Couch to 5k - Top tips to get started with running
"You never regret a run," according to Giovanna Fletcher, host of BBC Sport's new Couch to 5K podcast.It might be hard to get out the door sometimes, but, according to the NHS, external, being active is one of the best things you can do for your mental health. As part of the BBC's Wellbeing Week, which runs from 12 to 18 May, BBC Sport has gathered some of the Couch to 5K Podcast's top tips to start running.
How to start running as a beginner
Couch to 5K is a great way to get into running, providing a free, beginner-friendly running plan.The best way to start is to plan a route, wear comfortable clothing and trainers – and get out there. Of course, it might be hard at first, but it will get easier with time.Fletcher says: "I can remember my first run. I only ran for 10 minutes and I felt this burn through my lungs for the majority of the day. My next run, I didn't feel that."Lindsey Burrow – the widow of rugby legend Rob – has used running to support her through grief, completing the London Marathon and the Rob Burrow Leeds Marathon in April and May 2025."Anyone that starts running, you've got to start somewhere," Burrow says."The first run seems impossible. The second one's not much better. Then something changes."Your lungs get stronger. Your legs get stronger. You just start to build on that courage, that resilience and that bravery."
Run with someone
If you feel self-conscious running outside or are struggling to get started, organising to run with other people can help."I find it really hard running on my own," says radio DJ and Couch to 5K coach Jo Whiley."I really like running clubs, parkruns and running with a friend. That makes all the difference."You can find a running club near you on the England Athletics website, external and parkrun, external organises 5ks in local parks across the UK every weekend.Whiley adds that she finds it easier if she can talk to a friend while running: "That's distracting and it stops you thinking about running."It's a really good way of catching up with friends. You don't have to look at each other, so if you're getting something off your chest, it's somehow easier to talk."
Just keep going
By committing to Couch to 5K, you will get fitter over time, but that does not mean every run will be easy."Every run is different," Whiley says. "There are days when you go out and it's really hard work. Then the next day, it's really easy and you can't quite work out why."On the days when it is tough, Burrow's advice is to "keep putting one foot in front of the other"."Keep going," she adds. "There will be tough times. There are parts of the run where you're thinking, 'This is awful, this is horrendous, how am I going to get through this?'"Then, the elation you get, that endorphin release. You feel so much better in yourself."
It does not matter how long it takes you to run 5k
Once you start running, it can be easy to compare your running times to others.Whether it takes you 15 minutes, or an hour and 15 minutes, completing the Couch to 5K programme is a big achievement."So many people say, 'I'm not a runner'," Fletcher says."Years ago I would have said I'm not a runner. Back then a runner was someone who did a 5k in 15 minutes. That's a runner."If I can slowly move my body around and get to 5k, I'm a runner. It doesn't matter how fast, it doesn't matter how long it takes you – you've done it."
The best way to start running… is to start running
Even the most experienced runners do not want to run sometimes. On those days, focus on the benefits that running will bring."You can just have the headspace," Burrow says. "You don't have to think about the worries of life."You put the music on and go out for a run. I don't know if it's the endorphin release of the run."I come back and I find I have much more patience. It puts me in a better mood for the day. I try to get my runs in early in the morning because I know it's going to set me up for the day."Whiley adds: "On those days when you don't want to go out the door, you will always find an excuse not to run but make yourself do it because you never regret a run."
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Sun
43 minutes ago
- The Sun
Cellulite creams don't work and nothing replicates a facelift – but here's what you CAN do about ageing
ELIZABETH HURLEY turns 60 this week - and no doubt attention will turn to how well she looks. Having interviewed her many times, I can confirm she really does look as good close up as she does in photos. So what's her secret? 9 9 She has the best products, aesthetics doctors, hairdressers, nutritionists and personal trainers on speed dial - and it is also her job to look good. But what about the rest of us? As a beauty expert, it's my job to sort through the noise and discover what really works - and aged 62-and-a-half, I've tested thousands of products, treatments and tweakments. This is everything I've learned. SKINCARE You may be surprised to hear that you don't need to spend a fortune on expensive products. Dermatologists I've spoken to all say the same thing. 'Use a vitamin C serum every morning, top it with an SPF50 in place of your moisturiser and then use a vitamin A retinoid at night,' advises my dermatologist, Dr Emma Craythorne from Discovery+'s The Bad Skin Clinic. Everything else is window dressing. Just choose the supporting gentle cleanser, moisturiser and serums that you enjoy using and can afford. Avène Ultra Fluid Invisible SPF50 for Sensitive Skin, £21 Use this in place of your moisturiser because it does it all, and remember to use it on your neck and chest, too (I have learned that lesson the hard way). BUY NOW This brightens skin, boosts collagen to keep skin firmer, and protects against pollution and sunlight. A gold-standard night-repair product, this will help reverse signs of ageing like fine lines and wrinkles, pigmentation, dullness, hormonal breakouts and enlarged pores. TWEAKMENTS In the 30 years I have been writing and talking about beauty, there has been a revolution in tweakments. Back then only celebrities had Botox and lip filler, and now they're commonplace. But what's really worth your money? 'Neuromodulators (Botox) for sure,' says This Morning 's expert Dr Wassim Taktouk of The Taktouk Clinic. 'In 15 minutes, you can erase expression lines caused by frowning, smiling and raising your eyebrows in a way that no product can match. 'During the few days after your treatment, you will slowly notice your lines softening and then maybe even disappearing,' he adds. Trust me, 99% of famous people are having tweakments, they just like to deny it! Lasers are a great way of erasing sun damage, which if you're in your 60s you will undoubtedly have because we all sunbathed in SPF4 oil. Don't feel guilty: no one knew better at the time. A doctor can use a laser to target redness, brown spots, large pores, uneven texture and even those annoying chin hairs. The key is to find a clinic you trust and an aesthetician who knows their stuff. Don't be afraid to ask friends and contacts for recommendations. FILLER I am reluctant to recommend filler simply because it does not suit all face shapes. I have a large face that's prone to puffiness, so it's not for me. If, however, you have a fine bone structure, thin face or lips and want to put that young, plump look back into your face, then it can work wonders. SURGERY I am going to say this once and very loudly: if you are looking in the mirror and lifting your skin up with your fingers in an attempt to get rid of a turkey neck and sagging cheeks or jowls, no tweakment can replicate that effect. That's when celebrities choose deep plane facelifts. Hollywood can forgive smile lines and grey hair, but it's very unforgiving of a lax jawline or neck, so a lot of famous women and men over 50 have lower facelifts. It's why looking at celebrities the same age as you should never make you feel bad, as they have all had a lot of work done. Having said that, if you are considering surgery and can afford it, a facelift will restore the facial contours you had 20 years ago. BODY If you want to look and feel better, you need to do three things - walk everywhere, lift weights to build muscle and bone strength, and do some sort of core exercise like yoga or Pilates. I haven't worked out in three years since moving house and I have noticed the difference in my flexibility and strength, and I've developed the dreaded bingo wings. Elizabeth Hurley works out to look good when she's wearing a bikini. In their 20s, many women are blessed with good genes, but in their 60s, anyone who still feels confident wearing a bikini has worked really hard for it. They will also have watched what they eat very carefully. When it comes to skin, the body needs the same ingredients as the face. Skin is skin, so no neck cream or cellulite cream, no stretchmark cream or miracle slimming gel is going to work. It's simple – wear SPF when you go in the sun and use a retinol body lotion every night. Suitable for daily use, this thick body lotion sinks in quickly, smooths rough texture and moisturises limbs while fading scars and stretch marks over time. Don't expect miracles - slow and steady wins the race with bodycare. HAIR Your hair changes texture as it ages – it can become thin and fine and what's there can change to weirdly frizzy if it goes grey. To colour or not colour is up to you, but if you go lighter, remember to keep your roots and underneath sections slightly darker as that is far more youthful. Apply a hair oil to your mid-lengths and ends before shampooing, and also use it afterwards to smooth and add shine. Pantene Repair & Protect Hair Oil, £7.99 Don't overspend on haircare – trust me, the big beauty brands really deliver. If your hair is starting to thin, have a blood test. 'You need to check your hormones and nutrition levels, as knowing the cause of hair loss and the type of hair loss means we can treat it,' explains trichologist Lisa Caddy at Philip Kingsley. No supplement can replace good medical advice. Finally, remember what Hollywood legend Bette Davis said: 'Getting old is not for sissies.' But it's also a huge privilege. Follow Nadine on Instagram @Nadinebaggott where she answers your beauty questions, and watch her on ITV's This Morning. Everything you need to know about hair loss Marie Nieuwoudt, a Group Education Manager at CLOUD NINE told Fabulous everything you need to know regarding hair loss. What are the common causes of hair loss? Marie explained: "There are so many reasons why someone may face hair loss. "The number one reason is usually hormonal changes or underlying health conditions (like thyroid conditions), and stress of course also plays a big part in changes to your hair health. "But another very common day-to-day cause is excessive damage to your hair created by mistakes in your styling routines – and this a big one to be aware of for people who are regularly applying heat to their hair! "It's important to know the right temperature for your hair type when using styling tools, as this is essential in reducing unintentional heat damage. "I also see a lot of people facing hair loss resulting from hereditary conditions, which are passed down from generation to generation." What are the best hairstyles people should try to reduce their hair loss? According to Marie: "Less is more when it comes to hair loss! It's important to be gentle with your hair, so a low-maintenance style that limits pulling on your scalp will be your best option. "Putting your hair up in a tight ponytail or adding hair clips can cause stress points at the roots. "Instead, try leaving your hair down, or out. "You're not limited in your options, but it pays to be intentional with your hair styling. Using tools which limit damage to your hair is vital. "Discussing your concerns with a hairdresser or hair loss specialist is also a great way to find styles that suit your specific needs, whilst still making sure you look and feel your best." How long does it take for hair loss to stop? If you're itching to know when your hair will grow back, Marie confirmed: "Hair loss is a personal journey – and it's different for everyone, so it's very difficult to put exact timings on this process. "Every head of hair is unique, and so too is your hair loss experience. "As always, you can speak to a professional hairdresser or trichologist about your specific concerns and hair changes, and they'll be able to help you manage those expectations. "I can't emphasise enough how important it is to be kind to your hair. Most people treat their hair quite roughly, and this is something you definitely want to avoid when dealing with hair loss in particular. "Make sure you're choosing products and styling routines that you know are good for your hair, rather than causing additional damage."
Telegraph
44 minutes ago
- Telegraph
Weight-loss jabs can stop HRT working, doctors warn
Weight-loss drugs could stop hormone replacement therapy from working and increase the associated risks, guidance has warned. The British Menopause Society has told doctors to closely monitor any women who are on hormone replacement therapy (HRT) for the menopause and are also taking a weight-loss jab. The injections, such as Mounjaro and Wegovy, also sold as Ozempic for diabetes, have revolutionised obesity treatment and are increasingly taken by people who are not obese but looking to lose a few pounds. But the drug's ability to delay the transit of food through the gut can slow the absorption of pills taken orally. It is one theory behind the so-called ' Ozempic baby boom '. Earlier this week, the medicines regulator issued a warning about the impact of weight-loss drugs on contraception after receiving more than 40 reports relating to pregnancies from women on the jabs. The Medicines and Healthcare products Regulatory Agency said women should 'not rely on oral contraception' and warned them not to use the injections if pregnant or trying to get pregnant because of a lack of safety evidence. Guidance has now suggested women taking HRT orally may also be at risk. There were 2.6 million women taking HRT in 2023-24 in England to help with symptoms of the menopause, which can include hot flushes, night sweats, difficulty sleeping, mood changes, and muscle aches. It typically onsets between age 45 and 55 and can last for a number of years. The most common form of HRT is a progesterone pill alongside a skin patch or gel to deliver oestrogen, although some women will be on a combined pill. The progesterone is important to balance out the effects of oestrogen, which on its own stimulates the growth of the womb lining, and can cause ' abnormal cells and cancer ' to grow. The loss of the protective effect of progesterone on the womb was the primary concern for the British Menopause Society, which recommended doctors move women to an intrauterine device, such as a Mirena coil, or increase the dose of progesterone. Prof Annice Mukherjee, a consultant endocrinologist and member of the society's medical advisory council, who led on the guidance, said an imbalance in the hormones, particularly among women with obesity, would put them 'at increased risk of womb cancer '. 'Oestrogen is almost always given through the skin for HRT in women living with obesity, but progesterone is frequently given as a tablet, and that formulation is thought to be the safest route for women who have complicated health issues,' she said. 'If we then start one of these injectable weight-loss drugs, then you're preferentially stopping absorption of the progestogen that's coming in orally, but you're allowing plenty of the oestrogen through the skin. 'The rules are very clear that if you give a very high dose of oestrogen and you don't give enough progesterone, however that happens, you're putting that woman at risk of womb cancer,' she said. Prof Mukherjee said there was currently a 'culture of putting women on very high doses of oestrogen', which can make the womb lining thicken. 'It's like having a lawn in a woman's womb. Oestrogen makes the lawn grow. Progestogen cuts the lawn. But if it's not being cut, it grows thicker, and then you can get abnormal cells and cancer.' But she also stressed that the biggest risk factor for womb cancer was obesity and so on the whole the weight-loss injections were a positive tool to reduce weight and cancer risk. 'These drugs reduce the risk of cancer,' she said. 'But if they are prescribed to a woman who's on oestrogen through the skin, and she might already have womb thickening because she's living with obesity, and she's not absorbing the progesterone because she's been put on a weight-loss injection, she's potentially getting loads of oestrogen on top of her thickened womb lining, and that could potentially unmask cancers that are there or drive an early cancer to a more advanced stage.' More than 1.5 million people in the UK are now taking weight-loss jabs, with demand doubling in the last six months. The overwhelming majority are accessing them privately from pharmacies at a cost of around £200 per month. It is not known how many people are on both drugs, but the British Menopause Society has created guidelines after calls from GPs for advice to give to patients. Dr Janet Barter, the president of the Faculty of Sexual and Reproductive Healthcare, said there was 'a small but growing body of evidence that the new diabetes and weight loss drugs, which can bring really positive improvements to people's health, can also cause vomiting and severe diarrhoea in some patients'. 'Obviously this could render any medication, such as HRT tablets or oral contraception, ineffective if there hasn't been enough time for them to be fully absorbed,' she said. 'If these side-effects are occurring, then people should discuss the matter with their doctor or specialist clinician to find the combination of drugs that's right for them.'
BBC News
an hour ago
- BBC News
New EMAS ambulances to replace 30 older vehicles
East Midlands Ambulance Service (EMAS) is to replace 30 of its older ambulances across the move is part of a £4.7m government investment in new ambulances in the East Midlands, with the vehicles expected to arrive by next government says it aims to replace almost 500 ageing ambulances across England as part of a £450m plan to reform the NHS and improve emergency Urgent and Emergency Care Plan 2025/26 seeks to reduce pressure on emergency departments as demand for ambulance services nationally has increased. Health Secretary Wes Streeting said: "These 30 new ambulances will make a real difference to patients in the East Midlands, replacing old and tired vehicles and getting to patients in minutes, rather than hours."We can't fix more than a decade of underinvestment and neglect overnight. But through the measures, we will deliver faster and more convenient care for patients in emergencies."EMAS currently has a fleet of 827 operational vehicles, including emergency ambulances, fast response cars, specialised and driver training vehicles, community first responder vehicles and urgent care and patient transport vehicles, according to its annual report.
