involved too. I set myself further challenges, which included running 10k following the program and completing the Cardiff Half Marathon. Again, there were many tears when crossing the finish line. It felt truly amazing!
I would highly recommend the Couch to 5k program. I did it and so can you!
Jade Annett
I started my C25K running journey through a local running group called the Blaenau Gwent Soul Sisters. The C25K program was really easy to follow with clear advice and guidance with a gradual step taken in between longer runs. For a beginner to running this was the perfect step for me which allowed me to go on and complete a half marathon, after finding a passion for running. At the start of my journey in the C25K program, I was 6 weeks postpartum with the program being an easy and gentle way to introduce exercise into my life. There is no pressure to increase the distance of the run and you can always go back and revisit a week before feeling confident to go move on to the next. I completed the C25K program with a group whose ages range from the teenage years up into the 60s which goes to show that the program can be used regardless of age, previous running experience or ability. I would highly recommend the C25K program to anyone who wants to introduce exercise into their lives regardless of their age or ability. A massive benefit I got from the C25K journey was not just a healthier lifestyle, but a found passion for running, achieving goals I never thought possible and meeting people and socialising which I found beneficial to my own mental health and well-being.
Iris Barrett
What can I say about C25K? If you are thinking of starting the programme I say go for it, you won't regret it. I completed the programme a few years ago. After completing the programme within a group I continued running and managed to run 10K. To say I was very proud of myself is an understatement! I never thought I would be able to do this but the steady progress of this programme makes this achievement very doable. Doing it with a group of friends makes it much easier and loads of fun, you are there to encourage each other when you are ready to give up. I never thought I would say this but my favourite running was running in the rain. So refreshing!! Start today on your journey and believe me you will love love love the benefits and won't regret it. Grab a friend and run run run!
Janine Price - my own Journey
From personal experience, I can recommend the program too. I had become inactive and overweight following an eighteen-year battle with a chronic skin condition, autoimmune disease and had developed psoriatic arthritis. It had left me suffering with my mental health.
In 2016 I started the Couch to 5K program and successfully completed it and went on to run Half Marathons and other events. I became a Welsh Athletics run leader and co-founded a group which supported others through the program
Click the following links to read more
Link to C25K apps
My tips for couch to 5k success
1. Use a decent pair of supportive running shoes.
2. Join a running group or buddy up with a friend
3. Remember to warm up and cool down
4. Don’t run on consecutive days
5. Track and share your progress (social media or Strava)
6. It’s ok to repeat a session if you need to
7. Slow down when you need to, you are already lapping anyone on the couch
8. Do not compare yourself to anyone else’s time or progress. It’s a personal journey
9. Consider a park run or running with others to celebrate successfully completing the program
10. Enjoy it. It’s not easy but it’s so worth it!
Partners
