Couch To 5k
How to Start Running
At Barton & District Athletic Club (BADAC), we’ve had fantastic success with our Couch to 5K programmes over the years. Many non-runners have discovered the joy of running, experienced the health benefits of being outdoors, and completed their first 5K parkrun with the support of our Club.
While we’re unfortunately not currently running a Couch to 5K programme, that doesn’t mean you have to wait to get started! Below are some tried-and-tested suggestions to help you take your first steps into running — at your own pace and in your own time.
Use the NHS Couch to 5K App
One of the easiest and most effective ways to start running is by using the NHS Couch to 5K App.
- The app features a series of guided audio sessions led by narrator Laura, who will coach you through each run — telling you when to run and when to walk.
- The programme is designed to gradually build up your stamina and confidence over 9 weeks.
- It includes three runs per week with at least one rest day between each session.
- The app has been used by tens of thousands of new runners, including our very own Barton Club Secretary, who first learned to run this way!
👉 Click here for more information and to download the NHS Couch to 5K App.
Start Visiting A Parkrun
Parkrun’s are a free, friendly, and welcoming 5K community events held every Saturday at 9:00 am. It’s a great way to stay motivated, meet other runners, and track your progress.
You ideally need to register before you go to your first parkrun so that you have a scannable barcode.
Why parkrun is great for beginners:
✅ You don’t have to run the whole way — many people start by walking and gradually build up to running.
✅ Your result is logged using a personal barcode, so you can monitor your progress over time.
✅ It’s open to all abilities — no pressure, just friendly encouragement!
✅ Parkrun now also encourages ‘parkwalking‘ for those who prefer to walk the course.
Local Parkruns
There are several parkruns nearby, including:
- Baysgarth Park (Barton-upon-Humber)
- Humber Bridge (North Bank)
- Peter Pan (Hull)
- Ancholme Valley Way (Brigg)
- Normanby Hall
- Beverley Westwood
- Scunthorpe
- Cleethorpes
Baysgarth Parkrun
Click here to visit the Baysgarth Park parkrun page and get your barcode before your first event.
What Should I Wear?
You don’t need expensive gear to get started — comfort is key!
👕 Top: A loose-fitting or breathable t-shirt is ideal.
🩳 Bottoms: Jogging bottoms, leggings, or shorts — whatever feels comfortable.
👟 Footwear: A pair of comfortable trainers with decent cushioning.
🧥 Weather:
- If it’s cold — layer up so you can adjust as you warm up.
- If it’s warm — wear light clothing and bring a bottle of water.
Good Luck — YOU'VE GOT THIS
Starting running can feel daunting, but you’re not alone. Many of our members started with Couch to 5K or their local parkrun, and now they’re running everything from 5Ks to marathons.
We hope to see you out there soon — and maybe even running with Barton & District AC in the future!
From Beginners to Winners, Small and Tall, Track, Field and Road — We Do It All!