Are you looking to get back into exercising? The Couch to 5K is a free app which is aimed at people new to running, people who want to get back into running and those who want to be more active. With the Couch to 5k programme, you’ll be running five kilometres in just nine weeks. You can either download each week as a podcast or get the entire app for your smart phone.

Sometimes it can be difficult to know where to start when it comes to exercising, giving yourself a goal, just like the Couch to 5K, will allow you to gradually build up your fitness and stamina at a pace that suits you. The programme is designed to last 9 weeks however you can repeat a week until you are ready to move on, it’s all about how you’re feeling and when you’re ready.

Running is great for your physical health and combined with a healthy diet it can also help you lose weight. Not only that but running is also great for your mental health as it allows you to challenge yourself, increasing your self-belief and confidence as you have a target and goal to work towards. Being active and running can also work as a stress reliever and can even help with depression.

Increasing your level every week can give you a sense of achievement and you might even find that you’ll be surprised with your own ability to push yourself.

5 tips when you’re running

1. Keep your hands relaxed and your arms at 90 degrees to prevent tension in your shoulders.
2. Breathe deeply and avoid quick shallow breaths.
3. Stretch properly after your run to allow your body to recover properly.
4. Listen to music to motivate you and encourage you to keep going.
5. Wear the right shoes to prevent injuries.