Tens of thousands of people are preparing to lace up their trainers for this Sunday's London Marathon. Some will run as fast as they can, others will gently jog or walk, and many will raise money for charity. Their inspiring stories often motivate others to start their own fitness journeys. Starting out can be the hardest part, and you might think, 'Running? At my age?' Many feel the same until they discover the NHS Couch to 5K app. The thought of huffing and puffing in skin-tight Lycra may seem embarrassing, but the app, celebrating its 10th anniversary this year, guides users through the program step by step at their own pace.
What is Couch to 5K?
The Couch to 5K app, launched in 2016, has been downloaded more than eight million times, according to the Department of Health and Social Care. The program is flexible and easy to follow, introducing thousands to a pastime that is great for cardio fitness and enjoyable. You don’t need special sportswear—joggers and a T-shirt will do, although running tights can help you feel the part. Learning to run is not about speed; your pace should be slow enough to comfortably hold a conversation or recite the alphabet.
Expert Tips for Getting Started
Start with Run-Walk Intervals
Coach Ramon Ghosh from Evolve Breathwork advises: “Don’t be afraid to walk, run, and then walk again to get your breath back. You need to build momentum slowly and steadily.” This is how Couch to 5K works. “If you are worried about people seeing you, go out early in the morning and do some run-walk intervals when nobody’s around.”
Be Patient
“Many people get ‘shiny object syndrome’ from what they see on social media, which shapes their perception of what is good and not good when it comes to running,” says Ghosh. “However, with running, you need to be incredibly patient because there are no shortcuts.”
Run at a Conversational Pace
“All runs should be easy until you have built up your aerobic base and ability to run,” says Ghosh. “Before you start putting in any intensity, you probably want to be able to run socially at a conversational pace at least three times a week. If you are able to nasal breathe, then you are going at the right pace.”
Focus on Time, Not Distance
“A lot of people focus on their mileage and paces, but I think it’s better for beginners to focus on the amount of time they spend running during a week instead,” says Ghosh. “If you are running three times a week for half an hour, then you might want to add on a weekend run of 60 minutes, for example.”
Don’t Spend Lots on Kit
“I don’t think that people need to invest in expensive running gear,” says Ghosh. “All you need is a good pair of running shoes. It might be worth getting a gait analysis done to see if you need either a stability, neutral, or minimalist running shoe.”
Explore New Routes
“Find running routes that you enjoy and think are interesting,” says Ghosh. “There are lots of great apps out there, such as Strava and Komoot, which can help add variety to your running routes and help you feel like you’re exploring and seeing a bit more of the world.”
Head Up
“Try to run with your head level to the horizon,” says Ghosh. “Your head weighs around five kilos in terms of load on the body, so if you start tilting your head down and look at the ground, that adds more load onto your body and can reduce running efficiency, make posture worse, and lead to injury.”
Make It Social
“You can make running social by going to your local parkrun or a run club,” says Ghosh. “You’ll meet people of all ages, genders, and backgrounds, and it’s just a really nice way to interact with your local community.”
Fuel and Hydration
Trainer Samantha Stone from Barry’s UK says: “Think about all the other elements, such as diet, hydration, and strength training, that should be done alongside running. The more you train, the more calories you will burn and you will also sweat more, so you need to fuel your body to facilitate that.”
Warm Up and Cool Down
“Spend time getting your muscles, such as your hamstrings and hip flexors, warmed up and mobilised before a run by doing simple things like knee lifts and jogging on the spot,” says Stone. “If you don’t stretch, you’re going to end up a lot tighter, and injury is going to be a lot more likely.”
Finally, remember that everyone starts somewhere, says Stone. “Running is just about putting one foot in front of the other, and it doesn’t matter how fast or how far you go. Just start and remember that you can only get better.”
