Couch to 5K

Andrew Watson

'Running helps manage my 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 and help you run faster over longer distances and avoid injury.

Do I need to stretch before exercising?

Whether you're a weekend warrior or competitive athlete, find out what the science says about the benefits of stretching.

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.

Couch to 5K: week by week

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.

Find a run near you

Use our race finder to find an event near you to set your next challenge and stay motivated.

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.

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.

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.

Running in winter

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

12-week fitness plan

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

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