Search the Internet for advice on how to be in shape and you might just find yourself on a “Couch at 5K» running plan, which takes people from complete beginner to running 5K.

The program is recommended by the NHS websiteand a Couch to 5K app – voiced by celebrities such as comedian Sarah Millican – was developed by the NHS and BBC in 2016.

But until recently, little research had been done on the program’s effectiveness. Although many people find it helpful, some experts worry it pushes people too much, potentially stopping them from exercising or causing injury.

So what do we know about the potential pros and cons of Couch to 5K?

Exercise is one of the most common healthy lifestyle recommendations because it reduces the chances of developing a host of medical problems, from obesity and heart attacks to less obvious problems like depression and cancer. Doctors generally recommend spending at least 150 minutes per week in moderate aerobic activity, which may include running or brisk walking.

The Couch to 5K program is designed for people who are currently not exercising and I want to prepare myself to be able to run 5K non-stop, for nine weeks.

It uses an approach called interval training, where running is interspersed with walking. So the first week, people should do 60 seconds of running, then 90 seconds of walking, for 20 minutes. The time spent running increases from week to week.

The idea was developed by an American amateur runner named Josh Clark, who wanted to help people exercise gradually, without an unpleasant start. “I had a theory that maybe you could do it in a gentler way,” he said. told the BBC in 2018.

Interval training is a common technique, but the timeline used in Couch to 5K was not rigorously researched before its adoption in the UK, says Dr Nicola Relph, sports scientist at the University Edge Hill in Ormskirk. “It was designed in the US and then just transferred to the UK. There is very little academic evidence for its use, despite its popularity. »

Free and easy

The program certainly has some positive points. Unlike signing up for a gym membership or hiring a trainer, the Couch to 5K app is free and easy to use.

GPs often recommend it, says Dr Sarah Taylor of Liverpool John Moores University. “If you have a cell phone and can download the app, then here you go.”

Read next

Indeed, seven million people had downloaded the NHS Couch to 5K app by April this year, making it incredibly popular.

Part of the appeal may be that, for non-runners, being able to run 5K in nine weeks seems impressive. “That’s the positive side, it gets people interested,” says Dr. Relph.

On the other hand, that pace might be too fast for some people, leading them to find longer runs too difficult or suffer pulled muscles and other injuries, she says. “If they have knee or ankle pain, they might think, ‘Oh, I’m not cut out for exercising.’ They are really afraid of getting hurt. So they go back to doing nothing,” says Dr. Relph.

A recent study, involving 34 people who completed programs similar to Couch to 5K through local running clubs, found half of those who started gave up.

Abandonment

A larger study by Dr. Relph’s team proved even more discouraging. She followed 110 people who started Couch to 5K and notes that three quarters have abandoned it. One in five have suffered a running injury.

More people dropped out during the fifth and sixth weeks, and this could be because the amount of running increases quite sharply during this period – from five minutes of running at the start of the fifth week to a 20 minute run at the end. “There is a huge increase in training load,” says Dr. Relph.

There are ways to make things easier, though, she says. The first is to simply follow the program more slowly. In fact, the NHS site recommends that people increase runs at their own pace, if necessary.

Oxfordshire-based calligrapher and life coach Jane Morton Driscoll, who took Couch to 5K earlier this year, has found success this way. It took him 16 weeks to reach the end of the program and he continues to run regularly. “I was able to listen to my body and I knew I was going to get to the end,” she says.

People can also reduce their risk of running injuries by doing leg strength exercises, such as squats, says Dr. Relph. “A few basic strength exercises incorporated into the program can help,” she says. “Anything to build the muscles around your knees.”

Not surprisingly, people who follow beginner running programs become more fit, according to a study of 34 people. join running clubs. After 10 weeks, they performed significantly better on a shuttle fitness test (also known as a sound test) and slightly improved their body mass index, which measures your healthy weight.

Professor Stacy Clemes of Loughborough University, who led the study, says running clubs might be a better way to start a beginner’s exercise program because they tend to progress more slowly if the group seems to need it.

She also recommends people try their local Parkruna free group running event held at many local parks. Although the course is 5 km, people are encouraged to walk or run at your own pace. “It’s a great way to keep people motivated and excited about running.”