Can the Couch to 5K method help you lose weight?

Everywhere you look, there's a new app, diet, or miracle cure being peddled online.

It can be so overwhelming trying to wade through which advice is legit, and which is just someone saying random things for clicks.

One thing we can be pretty certain of is this: exercise helps with weight loss. But what type? And how much? One of the exercise trends that doesn't seem to be fading is the Couch to 5K method. Is it worth the hype? Let's find out.

What is the Couch to 5K method?

The Couch to 5K method is a running plan designed for absolute beginners. Created by Josh Clark in the 90s, it's a 9-week guide to help people start running.

Want to know the sweetest bit? He originally made the programme for his Mum [1]!

Josh was also getting over a bad breakup when he started designing the programme and noticed how much running helped his mental health — then later, his physical health improved too [2].

The programme uses interval training to help people build their stamina and get used to exercise in a gradual, accessible way.

This training uses a mix of running and walking to help the body acclimatise to running in short bursts — because no one can run a marathon on their first try [1].

Since its creation, the Couch to 5K programme has popped up all over the place. New versions have emerged, and there are now apps you can use to guide you through the schedule.

However, the core of the programme remains the same: 9 weeks of gradually working up to a 5K run, with about 3 runs a week and rest days in between [1].

What does the Couch to 5K schedule look like?

9 weeks sounds like a lot, we know. But because the Couch to 5K method is broken down into a clear plan, it makes it a much more accessible way to start running.

The method really focuses on creating realistic goals for yourself and making sustainable progress.

This means the first few weeks you'll start with walking and bursts of short runs. As you move through the programme, you'll go for longer runs with less walking time [3].

So what does the workout schedule actually look like?

Weeks 1-3

Dust off your running shoes (or make sure to get some comfy ones), it's time to get started. Don't feel too nervous though, week 1 is all about getting a feel for running and going at your own pace [1].

Week 1 involves mostly walking, e.g. alternating between 1 minute of jogging with a 1.5-minute walk throughout your session.

As you move through weeks 2 and 3, you'll slowly increase your running intervals — running for up to 3 minutes at a time [3].

Weeks 3-5

After the initial few weeks of the programme, most people notice their fitness level growing. In these next sessions, runs increase gradually from 5 minutes to 8 minutes, then up to 20 minutes.

That last one might sound a little intense but, once you've started training in these intervals, it becomes a lot more achievable [3].

Weeks 6-9

The last portion of the training is where you really start to close in on the 5km. Here, you'll work up to running for 30 mins continuously — leading to a 5km run. Challenge complete! [3].

It's important to remember that this method is meant to be gentle, and grounded in kindness towards yourself.

If you need to slow it down, walk more, or change up the pace, you can. The ultimate goal is to enjoy the journey and be proud of the progress you're making [2].

How does the Couch to 5K method work?

There's a heap of reasons the Couch to 5K method has been so popular for so long.

We all know how hard it can be to develop a new habit, and that it can be even harder when the new goal involves exercise.

The main appeal is that you can literally start with a minute at a time, and you don't need much equipment to get going [1].

According to health experts, the method works because of its gradual progression to longer runs, consistent schedule, focus on rest and recovery between sessions, and flexibility in catering to any kind of fitness level [3].

One study conducted by a GP in the UK explored how the method worked with a group of beginner runners.

After completing the 9-week programme, 87.5% of the participants lost weight. 75% of participants also reported increased quality of life — describing better sleep quality, more energy, and better health in general [4].

The Couch to 5K method is also popular because it can reduce the risk of injury or burning out too quickly.

The incremental steps in each workout help to build stamina and endurance, as well as self-confidence [3].

Because the sessions are based on running regularly for short periods of time, they're also easier to fit into your day.

Instead of signing up for an expensive gym membership (where you're restricted to class times and opening hours), you can pick the time of day that suits you best to do your workout [5].

Combine all of the above factors and you've got a pretty decent recipe for success. But what about if your goal is to lose weight?

Is Couch to 5K good for weight loss?

Just like dieting, there's no one exercise that'll lead to weight loss on its own. The most effective (and sustainable) way to lose excess weight is to combine regular exercise with a healthy diet [6].

This includes eating a variety of healthy food from the different food groups e.g. fruits, veggies, lean protein, and whole grains.

You can also make easy swaps — like switching out sugary drinks for water and keeping soft drinks, lollies, and chocolate as an occasional treat [6].

The next thing to consider is a calorie deficit. This means you keep track of the calories you're consuming each day so that you don't accidentally eat extra calories or more than your body needs.

When we eat more calories than we burn off through exercise, it can lead to weight gain [7].

By combining a calorie deficit with exercise, your body can start to use the energy it has stored and burn off body fat.

So how does the Couch to 5K method fit in? Steady-state cardio like running burns a high amount of calories and uses a lot of energy — meaning it can help manage body weight when included in a healthy weight loss plan [3].

Before you make any changes to your diet or exercise routine, it's incredibly important to check in with a health professional. They can help you set goals appropriate for you and your body's needs.

Have no idea where to begin? Juniper's Weight Reset Programme includes access to expert health advice from our team of clinicians and dietitians.

And if you've found that weight loss has stalled no matter what you try, they can help you consider medication or other treatment options to help you reach your goals.

Other benefits of the Couch to 5K method

Aside from helping to lose weight (and making you feel like a badass as you reach the 5km mark), the Couch to 5K method can have a lot of other benefits. These include:

• Increased muscle and bone strength
• Improved heart and lung health
• Increased bone density (which can prevent osteoporosis)
• Stress relief
• Improved mental health and reduced risk of depression and anxiety [1]
• Reduced risk of certain diseases such as heart disease, hypertension, and stroke
• Enhanced cognitive function
• Improved sleep quality
• Social benefits such as community connection (if you join forums or running clubs)
• Improved stamina overall — making daily activities easier to manage [3].

The short version of that is: if you do the couch to 5K plan in a way that works for you, chances are you'll be feeling pretty good in no time.

How to get started with Couch to 5K

Josh Clark says that almost anyone can be a runner — the beauty of this programme is it's very simple to get started.

All you need is an app on your phone (or a printed running schedule) and a decent pair of running shoes that fit you well [2].

Most people find the Couch to 5K apps helpful because they can help to keep track of their running progress and have bonus features like access to forums, or exercises you can follow along with [2].

There are a lot of different apps on the market, some free and some paid, depending on what suits you best.

A good place to start is the NHS version. It's free to use and even comes with different coach choices, including some famous comedians [1] — what's not to love?

Whether you're a first-time runner, training for a half marathon, or looking for a new fitness activity, the Couch to 5K method is a tried and true option.

We love this method because it doesn't rely on feeling guilty or shaming you into action — instead, it meets you where you're at. You'll be riding that runner's high before you know it.

Image credit: Ketut Subiyanto via Pexels