{"id":5848,"date":"2014-06-03T03:57:36","date_gmt":"2014-06-03T02:57:36","guid":{"rendered":"https:\/\/blogs.bmj.com\/bjsm\/?p=5848"},"modified":"2014-06-03T03:57:36","modified_gmt":"2014-06-03T02:57:36","slug":"a-catalyst-for-activity-the-nhs-choices-couch-to-5k-programme-one-year-follow-up-survey-results","status":"publish","type":"post","link":"https:\/\/blogs.bmj.com\/bjsm\/2014\/06\/03\/a-catalyst-for-activity-the-nhs-choices-couch-to-5k-programme-one-year-follow-up-survey-results\/","title":{"rendered":"A catalyst for activity: The NHS Choices \u2018Couch to 5K\u2019 Programme, one-year follow-up survey results"},"content":{"rendered":"<h3><strong>By Dr Sophie Bates<\/strong><\/h3>\n<p><strong>Background<\/strong><\/p>\n<p>The NHS Choices \u2018Couch to 5K\u2019 Programme, is a nine week scheme consisting of three runs per week, which trains novice runners to run continuously for thirty minutes<a href=\"https:\/\/blogs.bmj.com\/bjsm\/2013\/07\/29\/the-nhs-choices-couch-to-5k-programme-a-powerful-and-inexpensive-tool-to-improve-physical-activity-and-overall-health\/#_ftn1\">[1]<\/a>.\u00a0 NHS Choices has promoted the scheme since 2010.<\/p>\n<p><a href=\"https:\/\/blogs.bmj.com\/bjsm\/files\/2014\/06\/group-of-women-running_5816431-660x400.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-5849\" src=\"https:\/\/blogs.bmj.com\/bjsm\/files\/2014\/06\/group-of-women-running_5816431-660x400-300x181.jpg\" alt=\"group-of-women-running_5816431-660x400\" width=\"300\" height=\"181\" srcset=\"https:\/\/blogs.bmj.com\/bjsm\/files\/2014\/06\/group-of-women-running_5816431-660x400-300x181.jpg 300w, https:\/\/blogs.bmj.com\/bjsm\/files\/2014\/06\/group-of-women-running_5816431-660x400.jpg 660w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Between January and March 2013, I coordinated a group version of the \u2018Couch to 5K Programme\u2019 for staff at the hospital where I was working (read more about that <a href=\"https:\/\/blogs.bmj.com\/bjsm\/2013\/07\/29\/the-nhs-choices-couch-to-5k-programme-a-powerful-and-inexpensive-tool-to-improve-physical-activity-and-overall-health\/\" target=\"_blank\">HERE<\/a>).<\/p>\n<p>In April 2014, just over one year after the scheme ended, I contacted participants to learn more about the longer-term impact of the\u00a0\u00a0\u2018Couch to 5K\u2019 scheme. I sent a link to an anonymous\u00a0online survey to the twenty five staff members who had signed up in January 2013. Nine participants responded and completed the survey.<\/p>\n<p><strong>Outcomes<\/strong><\/p>\n<p>88.9% of respondents had completed the C25K programme, with 11.1% having attended some sessions. 87.5% reported still running, with 62.5% running at least once a week. 44.4% had taken part in running events since C25K, including local Parkruns, other 5K events, and 10K and half marathon races.<\/p>\n<p>Only 33.3% had experienced a running related injury in the past year (two reported knee problems, and one participant had experienced Achilles tendon and calf injuries).<\/p>\n<p>Two thirds of respondents reported running alone since the programme ended, with one third running with others, and one person running with a club. 22.2% had revisited the C25K podcasts, and 11.1% had used the NHS \u2018After C25K\u2019 podcast. One runner commented: \u2018The \u2018Couch to 5K Programme\u2019 has been a very useful tool to go back to when I have taken a break from running for a few weeks.&#8221;<\/p>\n<p>100% felt that one year later, the Couch to 5K programme had had a positive impact on them. One respondent commented that \u2018I think it is an excellent programme and it was the catalyst to getting me running again. 5K is a really manageable distance when you just want to maintain fitness.\u2019 Another commented that they \u2018sleep better and feel better for doing it (running).\u2019<\/p>\n<p><strong>Conclusions<\/strong><\/p>\n<p>The results of this survey one year post \u2018Couch to 5K\u2019 showed that the majority of respondents were still running regularly, with some increasing to 10K and half marathon distance. The programme positively impacted all respondents, despite a small number experiencing running related injuries over the course of the year. While it is important to acknowledge a small sample-size and self-selection bias, these findings nonetheless support my previous conclusion that the C25K scheme is a valuable and inexpensive tool to\u00a0improve physical activity as well as quality of life and general wellbeing.<\/p>\n<p><strong>References<\/strong><\/p>\n<p><a href=\"https:\/\/blogs.bmj.com\/bjsm\/2013\/07\/29\/the-nhs-choices-couch-to-5k-programme-a-powerful-and-inexpensive-tool-to-improve-physical-activity-and-overall-health\/#_ftnref1\">[1]<\/a> NHS Choices Website:\u00a0<a href=\"http:\/\/www.nhs.uk\/Livewell\/c25k\/Pages\/get-running-with-couch-to-5k.aspx\">http:\/\/www.nhs.uk\/Livewell\/c25k\/Pages\/get-running-with-couch-to-5k.aspx<\/a><\/p>\n<p>[2] BJSM Blog Post: \u00a0<a href=\"https:\/\/blogs.bmj.com\/bjsm\/2013\/07\/29\/the-nhs-choices-couch-to-5k-programme-a-powerful-and-inexpensive-tool-to-improve-physical-activity-and-overall-health\/\" target=\"_blank\">https:\/\/blogs.bmj.com\/bjsm\/2013\/07\/29\/the-nhs-choices-couch-to-5k-programme-a-powerful-and-inexpensive-tool-to-improve-physical-activity-and-overall-health\/<\/a><!--TrendMD v2.4.8--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Dr Sophie Bates Background The NHS Choices \u2018Couch to 5K\u2019 Programme, is a nine week scheme consisting of three runs per week, which trains novice runners to run continuously for thirty minutes[1].\u00a0 NHS Choices has promoted the scheme since 2010. Between January and March 2013, I coordinated a group version of the \u2018Couch to [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"https:\/\/blogs.bmj.com\/bjsm\/2014\/06\/03\/a-catalyst-for-activity-the-nhs-choices-couch-to-5k-programme-one-year-follow-up-survey-results\/\">Read More&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[3045,1502],"class_list":["post-5848","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-intervention","tag-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A catalyst for activity: The NHS Choices \u2018Couch to 5K\u2019 Programme, one-year follow-up survey results - BJSM blog - social media&#039;s leading SEM voice<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.bmj.com\/bjsm\/2014\/06\/03\/a-catalyst-for-activity-the-nhs-choices-couch-to-5k-programme-one-year-follow-up-survey-results\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A catalyst for activity: The NHS Choices \u2018Couch to 5K\u2019 Programme, one-year follow-up survey results - BJSM blog - social media&#039;s leading SEM voice\" \/>\n<meta property=\"og:description\" content=\"By Dr Sophie Bates Background The NHS Choices \u2018Couch to 5K\u2019 Programme, is a nine week scheme consisting of three runs per week, which trains novice runners to run continuously for thirty minutes[1].\u00a0 NHS Choices has promoted the scheme since 2010. 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