Ready to run?
Here is all you need to know.
Are you looking for a new challenge this year? Why not try Couch to 5K! It might sound daunting if you have not run before but it is achievable for most. That’s why it’s become so popular. Once you finish your first 5K you will feel amazing and proud of your progress.
How has it started?
Couch to 5K was invented by Josh Clark to help his mom get more active. He scribbled it on a piece of paper and then posted on his blog in 1996. Since then it’s become extremely successful and helped many people to get more active. More about the story is here.
My running story
I have decided to do my my own version of Couch to 5K based on my experience. A year ago I struggled to run round the block, now I can complete a 20K run and have completed my first half a marathon.
In order to start… you need to have the gear…
- You need proper running shoes if you want to run more than around the block. They don’t have to be expensive, but they need to fit you well. They will make your run more comfortable and reduce any impact.
- Think about getting leggings or running pants with a pocket where you can store your keys.
- A baseball cap might be useful. It protects you from the sun but also rain. If you get a light drizzle on your run, you are more likely to finish as the rain won’t bother you that much.
- Get a smart tracker to keep you informed of your progress. It works great as a motivation and it is your personal trainer pushing you to get that bit further.
- 5K is not a long run so you should be able to run without fueling. The less you carry, the more comfortable your run will be.
- Don’t overdress. Wear one layer less than what you would wear for a walk. If you would have a jacket for a walk, put a long sleeve T shirt on for a run. If you would wear a sweatshirt for a walk, wear a T shirt instead. You will warm up after a few minutes and be glad that you don’t have to carry too much. But at the same time cool down happens fairly quickly after you stop running so it is important that you can put something on in the next 30 min after the run. I always keep a spare sweatshirt or jacket in the car.
but also the idea…
- The best time for run is in the morning or in the evening when the temperature is the most pleasant.
- Focus on completing the run rather than the speed. Speed does not matter. As you progress your speed will naturally increase without you even knowing.
- Don’t focus on running too much. Do a wide variety of cardio and strength training as they all increase your ability to run. For instance stronger muscles and elevated heart rate after a kettlebell class will make your muscles and cardiovascular system more ready for the next run.
- Choose a location that is safe to run and does not involve too much traffic. The aim of running is to get you in a better shape, not have an accident or inhale exhaust fumes.
- You should be able to run without getting too much out of breath and be able to hold a conversation. A variety of different exercises that keep your heart rate elevated will prepare you best for the next run. Mix it up with swimming, biking, rower or a circuit class in the gym.
- Change your routes so you don’t get bored.
- Do a quick stretch before and after the run. Nothing fancy, but a stretch will help you prepare your body for the activity.
Key to success with Couch to 5K
Be proud of any achievements you have done, no matter how small they are. They are all making a massive difference for your health.
I want to download my FREE Couch to 5K Workout Plan!
Please see the link below.
Hmmm. Getting some cool new running shoes would be a great idea!
Giniros Womens Trainers Running Shoes Ladies Gym Walking Sports Sneakers | Breathable knit upper, lace-up slip-on design, memory foam comfort, 4cm EVA sole, non-slip grip, for work, travel, walking
USD 34.42 (as of October 9, 2026 07:24 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)
Topwolve Running Shoes Women’s Cushion Walking Trainers Lightweight Breathable Mesh Athletic Sneakers Ladies Sports Tennis Shoes
USD 39.72 (as of October 9, 2026 07:24 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)
adidas Women’s Runfalcon 5 Running Shoes
USD 44.15 (as of October 9, 2026 07:24 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)
Feethit Womens Trainers Comfort Sneaker Shoes Sport Tennis | Lightweight Durability Breathable for Running Walking
(as of October 9, 2026 07:24 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)
Womens Trainers Running Shoes Air Cushion Sneakers Ladies Walking Trainers Lightweight Breathable Mesh Athletic Sports Sneakers Non Slip Casual Gym Tennis Jogging Shoes
USD 37.06 (as of October 9, 2026 07:24 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)Let’s get in touch!
Perhaps you are thinking about getting more active or start running. Do you think Couch to 5K can keep you motivated? Or have you completed your first 5K? We would love to hear from you! Let us know your thoughts on Facebook, Instagram, LinkedIn or TikTok. Would you like to do a workout with us? Join us on YouTube for a Back Pain Buster workout!
DISCLAIMER: This article and any associated social media is created for entertainment and informational purposes only. They do not constitute medical advice or professional services specific to you or your medical condition.
Everyone is born a runner!
Common People: The BRAND NEW heartwarming and uplifting contemporary fiction Novel for 2026
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Are You a Running W*nker?: The life changing magic of propelling yourself forward slightly faster than walking
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The Oxygen Advantage: The simple, scientifically proven breathing technique that will revolutionise your health and fitness
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The Rise of the Ultra Runners: A Journey to the Edge of Human Endurance
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