Couch to 5K

Running in winter

Don't let cold weather put you off running. Use these tips to stay on track in winter.

Andrew Watson

'Running helps manage my high blood pressure'

Andrew took up running after a routine medical check-up revealed he had high blood pressure.

Couch to 5K: tips for new runners

Expert advice to get you started on the Couch to 5K running plan, including what to wear, warming up and nutrition.

Helen Cleary

'My family's deaths were a wake-up call'

Helen Cleary took up running after losing her father and brother to heart disease.

Julia Dallyn

Mother and son bond over love for running

C25K graduate Julia tells how a shared passion for running brought her closer to her son.

Aftab Sarwar

'I took up running after losing a friend'

Father-of-two Aftab says he discovered running after losing a close friend through a heart attack.

Loraine Mosley

‘I struggled to get out of the bath before C25K’

Loraine tells how she dropped three dress sizes after starting the couch to 5k running plan.

Get running with Couch to 5K

Our C25K plan is designed to get just about anyone off the couch and running 5km in nine weeks.

How to run correctly

10 tips to improve your running technique to help you run faster, over longer distances and avoid injury.

How to stretch after a run

Stretching exercises to do after a run to gradually cool down and improve your flexibility.

Lorraine Beavis

'Running gives me a sense of achievement'

Lorraine is one of hundreds of Couch to 5K graduates who have signed up to parkrun.

The Couch to 5K nine-week plan

A week-by-week description of the nine-week Couch to 5K podcasts.

My Couch to 5K diary

A runner's diary charting the highs and lows of the nine-week Couch to 5K plan for beginners.

Laura St Quinton

'Couch to 5K got me off the sofa'

Laura was a fitness phobe before she discovered the Couch to 5K running programme.

Life after Couch to 5K

Great tips to keep you motivated once you've completed the Couch to 5K running programme.

Andy Stevenson

'Couch to 5K helped me lose weight'

Andy Stevenson was looking for an exercise to lose weight and get fit and found Couch to 5K was just the ticket

'We took on the 5x50 fitness challenge'

Couch to 5K graduates tell how they teamed up online to take on the mighty 5x50 challenge.

Christine and Stewart Logie

'Our Couch to 5K journeys'

Christine and Stewart Logie share their experiences of taking part in the Couch to 5K running programme.

Running to music

Running to music can help you run more efficiently and for longer. Find out how to create your own playlist.

Running podcasts for C25K graduates

Take your running to the next level with new podcasts for Couch to 5K graduates.

Knee exercises for runners

Knee exercises to help you run better, run pain-free and avoid knee pain.

'How gait analysis got me running again'

Fitness editor Steven Shukor visits running experts StrideUK to have his running technique analysed.

Interval training for runners

Find out how you can use interval training to improve your running speed.

Knee pain and other running injuries

The five most common running injuries, what to do if you get one, and how to prevent getting injured.

'How I caught the running bug'

Aimee never enjoyed exercise until she started running. She tells what keeps her going.

Cliff Hobby

'Strength & Flex made me a better runner'

Father-of-two Cliff Hobby tells how Strength and Flex improved his running.

'I love running to music'

Justin took up running after a long break from exercise. He tells how music has improved his running.

Chrissie Wellington's running secrets

Ironman world champion Chrissie Wellington reveals her running secrets.

Overcoming the barriers to exercise

Find out the most common barriers to exercise and get advice on how to overcome them.

Angela Sherwin

'C25K boosted my self-confidence'

Angela Sherwin, 42, says the Couch to 5K running plan has improved her self-confidence.

Get running with the free Couch to 5K app

Download it today from iTunes or Google play

Couch to 5k app

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5K+ running podcasts

Improve your running with these podcasts for Couch to 5K graduates

Couch to 5K

NHS Fitness Studio

The NHS Fitness Studio video workouts enable you to get fit for free in the comfort of your own home

Strength and Flex

Download our Strength and flexibility podcast series and get a free personal trainer

12-week fitness plan

A 12-week exercise plan for beginners combining running and strength and flexibility workouts

Weight loss guide

Lose weight the healthy way and learn the skills to keep it off with our 12-week weight loss guide

Your NHS Health Check

Millions of people have already had their free "midlife MOT". Find out why this health check-up is so important