Experiences of beginner runners on a modified Couch-to-5k programme: a qualitative exploration

Despite widespread recognition of the importance of physical activity in reducing the risk of chronic disease and high level of awareness and engagement with the Couch-to-5k programme, adherence to beginner running programmes remains low. Little is known about the experiences of 'completers' and effective approaches to improve and sustain engagement. This study explores the experiences of individuals completing a modified Couch-to-5k running programme, with particular focus on motivation, mental wellbeing, physical health, and injury perceptions. Grounded in an interpretivist paradigm, this qualitative study conducted five semi-structured focus groups with 33 participants who completed a 9-week programme incorporating weekly instructor-led group sessions alongside independent runs. Data were analysed using framework analysis. Four overarching themes were identified: programme motivation, mental health and wellbeing, perceived physical impact, and injury knowledge. Motivation evolved from individual health goals initially to a reliance on social support, with group-based, structured delivery enhancing accountability and adherence. Participants reported significant psychological benefits, including improved mood, self-efficacy, and social connectedness, alongside an emotional progression from anxiety to enjoyment. These benefits permeated wider cumulatively improving fitness, sleep, and health behaviours, despite initial discomfort and adaptation challenges. While no serious injuries were reported, minor issues highlighted the importance of pacing and body awareness, alongside gaps in injury-related knowledge. Findings suggest that socially supported, structured running programmes enhance adherence, while improving self-efficacy, physical health, and mental wellbeing. Integrating social components and injury education into future public health physical activity initiatives may improve engagement, reduce attrition, and promote sustained behaviour change.