Starting Couch to 5k 🏃🏻‍♀️

I’m not going to sugarcoat it: starting Couch to 5k as a beginner runner in the middle of a Scottish winter feels like a slightly mad decision. There’s nothing like attempting to get fit when it’s freezing, dark by 4pm, and the wind feels like it’s cutting right through your jacket. But here I am, determined to transform from “barely able to jog 1km without collapsing” to someone who can run 5km - without stopping. Yes, I’m aiming to go from huffing and puffing my way through a few hundred metres to actually *running* for a sustained period, and I'm going to do it while dodging rain, sleet, and the occasional snowflake.

Why Couch to 5k?

I chose Couch to 5k because it’s specifically designed for beginners like me - people who might not be “runners” yet, but who want to be. I’ve never been particularly fit over the past five years or so, and at the moment, running for even a kilometre feels like an impossible challenge. But Couch to 5k promises a slow, structured approach to running, starting with short intervals of jogging broken up by plenty of walking. It’s all about building up gradually so your body can get used to running without feeling like it's been hit by a bus after every session.

Plus, there's something motivating about the idea of following a plan. It’s nice to know that there’s a method to the madness and that if I just stick to it, I'll be able to run 5k in a few months. At least, that’s the theory!

Week One: Finding the Courage to Start

The first week was a bit of a shock to the system. You’d think that starting with 60-second jogging intervals wouldn’t be too bad, but I quickly learned that 60 seconds can feel like an eternity when you’re as unfit as I am. The cold didn’t help, either. There’s something about stepping outside into the winter chill that makes every muscle tense up instantly. And of course, because it’s Scotland, the weather is completely unpredictable. One day I was running in bright, chilly sunshine, and the next I was getting drenched by a freezing rain shower halfway through the route.

But I made it through the first three runs, and that felt like a huge victory. There’s a certain satisfaction in getting out the door, even when the conditions are miserable. I realised that the hardest part is putting on my trainers and actually getting started. Once I'm outside and moving, it’s not so bad.

Embracing the Layers

Running in winter means embracing layers - lots of them. I’ve discovered the importance of wearing a thermal base layer and a good windproof jacket. A woolly hat and gloves are also a must because, let’s be honest, freezing ears and fingers make a run feel twice as hard. I’m still figuring out the right balance, though; halfway through each run, I end up feeling like I’m overheating and want to throw my jacket in the nearest hedge.

I’ve also become very familiar with the local pavements and paths, scouting out the best-lit routes and avoiding the ones that turn into ice rinks when the frost settles. I have a growing collection of high-visibility gear so I don’t accidentally blend into the winter darkness.

The Mental Struggle

I’m finding that the mental challenge is just as tough as the physical one. There are days when my bed is far too cosy, and I have to argue with myself to get outside. But I’ve realised that it’s okay to struggle. Every single run is an accomplishment, even if I have to slow down or add in an extra walk break. I keep reminding myself that it’s called *Couch* to 5k for a reason - this programme is for people who are starting from scratch.

The Small Wins Keep Me Going

What’s keeping me motivated are the small wins. Each week, the jogging intervals get a little bit longer, and I’m surprised by how my body is slowly adapting. I can already feel the tiniest bit of progress; my breathing isn’t quite as desperate, and I’m starting to feel a tiny sense of achievement after each session. It’s not easy, and it’s definitely not glamorous, but I’m doing it.

There’s a satisfaction in knowing that I’m challenging myself, even if my pace is closer to a fast walk than a proper run. I’m learning to embrace the process and take it one run at a time, trusting that the improvement will come.

Looking Ahead

I’ve still got a long way to go, but I’m determined to keep pushing through the Scottish winter. There’s a sense of pride in not letting the dark, cold mornings stop me. By spring, I hope to be running 5km without stopping - and who knows, maybe I’ll even enjoy it! For now, I’ll settle for the thrill of each completed session and the joy of coming home to a hot cup of tea.

Here’s to the journey!