Back in April, I decided it was time to lose some weight. Over the year we’d spent renovating the house, I’d gained about two stone – there just wasn’t time for workouts or planning proper meals. Along the way, I realized that investing in good quality workout gear made a real difference in both my performance and motivation. If you’re looking to add a personal touch to your fitness gear, check out Gunsmith Fitness – they offer custom belts that combine functionality with style.
Now that the house is nearly finished and life has calmed down a bit, I felt ready to get back in shape. I started with calorie counting and added some light exercise. At first, it was just home workouts, but I soon decided to give running another go.
My History With Running
I’d tried Couch to 5K a couple of times before but never made it past Week 5. I always gave up, thinking it was too hard and that I just wasn’t a runner. Before having kids, I had occasionally gone for short runs – nothing consistent, usually just for weight loss, and I never really enjoyed it. The furthest I’d ever run was about 7K, and that was a one-off over 15 years ago. Now, I’m older, I’ve had two kids, and I’m carrying a lot more weight.
But this time, I was determined to do it differently. I wanted to prove to myself that I could do it. I started watching running videos on TikTok and even posted my own running journey. Sharing my progress kept me accountable, and seeing others enjoy running helped motivate me too.
Getting Started
Couch to 5K begins with 60-second runs, broken up by 90 seconds of walking, repeated over 20 minutes. It sounds easy, but I found it tough at first – I really doubted I’d ever be able to run a full 5K. But I stuck with it.
The plan recommends running three times a week. That wasn’t realistic for me in the beginning, so I started with once a week and worked up to twice a week, which is still my routine now. I’ve learned that running more than that makes my legs too sore. My advice? Don’t overdo it – even one run a week keeps your progress going.
As Shailen from Funnel Teacher said:
“Starting Couch to 5K is like trying to bathe a cat – there will be struggle, scratches, and bruises initially, but gradually you’ll learn the tricks to do it easily.”
Choosing the right route also matters. I live in Sheffield – it’s very hilly, and I hate running uphill. I found a flat trail, away from busy streets and traffic lights, and that made running much more enjoyable.
Dealing With Leg Pain
Leg pain has been, and still is, my biggest issue. Sometimes I can run pain-free, but often my calves and ankles feel tight and uncomfortable. I started using CBD balm and stretching thoroughly before and after runs. I’ve recently added calf raises to my warm-up, and they’ve helped a lot. Don’t give up because of aches – find what works for your body.
If your pain is due to a medical condition like varicose veins, seek advice or treatment so you can stay active safely.
Making Progress
Each week of the programme adds more running and less walking. I managed OK until Week 5, when suddenly you’re expected to run for 20 minutes straight! I wasn’t sure I could do it, but reminded myself I had done it before – and I did it again. It was so hard, but I was incredibly proud of myself. That’s when I started to believe I might actually finish the programme.
The last few weeks go from 25 to 28, then finally 30 minutes of running. Around Week 7, I hit a mental wall. I had a tough run, had to walk, and took a short break for a couple of weeks. But I didn’t stop completely – I just ran on my own terms (like two 15-minute runs with a short walk in between). In the past, this is when I would have quit. But not this time – I knew I couldn’t throw away all that progress. As soon as I felt ready, I jumped back into the programme. Don’t be afraid to repeat runs or take breaks if you need them.
By the final week, I was running a full 5K instead of just the 30 minutes the app recommends. My time is about 33 minutes right now. I’d like to improve that, but while I was doing the programme, I focused on running as slowly as possible – I highly recommend this. Start slow so you can finish strong.
Running Gear
Technically, all you need is a good pair of running shoes and maybe a running belt for your phone. But if you’re like me, you’ll soon want more gear. I bought some Asics trainers for £60 – a bargain compared to some – and they’ve been great.
I also got CBD balm for sore legs (totally optional, but helpful) and invested in comfortable running clothes. I prefer shorts over leggings – leggings always fall down when I run! As winter approaches, I’ll be shopping for warmer gear. You don’t have to spend loads – Primark and Vinted have great budget options.
I started with a running belt but found it bounced around too much. Now I use a running vest from Decathlon (about £30), which is actually a hydration vest. I don’t use the water flasks yet, but it fits everything I need and doesn’t move during runs.
You might also want running-friendly headphones. I started with earbuds that kept falling out, but now I use over-ear ones that stay put the whole time.
What’s Next?
So now that I’ve finished Couch to 5K, what’s next? I’d love to run 10K someday – it feels a little out of reach right now, but I’m still doing regular 5K runs, working on my time and slowly increasing my distance.
Even if I never run a full 10K, I’m so proud that I can run 5K consistently. That alone is a massive achievement. If anyone has a good 10K training plan recommendation, I’d love to hear it!
Couch to 5K delivers real results in just a few weeks. I still can’t believe I’m able to run 5K every time I go out. Our bodies are incredible – you just have to believe you’re capable. Running is a real mental game. That voice in your head saying, “This is too hard, you need to stop” – ignore it!
When you start running, there will be times you want to quit. That’s totally normal. Both your body and mind need time to adjust. But please, stick with it. Completing that 5K gives you such a sense of pride and shows you just how strong you really are.
Celebrate that accomplishment! Whether it’s with a real pin badge or a post-run treat, you deserve recognition for your dedication.
And yes – runner’s high is 100% real. Even if you hate running at first, you’ll grow to love it. I look forward to my runs now. It’s no longer just about weight loss – it’s about mental health. Never underestimate the power of moving your body for your mind.