Cold-Season Running: A Fresh Start
The start of a new year often brings a quiet sense of motivation. There’s no need for big resolutions or drastic changes - just the feeling that this could be a good moment to begin something new.
If you’ve been thinking about trying running, or following a Couch to 5K–style programme (there are plenty of apps to choose from), mid-January can actually be a brilliant time to start. Winter might not sound inviting, but it has its own kind of magic.
Here at Friendly HQ, we’ve got a real mix: long-established runners, people just starting out, and a post-injury jogger carefully building things back up. What we all agree on is this - getting outdoors in winter, even when it’s cold enough to feel properly crisp, can do wonders for both body and mind.
Why start now?
- Fresh winter air boosts your mood
- Daylight (even a little!) helps regulate your sleep
- Gentle movement supports digestion after those festive feasts
- And most importantly: starting small means you're stepping into 2026 already feeling proud of yourself
How long does Couch to 5K take to complete?
Most versions of the programme take 9 weeks, but there’s no rule that says you have to stick to the schedule exactly. Repeat a week, slow it down, or extend the programme. Remember, it’s your journey, not a race.
Can you do Couch to 5K as walking?
Absolutely, yes. Many people begin with power-walking, and plenty complete the whole thing without running at all. The goal is simply to build endurance and confidence. Every step forward counts.
What benefits are there?
- Increased energy (even during winter slumps)
- Better cardiovascular health
- Improved mood and reduced stress
- A sense of achievement - especially if you’re swapping festive couch time for fresh-air time
- Stronger joints and muscles
- A brilliant excuse for a long, well-earned soak afterwards
What’s the 80/20 rule for running?
The 80/20 rule suggests that 80% of your running should feel easy, gentle, and conversational, while 20% can be slightly more challenging. This helps you build fitness without burning out - perfect for beginners and especially helpful when you're running on chilly winter mornings.
Winter Run to Warm Soak: Friendly Soap Favourites
After your outdoor chilly running adventure, there's little better than a hotbath to treat yourself. And we've got some perfect suggestions for a cosy rinse-off with some eco-friendly goodness:
Lavender Soap Bar – perfect for winding down after a chilly jog.
Shea Butter Cleansing Bar – a gentle choice for sensitive skin exposed to cold winds.
Peppermint & Eucalyptus Foot Bar – ideal for soothing tired winter feet after those first walking/running sessions.
Sports Soap Bar – the newest addition to our lifestyle bar range. It's perfect for winding down after a chilly jog. Crafted with arnica to soothe tired muscles.
Pop your bar by the bath, run some warm water, and enjoy that "I actually did it!" glow.
Ready to begin?
Bundle up. Step outside. Take it slow. You don’t need to sprint - you just need to start.
A gentle starter running programme can work well this winter. And remember that every easy jog, brisk walk, or gentle shuffle is miles better than staying stuck to the couch. You’ve got this.
