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. There are also mental benefits of running. There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis. It can also help you lose weight, especially if combined with a healthy diet. Running regularly will improve the health of your heart and lungs. Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort. For starters, it's an easy way of improving your physical health. There are plenty of benefits from getting into running.

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. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier. Who is Couch to 5K for?Ĭouch to 5K is for everyone. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.Ĭouch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Probably the biggest challenge a new runner faces is not knowing how or where to start.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too. What is Couch to 5K?Ĭouch to 5K is a running plan for absolute beginners. NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks. Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

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