The Couch to 5K Podcast

Javeno McLean brings his enthusiasm and inclusiveness to this episode. Javeno is a Pride of Britain award winner for helping to transform the lives of sick, elderly and disabled people through exercise. He's become known for his viral videos, where he shares his messages of showing gratitude and inclusivity.
He tells Giovanna he's driven to try to make people passionate about exercise in order to stay motivated and he believes going out for a run can often be a battle with the mind.
Javeno reacts to a powerful story from our couch buddy today. Katie Stevenson, who has incurable cancer and epilepsy. Katie logs her running journey on instagram @iamkatiestevenson
Presenter: Giovanna Fletcher
Producer: Alex Webb
Exec Producer: Katherine Hogan
For more information on the NHS Couch to 5K programme follow the link below and download the free app. https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/?WT.mc_ID=Couch_Podcast_BetterHealth&wt.tsrc=display
What is Couch to 5K? It’s a simple, free running plan for absolute beginners
How do you do Couch to 5K? Download an app(details below) and away you go!
Can you do Couch to 5K on a treadmill? Yes, on a treadmill or outside.
How does Couch to 5K work? You will have a trainer in the app starting you off with a mix of running and walking.
How long does Couch to 5K take? You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to.
You'll find the NHS Couch to 5K app in all the usual places you get your apps from.

Today's conversation is about running with a life-changing condition. Couch to 5k coach and TV and radio presenter Reece Parkinson talks about his relationship with running after being diagnosed with type 1 diabetes. Alongside him is Sally Chambers, who used Reece as a coach on the app and became a friend. She talks about how she uses running after being told she has stage 4 bowel cancer.
Reece is familiar as one of the voices of the NHS Couch to 5k app. He believes running is an armour for life after being diagnosed with type1 diabetes at just 26 whilst recording a TV documentary.
He ‘met’ Sally Chambers on a live radio feature about Couch to 5k. They went on to meet in person at a local Park Run and have become friends ever since. Sally was diagnosed with stage 4 bowel cancer and she explains how running has helped her since 2019. She's now part of the 5k Your Way movement for people impacted by cancer.
Sally tells Giovanna that she has been through more than 50 cycles of chemotherapy and thought she’d never run again after multiple surgeries. However, she has now completed more than 100 Park Runs. And gets out three times a week between her chemo treatment. She says it’s given her sanity back and provides her with headspace.
There's an obvious mutual respect between Reece and Sally with a heart-lifting unity over what running and Couch to 5k can do for people.
Presenter: Giovanna Fletcher
Producer: Mark Shardlow
Exec Producer: Katherine Hogan
For more information on the NHS Couch to 5K programme follow the link below and download the free app.
https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/?WT.mc_ID=Couch_Podcast_BetterHealth&wt.tsrc=display
What is Couch to 5K? It’s a simple, free running plan for absolute beginners
How do you do Couch to 5K? Download an app(details below) and away you go!
Can you do Couch to 5K on a treadmill? Yes, on a treadmill or outside.
How does Couch to 5K work? You will have a trainer in the app starting you off with a mix of running and walking.
How long does Couch to 5K take? You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to. You'll find the NHS Couch to 5K app in all the usual places you get your apps from.

This is an incredible story. From addiction to drink and drugs... to running the London Marathon in just a bra and knickers. Bryony Gordon's story is full of laughs, astonishment and courage.
Bryony has had a lot to deal with. OCD, mental illness, depression and addiction. She was an alcoholic when she ran her first London Marathon, which proved a life-changing moment. Her world was falling apart when she first decided to put on some trainers and go for a short run. A decision which left her mind feeling cleansed.
She entertains us with her story of how she came to be a marathon runner following an off-the-cuff comment to Catherine, Princess of Wales. And now she's known for doing marathons in just her underwear as a celebration of body image.
"Running saved my life' she says with a smile and a laugh. But amongst the funny stories is an uplifting truth.
Presenter: Giovanna Fletcher
Producer: Mark Shardlow
Exec Producer: Katherine Hogan
For more information on the NHS Couch to 5K programme follow the link below and download the free app.
https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/?WT.mc_ID=Couch_Podcast_BetterHealth&wt.tsrc=display
What is Couch to 5K?
It’s a simple, free running plan for absolute beginners
How do you do Couch to 5K?
Download an app(details below) and away you go!
Can you do Couch to 5K on a treadmill?
Yes, on a treadmill or outside.
How does Couch to 5K work?
You will have a trainer in the app starting you off with a mix of running and walking.
How long does Couch to 5K take?
You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to.
You'll find the NHS Couch to 5K app in all the usual places you get your apps from.

Giovanna’s guest today is one of the greatest names in British Athletics, Steve Cram. If you’re doing the NHS Couch to 5k programme, you’ll know he’s one of the coaches. He still loves running and the grassroots of the sport after an illustrious career.
Giovanna goes in to how the boy from Jarrow went on to become such a great. He talks about taking up running through to becoming an Olympian and World Record holder.
Steve talks about the influences in his life, including a number of familiar names for athletics fans. And what it’s like to break a world record.
But his passion for running goes way beyond his past achievements…and even his time in the commentary box for the BBC.
Steve tells Giovanna there are very similar principles whether standing on the start line at the Olympics or completing Couch to 5k programme. Have a plan, trust the training and have a go! And generally the hardest part of any run is getting out of the door.
It’s an entertaining episode with lots of great advice from Steve who also meets Kev, who had Steve as his Couch to 5k coach.
Presenter: Giovanna Fletcher
Producer: Mark Shardlow
Exec Producer: Katherine Hogan
For more information on the NHS Couch to 5K programme follow the link below and download the free app.
https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/?WT.mc_ID=Couch_Podcast_BetterHealth&wt.tsrc=display
What is Couch to 5K? It’s a simple, free running plan for absolute beginners
How do you do Couch to 5K? Download an app(details below) and away you go!
Can you do Couch to 5K on a treadmill? Yes, on a treadmill or outside.
How does Couch to 5K work? You will have a trainer in the app starting you off with a mix of running and walking.
How long does Couch to 5K take? You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to. You'll find the NHS Couch to 5K app in all the usual places you get your apps from.

Savannah Sachdev chats with Giovanna Fletcher about her life-changing decision to run every day. She began in 2021 and hasn't stopped.
She's now a successful content creator and contributor to running publications and tells Giovanna that she can't quite believe what happened. Savannah had little interest in sport or running until her remarkable daily streak began. She now mixes work with being a step-mum and is running longer distances including marathons...but always for fun.
It's an example of how showing up, even for just a few minutes each day, can lead to a dramatic change in fitness levels.
Savannah now uses her running to clear her head and it's an important part of her daily set-up. She says she has become a better person for it. As an introvert, she believes it's given her a confidence she thought she'd never have.
Presenter: Giovanna Fletcher
Producer: Mark Shardlow
Exec Producer: Katherine Hogan
For more information on the NHS Couch to 5K programme follow the link below and download the free app. https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/?WT.mc_ID=Couch_Podcast_BetterHealth&wt.tsrc=display
What is Couch to 5K? It’s a simple, free running plan for absolute beginners
How do you do Couch to 5K? Download an app (details below) and away you go!
Can you do Couch to 5K on a treadmill? Yes, on a treadmill or outside.
How does Couch to 5K work? You will have a trainer in the app starting you off with a mix of running and walking.
How long does Couch to 5K take? You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to.
You'll find the NHS Couch to 5K app in all the usual places you get your apps from.