How to get off the sofa and start running — Annie Page

Description

How to Get Off the Sofa and Start Running: A Beginner’s Guide to Running, Fitness, and Couch to 5K Success

Think you’re not a runner? Think again.

How to Get Off the Sofa and Start Running by Annie Page is the ultimate beginner’s running guide designed for anyone who has ever thought, “I can’t run.” Whether you’re completely new to exercise or returning after years away, this practical and encouraging book shows you exactly how to start—and keep going.

Written by a qualified UK Athletics running coach, this accessible guide is based on real-life experience—starting from being unable to run for more than a few minutes to becoming a confident runner and coach.

Start running with confidence—even from zero

If you’ve ever felt overwhelmed by fitness advice, this book breaks everything down into simple, manageable steps. You’ll learn how to:

• Go from complete beginner to running your first 5K
• Follow a realistic walk-to-run programme
• Build fitness gradually without injury or burnout
• Stay motivated and overcome mental barriers
• Develop a healthy, sustainable running habit

This is not about perfection—it’s about progress.

A complete beginner-friendly running guide

Inside, you’ll find everything you need to start your running journey, including:

• Why running is one of the best forms of exercise
• The basic equipment you actually need (and what you don’t)
• Simple running techniques for beginners
• Warm-up, cool-down, and stretching routines
• Nutrition tips and staying safe while running
• Common running myths—and the truth behind them
• A step-by-step plan to go from walking to running 5K in 12 weeks

There’s even guidance on progressing further—helping you move from 5K to 10K with confidence.

More than just physical fitness

Running isn’t just about your body—it’s about your mindset too. This book helps you:

• Overcome self-doubt and negative thinking
• Stay consistent when motivation drops
• Enjoy the mental health benefits of running
• Build confidence through achievable goals

Perfect for:

• Complete beginners with no running experience
• Anyone starting a couch to 5K journey
• People looking to improve fitness and wellbeing
• Busy individuals wanting a simple, realistic fitness plan
• Those returning to running after a long break

Why readers are searching for this book:

• How to start running for beginners
• Couch to 5K training plans
• Running for fitness and weight loss
• Beginner running guide UK
• How to stay motivated to exercise
• Simple fitness plans for beginners

From sofa to runner—one step at a time

How to Get Off the Sofa and Start Running proves that anyone can become a runner—with the right guidance, mindset, and support. Friendly, practical, and inspiring, it’s the perfect companion to help you take that first step—and keep going.

Because the hardest part isn’t running…
It’s getting off the sofa.

Content includes…
Why Run?
The basic equipment you will need
Just before you head out the door
Why the first 10 minutes is the hardest
The basics of running technique
Warming up for your run
Cool down and stretch
Getting your mind in your run
Staying safe when running
Running jargon explained
Why should I join a running club?
What should I be eating?
Popular road and trail distances
Common injuries
Top 5 myths about running
Walk to run 5K in 12 weeks
Moving up to 10K (NEW FOR THIS EDITION)
Drills and techniques for good running form
Core Exercises
The Quitter
Thank you’s
Postface

PLEASE NOTE: This is the second edition, previously titled ‘How to get off the sofa and start running’.

FROM THE AUTHOR:

The author Annie Page is a qualified UK Athletics Running Coach, an NLP Trainer and Master Practitioner and a Coaching Master – who really enjoys running!

She says “I had not run since leaving school, where I was probably one of the few who actually enjoyed cross country. I started running again in 2004, with a friend and we started off not being able to run for more than a couple of minutes and then needing to walk, which was great because the plan we were following told us to do just that (there is one at the end of the book).

From there I fell back in love with running, with racing and getting out in the fresh air and enjoying the countryside. I joined my local club Ampthill and Flitwick Flyers and have enjoyed the camaraderie that goes with belonging to a fun, friendly, supportive and social club.

I wanted to give something back to the club and so became a coach and have attended various UK Athletics run courses over the years to keep my knowledge up to date.”

Further details

Reader reviews and ratings:

 ‘This made me think that even I could run 5k ... A concept never
considered before...’
Tes Smith

‘Lovely light tone and gets across the important messages.’
Madeleine Tate

‘Never having run before I am now feeling inspired and motivated to
put the running plan into practice!’
Lucy Hampton