Couch to 5k: Experience Getting Back Into Running

Lucy here 👋 I had started posting about yet another couch to 5k attempt on my personal socials, then a few sweaty videos on TikTok, and then, as I like to overshare and write too much, a blog appeared out of nowhere and anything else important got pushed aside.

Here’s my experience for anyone starting running, getting back into it, or interested in giving it a go.

What is Couch to 5k?

Couch to 5k is a concept with an app. It’s a nice way of helping people go from doing nowt (the couch) to running non-stop (ish) for 30 minutes or the equivalent to a 5k distance.

• The app breaks it down into 9 weeks, 3 runs each week.

• You can choose different voices to tell you when to walk, run and stop.

• Each run starts and ends with a 5-minute walk.

• As the weeks go on, the balance shifts from more walking to more running.

By the time you get to week 7, there are no walk breaks. It’s about digging deep — your body can do it, but your mind will try to tell you to quit.

Why I’m Doing It

Over the school holidays I couldn’t get to the gym. I hate home workouts and finding pockets of time to myself without hearing “MUMMMMMMYYYY” for half an hour is rare.

So I downloaded the app and did the first run.

I’ve done this many times before and failed post-kids. Pre-kids I could just run – physically and with the time to do it.

After tiny human number two, my lower back and hips had a bit of a hard time, to put it nicely. After 6 months of Chiro (thank you Tom!) I’m now in a good place physically — able to move with confidence and pick things up from the floor without groaning.

What I’ve Got Out of It

I’m on week 7. The longest I’ve run on this program is 23 minutes. It feels really good to say I can do that without wanting to die (dramatic, but IYKYK).

My week 7 is more like week 9 IMO, as 3 runs each week hasn’t always been possible. But the main outcome for me is being able to consistently exercise without any barriers. I can walk out the door and just be outside with my headphones.

When winter comes, inevitably I’ll have to have a word with myself to keep going, but me just plodding around my house is enough for now. I don’t need to enter races or keep up with anyone. It fits in with my life, and the extra movement alongside gym time is having a really positive effect:

• I feel more comfortable in my body

• I’m building strength again

• I have time to myself

It’s not for everyone, but you can make yourself into a runner with no money and little time. You just need someone telling you to move a bit more, plus your own strategies to overcome the noise in your head that stops you. Magic.

Key Takeaway

Couch to 5k works because it’s simple, free, and flexible. You don’t need to be fast or competitive. It’s just about showing up, one run at a time, and realising you can do more than you thought.

✨ Want to share your story? Join the conversation in the Panthea Wellness Club – our free UK Facebook group for women exploring real-life wellness.