In this episode Giovanna Fletcher is joined by Dr Punam Krishan – GP, mum, and passionate supporter of Couch to 5K.

Dr Punam shares her personal journey into running, reflecting on the physical and mental health benefits it’s brought her and why she often recommends the Couch to 5K programme to her patients.

A regular on the BBC’s Morning Live, Dr Punam is both a medical expert and a realist. She understands the challenges many of us face in finding time to exercise, but she’s a firm believer in the long-term health benefits of making it part of our lives.

She reveals to Giovanna that her running journey began in 2024 when she was invited to take part in Strictly Come Dancing. At the time, she wasn’t a runner – and still doesn’t claim to love it – but she’s found a way to make it work for her.

After recommending Couch to 5K to patients, she decided to try it herself, choosing Jo Whiley as her coach. She returned to the programme in 2025 and is now encouraging Morning Live viewers to get involved too.

In her GP practice, Dr Punam regularly promotes walking and running to help manage conditions like weight issues, type 2 diabetes, heart problems, perimenopause symptoms, and mental health struggles.

Coming from a South Asian background, she speaks passionately about breaking down cultural taboos around exercise. She’s working to challenge old attitudes and create new habits in her community – and she’s proud that her own parents have taken up brisk walking to manage their health, something she couldn’t have imagined growing up.

In this episode, Dr Punam also shares practical advice for beginners, especially on how to avoid injury. Her biggest tip? Listen to your body. Rest, stay hydrated, and don’t skip those warm-ups and cool-downs.

She finds her most rewarding runs happen when she ditches the music and heads into nature. Listening to the birds, watching the clouds, and soaking up the greenery helps clear her mind and gives her a much-needed break from screens. She calls running her “pill of endorphins.”

Her fantasy run takes place in a special part of Scotland, her favourite track comes from an American rapper. Her ultimate advice? Just give it a go – and make it your journey.

We also hear inspiring stories from the Couch to 5K community:

• Carly and Sandra, a mother and daughter, discovered they’d both started the programme at the same time. Now they cheer each other on and run side by side. • Bex shares her powerful story of taking up running after a miscarriage. It helped lift her out of a dark mental space and gave her a real sense of achievement.

What is Couch to 5K?

It’s a simple, free running plan for absolute beginners

How do you do Couch to 5K?

Download an app(details below) and away you go!

Can you do Couch to 5K on a treadmill?

Yes, on a treadmill or outside.

How does Couch to 5K work?

You will have a trainer in the app starting you off with a mix of running and walking.

How long does Couch to 5K take?

You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to.

You can download the NHS Couch to 5K app Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8 Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=US

Giovanna chats today to Lindsey Burrow, the widow of rugby legend Rob who passed away in June 2024 after a very public battle with MND. Lindsey is a mum of three, a physio in the NHS and she’s also written a book about caring for Rob, called Take Care.

Lindsey and Rob shared their journey of MND to raise awareness of the condition. Her conversation with Giovanna is raw and authentic but also uplifting. It’s full of messages of resilience and positivity.

Lindsey talks about how she used running and exercise to help her through the stress of caring and through grief. It’s been a huge part of her coping mechanism...a time when she could take a break from having to think about what she was facing, from bringing up three children and from being a carer.

She tells Giovanna how she managed to make time to exercise and how she juggled so many aspects of her life. She’s maintained her running since Rob died and has embarked on a big challenge in 2025, running two marathons in two weeks. She is determined to show life is for living and to do something her late husband would have been proud of.

Lindsey talks about the moment their lives changed with the MND diagnosis and the point Rob said ‘no more tears’.

Her new book Take Care shines a light on the role of carers and the important part they play alongside the NHS. Lindsey is an NHS worker and she passionately believes Couch to 5K can play a big role in the prevention of heart disease, diabetes and high cholesterol.

Her fantasy run is somewhere quiet and anonymous with her daughter alongside her to keep her going. And her favourite running music track is the theme music from a famous film from the 1980’s.

On the podcast we also hear from two ‘Couch Buddies’ who’ve completed the 9 weeks of the Couch to 5K programme.

Jeremy(54) from Derbyshire took to running after his wife died of bowel cancer last year. He wanted to get fit and have something positive to focus on. He’s found himself feeling much better about himself, it’s helped his mental health and he feels he’s doing something his wife would be proud of.

Gemma started Couch to 5K after he gran died of cancer. She wanted to take part in Race for Life but had not done any running since school. Like Jeremy, running gave her something to focus on. She discovered a Facebook community for motivation and went on to create a UK Facebook Group. She loves the friendliness and support it gives to runners of all abilities.

What is Couch to 5K?

It’s a simple, free running plan for absolute beginners

How do you do Couch to 5K?

Download an app(details below) and away you go!

Can you do Couch to 5K on a treadmill?

Yes, on a treadmill or outside.

How does Couch to 5K work?

You will have a trainer in the app starting you off with a mix of running and walking.

How long does Couch to 5K take?

You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to.

You can download the NHS Couch to 5K app Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8 Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=US

Giovana Fletcher’s guest today is Charley Marlowe, Tik Tok star and TV presenter, who’s fun and energy is infectious. She talks about the pressure she finds working in the media in her early twenties.

Charley’s dad was in the Army – so fitness and running has always been around her. But she didn’t really embrace it. She once did a charity 10K in Cyprus to support her dad but she and her mum walked and came last.

Charley’s relationship with exercise has improved with age. But she’s still not able to sustain it. She has started Couch to 5K three times but never got beyond week 1. And she’s always stuck to the treadmill as she has a fear of being seen out running by other people.

In conversation with Giovanna she recognises she should be doing more and she makes a pledge that exercise and Couch to 5K will be a goal for the rest of the year.

Giovanna’s tip to her is to get her running kit ready beside her bed at night to make it easy to get out in the morning. Whilst Charley’s tip to herself is to pull her finger out and just do it!

Charley’s fantasy run is on a track by herself with her essential music track from a star of Real Housewives of Beverly Hills.

On this episode we’ll also hear from two Couch Buddies who’ve ‘graduated’ from the programme.

Zephy is 36, had ADHS and is a mum of 3. She shut herself away after having two miscarriages but began running to find some calm and time for herself. She had never run before but now says it’s been life-changing.

Marie is 46 and started Couch to 5K because she put weight on. She felt embarrassed running in public at 16 stone in her hometown. But she got over this stigma after joining a running group. She’s now proud and not embarrassed whilst on her runs.

What is Couch to 5K?

It’s a simple, free running plan for absolute beginners

How do you do Couch to 5K?

Download an app(details below) and away you go!

Can you do Couch to 5K on a treadmill?

Yes, on a treadmill or outside.

How does Couch to 5K work?

You will have a trainer in the app starting you off with a mix of running and walking.

How long does Couch to 5K take?

You’ll be going out 3 times a week for 9 weeks at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take longer if you want to.

You can download the NHS Couch to 5K app Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8 Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=US

Welcome to the first Couch to 5K podcast where we’re helping you along your running journey. Giovanna Fletcher’s guest today is Jo Whiley, Radio 2 presenter, Glastonbury host, lover of music, nature and exercise and running ‘coach’.

Jo is one of the Couch to 5K coaches on the app which is partnered by BBC Sport and the NHS. She reveals that taking on that role has been one of the best things she’s done in her career. Jo was never a runner and didn’t like athletics and cross country at school.

But a few years ago she was encouraged to train for the Great North Run with her daughter and had the best time which completely changed her attitude.

Now she’s surprised at how many people come up to her at festivals and want to talk running. She’s met so many Couch to 5K graduates and she’s touched by how many people have told her it’s changed their lives.

Jo goes on to talk about how exercise helped her get her mojo back after the menopause left her feeling fragile, vulnerable and a shadow of herself.

Her fantasy run is Sitges in Spain along the esplanade with her daughter. And her essential running track comes from an Australian solo artist. Her top tip is to give yourself an extra push on the days when you don’t want to go out running.

On the podcast we’ll also hear from our Coach Buddies – Couch to 5K graduates who tell their own stories.

Emily 40 tells her journey after energy-sapping cancer treatment and how Couch to 5K helped her back to fitness.

Allan had a serious car injury and had to learn to walk again over many months. He had never been a runner but his wife suggested taking on Couch to 5K. He tells how it’s made him fit again to enable him to play with his young boys. He also calls Jo his second wife!

What is Couch to 5K?

It’s a simple, free running plan for absolute beginners.

How do you do Couch to 5K?

Download an app(details below) and away you go!

Can you do Couch to 5K on a treadmill?

Yes, on a treadmill or outside

How does Couch to 5K work?

You will have a trainer in the app starting you off with a mix of running and walking.

How long does Couch to 5K take?

You’ll be going out 3 times a week for 9 weeks going at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take your time if you want to.

You can download the NHS Couch to 5K app :

Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8

Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=US

Giovanna Fletcher presents the Couch to 5K Podcast new to BBC Sounds. You'll find inspiration and motivation as you head off on one of your runs.