From Couch to (Hopefully) 5K: My Reluctant Fitness Journey

Amy Eley
Dec 27, 2025
4 min read

We all know the drill: "You are what you eat." And while a balanced diet is a massive pillar of longevity, it goes hand in hand with exercise. To truly thrive, the two have to work together.

If you need a reason to lace up your trainers, consider this: Research suggests that meeting recommended physical activity levels can increase life expectancy by as much as 3.4 to 4.5 years. It isn't just about adding years to your life, though; it’s about adding "life" to those years.

The "Being Chased" Philosophy

If you know me personally, you’ll understand that I don’t run. I barely even walk! In the past, if you saw me running, you could safely assume I was being chased.

However, this year, something shifted. I’ve actually been enjoying walking more. Then, on Christmas Day, I had a total epiphany: I am going to try Couch to 5K.

For those who haven't come across it, Couch to 5K is an app by the NHS designed to help you take baby steps (pun intended) towards running a full 5 kilometres. Come Boxing Day, I was at the shops buying trainers and running kit. Because, let’s be honest—who packs exercise clothes for a holiday? Certainly not me.

The Parent Trap: Finding the Time

My schedule is jam-packed, and like many parents, I have very little time for "conventional" exercise. Before I had children, my weeks were filled with dancing and badminton, but I’ve had to lay down the shoes and the racket for now.

The struggle is real: How do these mums get in exercise when they have kids? I’m not much of a lone exerciser either; I like company, particularly exercising with my husband, which is pretty much impossible with young children in tow.

At the moment, my husband and I are making the most of the grandparents being around to start this journey together! However, I know that on our return home, we will have to "tag team" to make it work. I’m also hoping to get a friend in tow to make the runs a bit more social and enjoyable.

I’ve realised that if I want to lead a healthy life, even as a parent, I must find time to prioritise my health. Both diet and exercise contribute to longer, healthier lives, as well as happier ones.

Fuel Your Journey: The Nutrient Project Tips

It wouldn't be a Nutrient Project blog without some diet tips! The key to stamina in your workout isn't just your willpower; it’s how you fuel the engine. Here’s how to make the most of your workout:

Don't Skip Breakfast (or your pre-workout meal!): Training on empty is often a waste of effort. If you don't provide your body with enough carbohydrates to use as fuel, it won't just skip straight to burning fat. Instead, it can actually start to break down protein—effectively "eating" the very muscle you’ve been working so hard to build. Carbs are "protein-sparing," meaning they protect your muscles so the protein you eat can do its real job: repair and growth.
Fuel the Brain and Muscles: Don't run on empty. Eating a mix of complex carbohydrates and protein before you head out provides the steady energy your muscles need and the glucose your brain requires to stay focused.
The Post-Run Replenish: Straight after your workout, you need to replenish your glycogen stores. Reach for some quick-release carbohydrates—for example, a handful of grapes or raisins, or a homemade energy drink (which is much better for you than the sugar-laden shop-bought versions!)
Hydration is Non-Negotiable: Drink before, during, and after your run. A vital tip for recovery is the 150% rule: aim to drink 150% of the fluid volume you lost during exercise (through sweat) over the following few hours to ensure you are fully rehydrated.

Why It Matters: Brains, Bodies, and Bacteria

It’s not just about fitting into old jeans; it’s about what’s happening under the bonnet.

The Happy Hormones: Exercise is a powerhouse for mental health. It triggers the release of endorphins (the body’s natural painkillers) and serotonin, which helps stabilise our mood and improves sleep.
The Gut Microbiome: Interestingly, exercise can actually improve the diversity of the bacteria in your gut. A healthy "gut garden" is linked to a stronger immune system and better mental clarity.

Tips for Exercising with Little Ones

So, today is the first day of Couch to 5K. It may be my last... but hopefully not! If you're struggling to find the time like I am, here are a few ways to make it work:

The "Tag Team" Method: When the grandparents aren't around, my husband and I take turns. One person watches the kids while the other gets their session in.
Phone a Friend: Having a running buddy makes you much more likely to stick to your schedule, and the catch-up makes the kilometres fly by.
Utilise the Buggy: If you can’t leave them behind, take them with you. A brisk walk or jog with the buggy is a serious workout in itself.
The 10-Minute Rule: If a full session feels daunting, commit to just 10 minutes. Usually, once the endorphins kick in, you’ll find the momentum to finish.