- How much exercise?
- Benefits of exercise
- Physical activity guidelines: children (under 5s)
- Physical activity guidelines: children and young people
- Physical activity guidelines: adults
- Why we should sit less
- Physical activity guidelines: older adults
- Exercise as you get older
- Couch to 5K
- Couch to 5K: week by week
- How to stretch after a run
- Get running with Couch to 5K
- Life after Couch to 5K
- Running podcasts for C25K graduates
- Knee exercises for runners
- Knee pain and other running injuries
- Exercise tips
- Get active with a disability
- Fitness advice for wheelchair users
- Common exercise mistakes
- Why do I feel pain after exercise?
- Exercises for sciatica
- Exercises for sciatica problems
- Common posture mistakes and fixes
- Fitness guides
- Get active your way
- Get fit for free
- How to warm up before exercising
- How to stretch after exercising
- A guide to pilates
- A guide to tai chi
- A guide to yoga
- Running for beginners
- Swimming for fitness
- Dance for fitness
- Walking for health
- 10-minute workouts
- 10-minute abs workout
- 10-minute upper arms workout
- 10-minute firm butt workout
- 10-minute home cardio workout
- 10-minute home toning workout
- 10-minute legs, bums and tums home workout
- 5-minute wake-up workout
- Do I need to stretch before exercising?
- Exercises for strong bones
- 12-week fitness plan
- Balance exercises
- Flexibility exercises
- Gym-free exercises
- Gym-free workouts
- Easy exercises
- Sitting exercises
- Strength exercises
- Get fit with Strength and Flex
- Strength and Flex exercise plan
- Strength and Flex exercise plan: week by week
- Strength and Flex exercise plan: how-to videos
- How to improve your strength and flexibility
Life after Couch to 5K
If you've taken on the challenge of the Couch to 5K (C25K) plan and completed it, well done!
You must be feeling a great sense of achievement, not to mention being fitter and healthier.
Now that C25K has got you into regular running, the challenge is to not lose this life-enhancing habit. One way of staying motivated beyond C25K is to find a new focus.
Keep on running
Keep on running with the Couch to 5K+ podcast series, designed for C25K graduates. Each 5K+ podcast provides a structured run with music and coaching to develop your running technique, speed and stamina.
Work on technique
How about fine-tuning your running style? Working on your running technique will help make your runs feel less tiring and more enjoyable. It will also reduce your risk of injury.
Join a running club
A running club is the perfect way to commit to running regularly. Most clubs have running groups for different levels, including beginners. They are also a great way to find people to run with outside of club sessions.
Parkrun organises free, weekly, timed 5K runs in open green spaces around the country and beyond. The runs take place every Saturday at 9am.
Plan your next challenge
Why not sign up for a running event to stay motivated for your weekly runs? Setting yourself the challenge of taking part in a 5K or 10K run is one way to keep going.
A change of scenery
You could try a different environment – if you've been running in the streets, for example, try to find a green space, such as a park, to run in.
You could also try varying the terrain. Look for some hills in your local area and give yourself a bit of a challenge.
Try something new
Now you've tackled running, why not consider other activities?
You could try Strength and Flex – a 5-week plan to improve your strength and flexibility, which can also benefit your running.
Check out the video workouts in the NHS Fitness Studio. Take your pick from our instructor-led classes in our aerobics, strength and resistance, pilates and yoga categories.