Couch to 5k coach Jo Whiley recommends running with others "You never regret a run," according to Giovanna Fletcher, host of BBC Sport's newCouch 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. Couch to 5Kis 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 â 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 â the widow of rugby legend Rob â 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." 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 theEngland Athletics website,externalandparkrun,externalorganises 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." 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." This video can not be played Running 'builds up strong mindset' - Lindsey Burrow 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 â you've done it." 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."
Couch to 5k - Top tips to get started with running
TruthLens AI Suggested Headline:
"Couch to 5K: Essential Tips for Beginner Runners"
Bbc News
8.5
TruthLens AI Summary
Couch to 5k coach Jo Whiley emphasizes the importance of running with others to maintain motivation and enjoyment. According to Giovanna Fletcher, host of the Couch to 5K podcast, getting started can be challenging, but committing to a running routine is one of the best decisions for mental health, as supported by the NHS. The Couch to 5K program provides a structured, beginner-friendly plan to ease newcomers into running. Key tips for beginners include planning a route, wearing comfortable clothing and shoes, and simply getting out the door. Whiley and other runners share their experiences, highlighting that initial runs may be tough, but over time, the body adapts, and running becomes easier. Lindsey Burrow, who turned to running as a way to cope with grief, notes that every new runner must start somewhere, and the journey becomes rewarding as strength and resilience build with practice.
Running with a friend or joining a local running club can greatly enhance the experience, making it less daunting and more enjoyable. Whiley finds that having someone to talk to during runs can distract from the physical effort, turning the activity into a social event. The Couch to 5K program encourages participants to focus on their individual progress rather than comparing themselves to others. Fletcher points out that anyone can be a runner, regardless of their pace or distance. The psychological benefits of running, such as improved mood and increased patience, are significant, according to Burrow, who recommends running early in the morning to set a positive tone for the day. While every run may not be easy, the feeling of accomplishment and the endorphin release after completing a run are invaluable. Ultimately, both coaches and experienced runners agree: the key is to persist, as every run contributes to overall fitness and wellbeing.
TruthLens AI Analysis
The article highlights the importance of running as a means to improve mental health and promote physical activity. It serves as a motivational guide for beginners who may feel apprehensive about starting their running journey. The emphasis is on community support, as running with others can alleviate the challenges faced by beginners. The overall tone is encouraging and supportive, aiming to inspire readers to take up running for their well-being.
Purpose Behind the Publication
The primary goal of the article is to promote physical activity, specifically through the Couch to 5K program. By presenting testimonials and tips from well-known personalities, the article seeks to make running more accessible and less intimidating for beginners. This aligns with broader public health initiatives aimed at improving mental health through physical activity.
Community Perception
The article aims to foster a positive perception of running as a community activity that not only benefits individual health but also promotes social interaction. By sharing personal experiences and success stories, it encourages readers to view running as a shared journey rather than a solitary effort.
Potential Concealment or Bias
There doesn’t appear to be any overt concealment of information. However, the article may downplay the challenges or risks associated with starting a running regimen, such as the potential for injury or the psychological barriers some individuals face. This could lead to an overly optimistic view of running.
Manipulative Aspects
The article has a low manipulation rate. While it promotes a positive narrative about running, it does not mislead or provide false information. The testimonials are genuine, and the advice is practical. The language is supportive, encouraging readers to take small steps towards their fitness goals without instilling fear or reluctance.
Truthfulness of the Content
The information presented appears to be accurate, with references to credible sources like the NHS and real-life experiences from individuals who have benefited from running. The emphasis on community and mental health aligns with existing research on the benefits of physical activity.
Societal Implications
This article could potentially encourage a healthier lifestyle among readers, leading to increased participation in running and community fitness events. In a broader context, promoting physical activity can have positive effects on healthcare costs and public health outcomes.
Target Audience
The article appeals to beginners and those hesitant to start exercising, particularly individuals seeking support in their fitness journey. It may resonate more with women and individuals who have experienced loss or grief, as highlighted by Lindsey Burrow's story.
Market Impact
While the article may not have direct implications for stock markets or specific companies, it could influence the fitness industry, particularly businesses related to running gear, community events, and health programs. Increased interest in running can lead to higher sales for athletic wear and sports equipment.
Geopolitical Relevance
There is no direct geopolitical significance tied to this article. However, it does relate to current global discussions about mental health, well-being, and the importance of community support in times of social isolation.
Use of Artificial Intelligence
It is possible that AI tools were employed in drafting this article, especially in organizing information and ensuring clarity of messaging. The structure of the content and the focus on motivational elements suggest a methodical approach that could be enhanced through AI assistance.
Conclusion
The article serves as a motivational guide that encourages readers to embrace running for both physical and mental health benefits. Its supportive tone and practical advice contribute to its credibility and relevance in promoting community fitness initiatives.