There's no time like now. Time to get off the couch and taking your first steps to running – yes, you running. Scottish Slimmers recommends the One You Couch to 5k programme, with BBC Inspired, where you can pick your celebrity personal trainer for guidance every step of the way.
Sometimes trying to get into exercise can look like a mammoth task, so one of the things we love about the programme is it creates realistic expectations and makes the challenge feel achievable right from the start.
Running requires nothing except a pair of trainers, any will do to get started. As you build up distance or effort you might want to invest in a good pair of running shoes that suit your foot type may help improve comfort.
More than 2 million people like you have started their own running life with the One You Couch to 5k, so there are no excuses… download the app and get started.
Need to know more?
What exactly is Couch to 5k?
Couch to 5K is a running plan for absolute beginners. 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. It’s now followed by people all around the world.
The plan involves 3 runs each week, with a rest day in between, and a schedule for each of the 9 weeks.
How does Couch to 5k work?
If you’ve never tried running probably the biggest challenge is not knowing how or where to start.
It’s easy to feel defeated and give up when we're just getting started, and Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.
Week 1 involves running for just a minute at a time, that’s right, ONE MINUTE,
Who is Couch to 5k for?
Couch to 5K is for everyone. Whether you've never run before or if you just want to get more active, Couch to 5K is a free and easy way of starting to get fit and healthier.
Of course, if you have any concerns about your health, it’s worth checking in with your GP before beginning a programme like Couch to 5K, call to chat with your practice nurse or make an appointment and discuss it first.
What are the benefits?
There are many benefits from running. For starters, it's an easy way of improving your physical health, most importantly, it will improve the health of your heart and lungs.
Running regularly can help you lose weight, especially if combined with a healthy diet. There are also mental benefits of running. Running regularly can be a great stress reliever and has been shown to combat depression.
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's evidence it may help increase bone density, which can help protect against bone diseases like osteoporosis.
Getting started couldn’t be easier…
Download the One You Couch to 5k app, then plan when you’ll run. The best way to stick with your plan is to work out how to fit time for Couch to 5K into your day.
If it helps, plug in your headphones and listen to cheerful tunes as you move (the app cleverly dips music so you can hear the instructions).
It’s good to plan your route. Some people are happy running round the block, or you might want to go to a park. Once you’re into the swing of it, maybe look at a map to plan your routes first so you can focus on running.
Share your journey with the community, share your favourite running tracks, share your pics, and celebrate every achievement over the next 9 weeks.