Get Moving with Couch to 5K: kitround’s Guide for Beginners

Hello running recruits! 

If you’re reading this blog, you may be about to embark on your first run.

Congratulations!

We know the first step can be a little intimidating, but fear not, you’re in good company. We’ve all felt it, one time or another.

The good news is that with the right mindset and training plan, you can turn your dreams of running into a reality. And what better way to start your running journey than with the much talked about Couch to 5K!

Now, get off the couch – let’s do this!

The Couch to 5K Programme

Designed to take you from couch potato to confident runner in just 9 weeks, Couch to 5K is a popular running programme for beginners.  Combining walking and running intervals to gradually build your endurance and help you cross that 5K finish line.

Here’s kitround’s guide to how to make the most out of the Couch to 5K app.

#1. All the Gear, no idea!

Before you start, get a good pair of comfortable, supportive running shoes and some fabulous kit. 

The right shoes can make a world of difference in preventing injuries and providing the necessary support for your feet.  Either check out the kitround listings for preloved running trainers today or visit a specialty running store for a proper fitting to find the shoes that work best for your individual needs.

As for running kit, the more fabulous you look, the more fabulous you’ll feel. Some stylish shorts or leggings and a bright top can put a bit more bounce in your step.

Check out kitround’s running kit listings today.

#2. Start Steady and Listen to Your Body

As excited as you might be to start, remember that running is a high-impact activity and your body needs time to adjust. Begin each session with a five-minute walk to warm up your muscles and gradually increase your running time as you progress.

Listen to your body and be mindful of any aches or pains. You may feel muscles you didn’t know you had, start to answer back! 

If something doesn’t feel right – pain is different from an ache – take a break and rest before continuing.

#3. Stick to the Plan

Couch to 5K delivers a structured plan with specific running and walking intervals. Stick to this plan and resist the urge to push yourself too hard, too soon. Remember, it’s not a race against time; you’ll benefit in the long run (!) by playing the long game. 

Trust the process and give your body the time it needs to adapt and respond positively to the training.

#4. Find a Running Buddy or Community

Running can be a very solitary sport and it’s hard to stay motivated. Especially in the early days, when it’s tough. It can be much more fun running with others. Find a running buddy or join a local running club so you can share the highs and lows.

Someone you can meet at the start to warm-up with, plan routes, share progress and struggles. 

A buddy who matches your pace, who you can chat with easily along the way. Someone who will make sure you show up and offer encouragement, motivation, and accountability. 

Having someone bobbing along beside you, can make those long runs feel all the more doable.

#5. Prioritise R&R (rest & recovery)

Rest days are just as important as the running days. Your body needs time to repair and strengthen. Our advice is schedule in at least 1 or 2 rest days every week. On those days, focus on stretching, try foam rollering, and any other recovery techniques that suit you, to help your muscles repair and prevent injuries.

#6. Track Your Progress

It’s fun to keep a record of your runs, routes, distances, and times. Tracking your progress not only helps you see how far you’ve come but also acts as a great motivator to keep going.

You could use a running app or journal to keep track of your own personal wins and favourite running routes.

#7. Celebrate Every Victory

Whether it’s completing your first full run or reaching your personal best time (PB), celebrate your victories, no matter how small. Every run is an achievement and every step forward, progress.

Every runner started somewhere.

Embrace the Couch to 5K programme, take it one run at a time, and before you know it, you’ll be crossing that 5K finish line with a smile a mile wide.

Happy running and let us know how you get on!

BBC Radio 2’s presenter Jo Whiley recently announced an added feature to the BBC Sport (& Department of Health & Social Care) Couch to 5K free fitness app.  Where users looking to surpass their 5K target, can unlock access to Beyond Couch to 5K to improve their fitness, stamina and set new goals.

From Couch to Kitround – get all the kit you need

For replacement trainers and a fresh set of running kit, head over to kitround listings and see what’s available today. 

All the gear – loads of ideas!

For men, women, teens and kids. Search for your size and snap up your favourite brand, style, colour.