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Get running with Couch to 5K

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

But, did you know that regular running can help reduce the risk of chronic illnesses such as heart

disease, type 2 diabetes and stroke, boost your mood and keep your weight under control?

The Couch to 5K plan is designed to get you off the couch and gradually work you up to running 5K orfor half an hour, in just nine weeks

!ownload the Couch to 5K podcasts

"atch #aura talk about starting Couch to 5K

What is Couch to 5K?

Couch to 5K is a running plan de$eloped to help absolute beginners get into running The beginners%

running plan was de$eloped by a no$ice runner, &osh Clark, who wanted to help his fiftysomething

mum get off the couch and start running too The plan in$ol$es three runs per week, with a day of rest

in between, with a different schedule for each of the nine weeks

'croll down to find out how to get started on the Couch to 5K plan

How does Couch to 5K work?

(robably the biggest challenge a no$ice runner faces is not knowing how or where to start )ften

when trying to get into e*ercise, we can o$erdo it, feel defeated and gi$e up when we+re just getting

started Couch to 5K works because it starts with a mi* of running and walking, to gradually build up

your fitness and stamina "eek )ne in$ol$es running for just a minute at a time, creating realistic

e*pectations and making the challenge feel achie$able right from the start

Who is Couch to 5K for?

Couch to 5K is for e$eryone "hether you+$e ne$er run before, or if you want to get back into beingmore acti$e, Couch to 5K is a free and easy way of getting fitter and more healthy f you ha$e any

health concerns about beginning an e*ercise regime such as Couch to 5K, make an appointment to

see your -( and discuss it with them first

What are the enefits?

There are plenty of benefits from getting into running .or starters, it+s an easy way of impro$ing your

physical health /unning regularly will impro$e the health of your heart and lungs t can also help you

lose weight0 especially if combined with a healthy diet

There is e$idence it may help increase bone density in some people, which can help guard against

bone diseases such as osteoporosis

http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspxhttp://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx#videohttp://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspxhttp://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx#video

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(erhaps the une*pected side1effects are the mental benefits of running Taking on the challenge of

Couch to 5K can help boost your confidence and self1belief, as you pro$e that you can set yourself a

target and achie$e a goal /unning regularly can also be a great stress relie$er and has e$en been

shown to combat depression

What are the Couch to 5K podcasts for?

3' Choices has de$eloped its own set ofCouch to 5K podcasts to help you get into running The

podcasts feature a narrator, #aura, who guides you through the session, e*plaining when you need to

run and when it+s time to walk

The podcasts also feature music to moti$ate you through the workout The podcasts are designed to

take you on three runs each week, lea$ing at least one day of rest in between each run There is one

podcast for each week of the plan 4 e*cept in weeks fi$e and si*, which feature three indi$idual

podcasts This is because weeks fi$e and si* act as transitional weeks, which aim to progress you

from a mi* of running and walking into running for longer blocks of time

How do ! get started?

"T#$ % !ownload the free Couch to 5K podcaststo your mobile de$ice 6any 7(8 player will do9 or

your computer f downloading to a computer, you%ll then need to copy the podcast onto your 7(8

player

"T#$ & Think about when you+re going to 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 Busy days at work? (erhaps you

could set your alarm clock a little earlier and run first thing in the morning, or e$en in your lunch break

f you ha$e young children to sort out in the mornings, maybe you could plan your run when they+re at

nursery )r, how about strapping them safely in the pushchair and taking them with you?

"T#$ ' (lan where you are going to run .or e*ample, if you already ha$e a gym membership then

you could run there :nother good option is to run outdoors ;ou+ll get some fresh air, can take

different and interesting routes and, perhaps best of all, it won+t cost anything ;ou may want to look at

a map to plan your route first, so that you can focus on running There are lots of great websites out

there to help you with this, such asrealbu "hile this isn+t essential, it may reduce your

risk of injury

/eadTips for new runnersfor ad$ice on what to look for when buying new trainers

Couch to 5K

/egular running can reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke, boost

your mood and keep your weight under control n this $ideo, watch how #aura went from a fitness phobe to a

keen runner with the Couch to 5K programme

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http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspxhttp://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspxhttp://www.realbuzz.com/http://www.mapmyrun.com/http://www.mapmyrun.com/http://www.nhs.uk/Livewell/c25k/Pages/C25K-tips-for-new-runners.aspxhttp://www.nhs.uk/Livewell/c25k/Pages/C25K-tips-for-new-runners.aspxhttp://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspxhttp://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspxhttp://www.realbuzz.com/http://www.mapmyrun.com/http://www.nhs.uk/Livewell/c25k/Pages/C25K-tips-for-new-runners.aspx

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