The first thing I tried to help me with getting healthy in terms of exercise was the free Couch to 5k mobile app mobile app from the NHS (National Health Service), This was actually suggested to me by my doctor as part of my starting to be healthy. I always liked the idea of running as people seem to enjoy it and then you can look around your town or go cross country, but at the same time I didn’t ever feel the desire or want to go for a run. But deciding I needed to do something I downloaded this app to give it a try.
The app is designed for those that donat run at all which is the category I most definitely fell into! The goal is to help people help themselves and I was well up for this. It doesn’t take any money assuming you have some trainers and you can start easily.
Once you have downloaded the app you can then select from a number of famous people who will be the audio to walk and talk you through the experience. You can decide between the super fits and the the pro athletes depending on what works for you to help the motivation, but if you would rather a more familiar voice and more of a comfort approach then there are people for you as well. The current list of voices in the app which are provided through the BBC is
- Steve Cram – One of England most famous Track and Field Athlete – Steve Cram
- Reece Parkinson – A broadcaster for the BBC but a keen runner here to support you in journey as he runs whilst supporting his Type 1 Diabetes. Reece PArkinson Instagram
- Yasmin Evans – A TV and radio host keen to share experiences of her running journey – Yasmin Evans
- Jo Whiley – Jo is a TV personalty and Radio host and so a well known voice to offer you support whilst you are exercising – Jo Whiley
- Denise Lewis – Denise was an olympic Heptathlon athlete and so no stranger to running and exercise and so shares experiences. Denise Lewis on Wikipedia
- Sanjeev Kohli – Is an actor, comedian and writer and so well known regular face from BBC TV channels. Sanjeev Kohli on Wikipedia
- Sarah Millican – Sarah is a british comedian which I think is fair to say is not known for her sporting prowess but supporting the masses – Sarah Millican’s website
- Laura – Laura was the voice of the original version of the app and so a solid part of the history of the app for those that use this app more often
Once you have downloaded the Couch to 5k app and selected the voice you would like to support you then it is time to complete a couple of optional questions around your goals from the program. Are you looking to run longer or harder, lose weight or just start to do some exercise. I find when completing these there is little benefit than an amendment to the wording you see on some screen but it is research for the NHS to see what people are using the site.
The goal is at least 3 RUNS per week, then each run challenges you a little bit more but in small increments.
The way the Couch to 5k app works is to step you into running is a very small way. I remember my first run, it felt hard but it was achievable. All “runs” start with a 5 minute walk to ust get the legs moving and muscle warming. The first run though is then a goal to run at your own pace for 60 seconds, and then walk for 90 seconds to recover, this repeats then for a further 7 times. It is achievable and small steps into the direction of being a runner. The next days run is the same again, it is about gentle progression
Week 2 sees the run go from 60 seconds to 90 seconds but the recovery walk also increases to 2 minutes. This progression though gives a solid base and then makes it possible for you to go to week 3 where the runs become longer. If you really struggle there is nothing to say you cant do that day again.
In week 3 it moves to up to 3 minute runs which is now achievable as you have the basics up and running,p each week then it increase until week 10 where the goal is 30 minute run which ideally would achieve a 5 km run in so really it should be called the Couch to 30 mins, but it isn’t so catchy.
I have completed this processes twice. Yes, I did stop for a while and so went back to the app to start again, the second time I started from week 4 and then built back up again as I still had the ability to complete up to that point.
My Experience with the Couch to 5k app
I found this app was a great way to try running and would recommend it for ANYONE to try. I did this just with the trainers that I had and the clothes I had with the theory that if I got into it then I would get some of the better kit to “look the part”. I did end up buy my first Under Armour clothes and very expensive trainers in a bid to look the part and the trainers to try and help what was starting to be some sore knees as I was running almost everyday in my drive to do better, as remember, I am all or nothing!
I must admit that I never “Got the Running Bug” and so it was always feeling like hard work and not really fun. I have found that I am not a runner and think I struggle with exercises that are aerobically challenge (swimming falls in here as well although I swam a lot as a child) and so if I am panting or fighting for air then I find it hard to commit and this is what has in part settled me on current Gym exercise.
Those that want to try jogging or WANT or NEED to try SOMETHING I think this is a great item to try. There is no intimidation of people in a gym and a great start. I was VERY conscious of looking like a fat lad running who doesn’t below which is really sad that we care that much but it is reality. So I chose to run either early in the morning before work or late in the evening, both times when there were few people around and it was dark which made me more comfortable with the experience.
In addition I would then use my airpods so that I could play music and then with this Couch to 5k app on in the background it would overplay the music so that you could still follow the stop and start commands whilst also listening to something at the same time. At this time I was enjoying listening to an audio book and so would recommend you can use this time for an audio book, pod cast, music, video or whatever helps you control your head space
Suggestions
One thing I did buy quite soon was some shorts with inner shorts AND a place to hold my phone properly that wasn’t a loose pocket. As someone with a bit of weight wanting to lose weight there is the inevitability of some chaffing happening off those thighs and so the inner shorts really help. If you DO have any issues with chaffing then I have found in the UK SudoCrem (nappy cream) is magical at recovery overnight.
Going back to the shorts however here is a link to the shorts I got (this is not a sponsored link) but these shorts have been great as they are comfortable and the phone once in the pocket is going nowhere which is ideal and you can just get on with the running and listening.
If you are thinking you would like to try running then go for it. The Couch to 5k app is great as an option to try, there are others and for those that have done a BIT of running there is even more apps out there for those that would like to concentrate on their runs being longer or faster or better. If you have targets then you can achieve them with support.
Remember – It is One Day or Day One – You Decide and so if you want to start your journey, this is a great way to start.
