Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.

An NHS initiative designed for complete beginners. Why not set yourself a 5km running goal for 2021 and get people to sponsor you along the way? This is a 9 week programme which will take you literally from your couch to being able to run 5km. And you get to choose when and where you go for your first full 5km run! Boost your self confidence and self belief, not to mention your heart and lungs and overall well-being!

There's even an app to track your progress and podcasts with lots of helpful hints and extra motivation.

Download the programme               Create a fundraising page

This is a completely self-run activity, but we'd love to know if you're participating and fundraising for us, so drop us a line here and we'll help cheer you on your way.