The Couch to 5K Podcast

• Sara Davies MBE – the life-changing Couch to 5K prescription and finding time to run as a busy mum and TV Dragon.

  In this episode of the Podcast Giovanna Fletcher sits down with the unstoppable Sara Davies MBE, entrepreneur, star of Dragons’ Den and crafter. Couch to 5K has played a significant part in Sara’s life. It didn’t start with a dream of being fit or fast. It began with a warning from her mum that running would give her saggy boobs! But things changed dramatically a few years later, after a visit to the doctor.Giovanna discovers that Sara’s first taste of running came many years earlier. She and her friend decided to get fit and take part in the Great North Run so that they could arrive at university looking ‘fit and ‘sexy’ with runner’s bodies.Sara tells Giovanna that six years ago as she filmed her first series of Dragons’ Den, she realised she was overweight, two dress sizes bigger than she should be and without motivation. Seeing herself on national TV persuaded her to do something about it.She had a medical ‘MOT’ as she knew she had a background of gestational diabetes. The doctor advised her to start running. At first, the thought of committing time in a busy life seemed too much. The doctor prescribed a 5:30am start, Couch to 5K and off she went!Sara talks about the ups and downs of running as a busy mum and businesswoman. She tells the podcast she uses her runs to clear her head. And whenever work-stress, family-life or any other pressure gets too much, instead of lying in bed worrying, she’ll get out on an early morning run to help her clear her head. As she says, it’s like magic and she always comes back with the answer. Sara talks candidly about juggling life – the guilt of putting herself first, trying to sneak out of the house for an early morning run and always finding room for her trainers when travelling. She even used to run at 05:30am from the hotel to the studio ahead of a 14-hour shoot for Dragons’ Den for BBC TV.Giovanna teases out her stories from Strictly and Sara reveals that getting to be on Dragons’ Den was a move planned to give her an opportunity to appear on the dance show, which was her life's ambition. She was a female investor and also had 15 years experience presenting on Shopping TV and a friend called-up the BBC to persuade them to give her an audition to become a Dragon.At 40, she had another body ‘MOT’ as she’d become less fit and was putting on weight. Sara was told she was heading for pre-diabetes and got ‘the kick up the bum’ she needed. The doctor recommended running once more. Sara signed up for the Great North Run and got back to fitness and healthy eating.Sara’s fantasy run is very close to home in her beloved North East, yet a part of the country she only relatively recently discovered.This week we have two Couch buddies who’ve sent voice notes to Giovanna:Adam is 51 and from Wellingborough in Northamptonshire. He tells a remarkable journey of weight-loss. At one stage he was 38 stone. He started Couch to 5K at 21 stone. He now finds himself literally half the man he used to be. Adam had never run before. He’s now moved up through Park Run, 10K, half marathons and in 2025 the London Marathon. Couch, he says, has changed his life. And he loves it. Ellen is 25. She’s from Hackney in London and had never run before doing the Couch to 5K programme. She found it manageable but hard. Ellen still finds running humbles her. But she’s proud to commit to something she finds difficult. She say running is now part of her personalityFAQ's What is Couch to 5K?It’s a simple, free running plan for absolute beginnersHow 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 can download the NHS Couch to 5K app Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8 Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=USPresenter: Giovanna Fletcher Producer: Mark Shardlow Exec Producer: Katherine Hogan

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• Dr Alex George – From an ED doctor to Love Island and why Couch to 5K is one of the greatest ever health interventions

  In this episode Dr Alex George shares his inspiring journey from struggles with grief, mental health and weight into fitness and running…and finding joy in life.Dr Alex is a former A&E doctor who attracted a large social media following after appearing as a contestant on the TV show Love Island. During the pandemic, he became a trusted voice with his insights from the frontline. He’s now an author of four books and has been a Government youth ambassador on mental health.Alex tells Giovanna about the grief he’s had in his life. In July 2020 his youngest brother Llŷr died by suicide. And whilst a young doctor in Devon, a close friend from medical school died of cancer.He talks openly about the pivotal moment in his life when he recognised the need for change which led him to become alcohol-free and start an exercise journey which began with gentle walking and moved on to running.Giovanna discovers just how big the change in his life has been over the last two years. He’s gone from an unfit 20 stone, struggling with mental health, to a runner, gym goer and exercise-lover. Alex reveals that he’s still been in some difficult places but details how the life-changes have helped him to cope and find joy.He tells Giovanna that he believes running has given him happiness, confidence and resilience but admits it’s not always easy. Alex urges everyone not to lose the joy of running, believing it’s more important to take in nature and have fun than going quickly.His fantasy run is in a North American National Park – although he shares with Giovanna that he would give anything for one more run along a beach in South Wales with his brother who’s passed away.He concludes the podcast saying Couch to 5K is one of the greatest health interventions ever. He believes it changes the downward slope of health deterioration moving people into a positive space, where they can see real results.Our couch buddies on this episode are:Lynn, who’s 53 and from Derbyshire. She began the programme to help with her health issues which included diabetes and celiac disease. Before starting running she had her worse blood test results ever. But since running, she’s seen a massive positive change in her health markers. Ray is 61 and from Hampton in London. He had a heart attack and triple by-pass surgery before starting the Couch to 5K programme. He’s had to re-start twice more because of further health issues. But following medical advice, he’s now completed Couch and gone on to run more that 100 Park Runs. Ray says it’s been life changing and he has loved the whole community of support.What is Couch to 5K?It’s a simple, free running plan for absolute beginnersHow 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 can download the NHS Couch to 5K app Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8 Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=USThe Couch to 5K Podcast Presenter: Giovanna Fletcher Producer: Mark Shardlow Exec Producer: Katherine Hogan

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• Jowita Przystal – the Strictly dancer on running for happiness and joy and being told she would never make a runner.

  Strictly’s Jowita Przystal is Giovanna Fletcher’s guest on today’s podcast. She tells how a life-long love of dancing has now been joined by a complete love of running.Jowita started dancing as a little girl in Poland. Giovanna discovers that she loved all forms of dance…except ballroom. Eventually, encouraged by her mother, Jowita took to it, started competing and took the path to becoming a professional.Her ambition was to become a professional on the BBC’s Strictly Come Dancing. And she left her homeland with a one-way ticket, no job, just a suitcase and a determination to get her place on the TV programme. She discovered that doing well on The Greatest Dancer was going to be the best way of achieving her goal. She got on the programme and won it in 2020 which won her a guest spot on Strictly. A year later, she was offered a place on the hit show. And in her first series claimed the Glitter Ball Trophy.Jowita’s running journey has not been so straight forward. When she first tried it, her dancing fitness coach told her she couldn’t run because she was heavy-footed. It put her off!She started running again to take part in the Great Manchester Run in 2025. She wanted to do something to raise money for the Dogs Trust Charity after visiting it with her Strictly Partner Pete Wicks, an Ambassador for the Charity. After her bad experience before, she sought advice on what to do, bought herself some running shoes and after a jog along a beach found she was loving running.However, just 2 weeks before the Run, Jowita injured her ankle which she feared could mean not only missing the race but might also impact her dancing career. She tried a number of remedies as she was desperate to take part. The night before the event, she went on her own fitness test before deciding she was fit. The following day Jowita beat her best time by 9 minutes! Jowita’s fantasy run is somewhere hot by the sea. And her favourite track is something of a classic from Depeche Mode.We also hear from 2 couch buddies who are part of the UK Couch to 5K community.Simon is 36 from Oxford and decided to get fit to improve his health. He’s found it to be something that helps with his mindfulness and finding peace. He now writes about it and encourages others to sign-up.Christine is 27 and from Liverpool, living in Edinburgh. She began the programme because she was embarrassed at her lack of fitness. She says it’s built-up her confidence to the point that she’s a different person. It’s improved her mood, sleep and eating habits. She’s still running 2-3 times a week and her one regret is not starting it sooner.Thanks for listening!What is Couch to 5K?It’s a simple, free running plan for absolute beginnersHow 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 can download the NHS Couch to 5K app Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8 Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=USThe Couch to 5K Podcast Presenter: Giovanna Fletcher Producer: Mark Shardlow Exec Producer: Katherine Hogan

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• Dame Laura Kenny on taking up running, competitiveness with her husband Jason and exercise in pregnancy.

  Britain’s most successful female Olympian is Giovanna Fletcher’s guest on this episode. Dame Laura Kenny talks about her switch from full-time cyclist to being a runner and a very busy mum, competitiveness with her husband Sir Jason Kenny and a heartbreaking time trying to conceive. Laura was born with a collapsed lung and had asthma as a child. The consultant advised being active and going swimming as a way of helping her condition. But it was a family holiday in 2000 that dramatically changed Laura’s sporting journey. Her mum had been diagnosed with obesity. And changed her life around to such an extent that she lost 8 ½ stone. Laura and her sister were taken on family bike rides. And the rest is history! Running has come more recently. As a cyclist, she was not allowed to do it because it worked the wrong muscle groups. But as soon as she finished on the bike she took to the road on two legs. Laura talks about keeping up exercise during pregnancy and trying to find time as a parent of young children. She’s very open about her fertility struggles and the mental battle she faced after a miscarriage and, shortly after, an ectopic pregnancy. And she tells Giovana that she believes cycling saved her mental health. She says she would gladly have swapped all her Olympic medals for another baby. Exercise, says Laura, has made her a better version of herself and a better mum. Her fantasy run is along the seafront in Majorca Laura’s top tip is to think about the freedom running will give and urges newcomers to give it a try. And her musical track might have been a Bruce Springsteen’s Born to Run however she has been influenced by her son, Albie, who’s become obsessed with music from a band which is close to Giovanna’s heart. We’ll also hear from two Couch Buddies, who are part of the UK Couch to 5K community. Amy, 29, started the programme because she was struggling with her mental health and loneliness. Running got her out of the house 3 times a week. It took her 6 months to complete but she’s now gone on to run the London marathon. She says running Couch has given her so much confidence and belief. Phil, 48 ,started it to try to “beat the average” and live a longer life following the death of his parents. He also needed to improve his fitness to achieve his ambition of becoming a special constable. He hadn’t run for 30 years. Now he takes his running shoes everywhere he goes. Some FAQ’s:What is Couch to 5K?It’s a simple, free running plan for absolute beginnersHow 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 can download the NHS Couch to 5K app Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8 Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=US

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• Colson Smith on his life-changing journey from an overweight 11 year old Coronation Street actor to regular runner.

  Giovanna Fletcher welcomes Colson Smith, the Coronation Street actor who’s been through a remarkable body transformation and running journey.Colson joined the Street aged 11 and his character, PC Craig Tinker, has just been killed-off. Colson believes he was originally hired because of his looks; ‘the ginger fat kid’ is how he describes it.He talks to Giovanna about how he hated running and PE at school, finding creative ways to avoid it and speaks openly about making his debut at 11 on TV and reading the hurtful social media comments about his size and his body. He explains that he always wanted to change but didn’t know how to. And he felt pressure to stay as he was as his job and role was to be fat and funny.Colson also talks about his first experiences of going to a gym and a crash and burn approach to dieting at the age of 18. He tells Giovanna he’d go a day without food and then be so hungry that he’d drive to a fast-food restaurant and binge on 4 meals.When lockdown hit, Colson, without work for the first time since 11, felt liberated. He went on his first run at night to avoid being seen, hidden by a balaclava and cap. He talks honestly about his progress and the realisation that what started as running to lose weight became running for enjoyment.In a moving conversation Colson tells Giovanna that he now likes himself, something he didn’t in the past. And that running has changed his life in so many ways using it as a tool for many reasons from enjoyment and progress to being out in nature.He also reveals how Fern Britton came to the rescue when he was encased in the Big Brother house, getting frustrated at the lack of exercise! He tells Giovanna that he can’t think of an aspect of life that running has not made better.Colson’s fantasy run is in a European city he’s not previously visited, getting his trainers on and getting lost.His top piece advice to beginners is to get out there and do it for yourself.And his favourite running track is Van Morrison singing Days Like This.Also on the podcast we hear from 2 Couch Buddies.Daniel talks about starting Couch to 5K to improve his overall fitness. He’s 32 and a lorry driver and was weighing more than 22 stone. He describes the struggle at the start but how he now loves running and how his life has changed dramatically.Charlotte talks about taking up running to improve her health having never done any regular exercise. Like Daniel, she feels the programme has changed her life for the better.What is Couch to 5K?It’s a simple, free running plan for absolute beginnersHow 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 can download the NHS Couch to 5K app Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=US

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