Get running with Couch to 5K (2024)

Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

NHS Couch to 5Kwill helpyou gradually workup towards running 5kmin just9 weeks.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. Itwas developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

The plan involves3 runsa week, with a day of rest in between,and a different schedule for each of the9 weeks.

How does Couch to 5K work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

Week1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Couch to 5K can be completed in as little as 9 weeks, or longer if you want to go at your own pace.

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you've never run before or you justwant to getmore active, Couch to 5K is a free and easy way of getting fitter and healthier.

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.

Download the NHS Couch to 5K app

The NHS Couch to 5K app helps you track your running progress and gives you a choice of 5 coaches to motivate you.

As well as Couch to 5K's Laura, you can also be coached by celebrities, including Jo Whiley, Sarah Millican and Sanjeev Kohli.

The app also works with your own music player.

• Download the NHS Couch to 5K app from App Store
• Download the NHS Couch to 5K app from Google Play

How do I get started?

1.Download the NHS Couch to 5K app to your mobile device.

2. Decide when you'll run. The best way to ensure you stick with your running plan is to carefully work out how to fit Couch to 5K into your day.

3.Plan your route.You may want to look at a map to plan your route first so you can focus on running. There are lots of great websites out there to help you with this.

4. Think about safety. If you're planning to run outdoors, bear in mind that you may be less aware of your surroundingsif you're wearing headphones. Watch out for other pedestrians, cyclists and vehicles. When running in the dark, make sure you can see where you're going and thatother road users can see you. Consider running along routes with plenty of lighting or wearing reflective clothing.

5. Get the right gear. The most essential piece of kit is a pair of running trainers.