Tik Tok star Charley Marlowe on trying to find motivation to exercise and a fear of being seen running in public.

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