Record numbers of people put on their running shoes and got fit for free in 2024 with 8.7 million NHS Couch to 5K runs completed throughout the year, new data revealed on 31 December 2024.

Millions of kilometres were covered as 790,000 downloaded the NHS fitness app this year alone and 9.3 million runs were started.

May was the most popular time of the year for running, as more than one million people chose to dust off their trainers and completed a run, while November was the least popular time of the year as colder nights drew in - with only 500,000 runs completed that month.

As we start 2025, people are being encouraged to download the app and join the hundreds of thousands of people who got last year off to a healthy start.

Public Health Minister, Andrew Gwynne, said:

New year is the time to reset, outline new goals and adopt healthier habits for the year ahead. For many of us, getting more exercise and implementing more movement into our daily lives is top of the list.

The NHS Couch to 5K app is a great way to get fitter and build sustainable running habits.

Keeping fit can have a positive impact on our health, preventing risks of developing serious illness like diabetes and heart disease and can help to reduce pressure on the NHS. With our Plan for Change, this government is committed to getting the NHS back on its feet by moving from sickness to prevention.

Regular running has been shown to reduce the risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke, as well as helping to maintain a healthier weight and improve your mood.

Dr Jeanelle de Gruchy, Deputy Chief Medical Officer, said:

Being physically active - just getting going more, even from none to a little - has a really positive impact on your health.

Couch to 5K is brilliant and fun. It is supportive and suitable for all. Download, give it a try and feel the benefits.

Developed in partnership with the BBC since 2016, the app is designed for people who have done little or no running. It provides guided commentary from a celebrity coach of their choosing and helps users to easily track their progress by doing 3 runs per week.

Following user demand, Beyond NHS Couch to 5K 'graduation' content is now also available for people who successfully complete the running programme to help motivate people to make running habitual, helping them to improve further on speed, stamina and technique.

NHS Couch to 5K app is an effective way to ease into exercising, developing new and healthy habits for the new year. The app is available on Apple and Android. To download it, search 'NHS Couch to 5K' in the app store.

Source & Image: Department of Health and Social Care