Javeno McLean brings his enthusiasm and inclusiveness to this episode. Javeno is a Pride of Britain award winner for helping to transform the lives of sick, elderly and disabled people through exercise. He's become known for his viral videos, where he shares his messages of showing gratitude and inclusivity.

He tells Giovanna he's driven to try to make people passionate about exercise in order to stay motivated and he believes going out for a run can often be a battle with the mind.

Javeno reacts to a powerful story from our couch buddy today. Katie Stevenson, who has incurable cancer and epilepsy. Katie logs her running journey on instagram @iamkatiestevenson

Presenter: Giovanna Fletcher

For more information on the NHS Couch to 5K programme follow the link below and download the free app. https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/?WT.mc_ID=Couch_Podcast_BetterHealth&wt.tsrc=display

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'll find the NHS Couch to 5K app in all the usual places you get your apps from.