Five kilometers can often be intimidating, especially for people who have never run faster than 5.5 miles per hour except on Black Fridays. But no worries, there is a fitness program called Couch to 5K, abbreviated as C25K, which can get rid of the case of couch potatoes in nine weeks. The program was created by Josh Clark in 1996 and was designed to develop a plan for beginner runners as motivation through manageable expectations. Fun fact: Josh Clark’s motive for creating the app was to help his mother get off the couch and start running. 

To get started, download the NHS C25K app to your mobile device and figure out when you plan to run. To ensure you stick with the running plan, try to strategically work it into your schedule so you do not get overwhelmed and burn out from the program. Map out a running route that is safe and matches your targeted distance. Purchasing gear such as running trainers is essential; having the wrong footwear can result in injury. Fleet Feet is a reliable store where you can get personalized trainer shoes that complement and support the structure of your feet. The recommended diet for C25K is one of proteins and healthy fats like salmon and avocados. 

For absolute beginners, the running plan typically starts with a five-minute walk, followed by a thirty-second jog, and then a ninety-second walk; this is repeated five times. The workouts progressively get more intense with each week as your body adapts. You may be wondering, Why should I get off the couch? I love watching me some Grey’s Anatomy, and running hurts.

There are enormous physical and mental health benefits to running. Regularly running can help protect against bone diseases such as osteoporosis, a condition in which bone mineral density and bone mass decrease. It can improve cardiovascular health by improving blood circulation and lowering blood pressure. Running can improve your mental health by freeing your mind from stress and lowering the chances of depression. You are also at a lower risk for cancer when you actively run.

You might feel as if the benefits are not worth it because you have been alive and fortunate, but you will not realize how bad you have felt until you have reached a strong physicality. The philosopher Socrates said, “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”