My five tips for getting back into running CouchTo5k

In 2019 I completed my first half marathon. I ran the majority of it and challenged myself not to walk/ break until my I completed 10 kilometres. I completed it in 2hrs45 and wish I had pushed myself to do it in 2hr30.

I didn’t actually enjoy the half marathon it was exhausting but I would happily run 10K again. Maybe when I work up to 10K I will want to go further and faster. You can read about my run here.

So me and my friends are all at different stages of running. I am really trying to run 3 times a week and so far it is working. So I thought I would share my 5 top tips for getting back into running

Couch25k app

This free app is the best ( there are others out there you may prefer, find the right one for you). You can play any music you like and run at your own pace. So I trained using this app but when I got back into running I didn’t want to start at the beginning as I had a certain level of fitness but not great.

So if you are getting back into running and need guidance then set your self at a level that you feel comfortable with. It tells you on each day what you will run and what breaks. You select one that is best for you and run it a few times until you get used to it. I started at the end of week 2 and I ran till I felt good and strong enough to keep going.

The biggest tip to this app is if you struggle at a run just run it a few times until you nail it then go up to the next level. There is nothing more disheartening then failing a run. So don’t be hard on yourself.

Sort your music out!

Creating a playlist is definitely key to getting the legs pounding. Pick beats that motivate you, I have a lot of angry female music on my playlist and they help me beat that run.

It’s also really fun finding the right songs, sorting through your music and maybe treating your self to some new tunes.

Get the right shoes

When it comes to running it’s important to get the right gear but the most important thing is your feet! Buying the right shoes is key. I went to a running shop to buy my first pair of beautiful pink Brooks ( which I then lost) and replaced with a lilac pair of Nike.

Invest in your shoes. Nothing matters more than your feet when it comes to running. I did buy marathon socks but generally I will wear any pair I find. I bought my Nikes a week before my big run and I have only a few blisters that’s how good my shoes were. Once you find your size in a brand you can shop around and find the right shoes but any running shoe will be fine.

Treat yourself to some fun gear

What do you need for running? Breathable clothes suitable for all weathers, trainers and that it! I bought my running outfits from Primark two years ago and I still run in the. I have a few sets! A leopard and a pink and grey faded set and an Alice liveling grey set that I love. I also have a running hoodie that’s thin and had pockets. Some Nike green running shorts I bought on eBay for £3! And some purple snakeskin leggings.

I get really hot when I run even if it’s raining so I don’t like to wear too many layers. I often just run in my sports bra and hoodie and if it’s really cold I will add a running top.

I don’t like to carry a lot when I run just July phone headphones and house keys that’s it. If you are just starting with couch25k then you don’t need a water bottle unless you are running in the summer. When I went to the gym I fought some little fingerless weight gloves and I will run in them when it’s cold.

I track my runs on my Apple Watch but I care less about what it says I have achieved and more about what I am actually achieving. You don’t need a Fitbit or Apple Watch but it is a nice thing to have.

I like to be colourful and fun when I run. I miss my bright pink shoes. Even though it’s a bad habit

Timing is key

I could not get motivated to run. I knew I should, I knew it would be good for me but i just didn’t want to. I could not be arsed.

So a few weeks ago I just decided to go first thing in the morning. When I got up, no showering, just got dressed and up and went. I found that this was the perfect time for me. If I had to think about it then I wouldn’t want to go.

I woke up last Monday in tears because I was so tired. Frank had been up all night and I was exhausted. Gav asked me what I was going to do and I said run. I felt great for doing it and I didn’t stop all day. Even though I was so tired I felt great, it gave me energy.

So you need to find the right time that suits you? Morning evening, during your lunch break.

In summary

Running is just finding your own path. Some days you will love it others you will hate it. Some days you will wish you could run with someone other times you will be great full for the solitude.

There are no wrongs really, just build up your running gradually and you will be running 5k with ease! Your body forgets so quickly so you may have to backtrack but don’t lose hope. It’s just about getting into the groove or running.

2 responses to “My five tips for getting back into running CouchTo5k”

  1. […] won’t shift any of this belly weight. Me and my friends have been chatting about getting into the groove of running. Over a year ago I ran a half marathon so I knew I can run, plus get […]


  2. […] I am fitter I am also happier. I know what I need to do and the simplest way to motivate me to run to set out my clothes for the next day. Everything else is already set up, I have been […]


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