Oh boy, here we go again! Season 27 of Beat the Couch is around the corner – we start October 1 and I couldn’t be more excited to get under way. After taking a brief break while I had Atticus, I’ve picked up my training spots so I have more hands-on time with the crew. Even on the nights when I’m tired after work and find it hard to leave the little one again, I’m always, always hyped up when it’s done. I’ve never heard anyone say “I really regret doing that workout.” The hardest part is usually just getting out of the door.

Over 27 seasons we’ve had variable success rates, with completion ranging from 75 to 93 per cent. Over a ten-week period, those rates are phenomenally high and it’s so exhilarating to see people running over the finish line on race day.

If you’re not quite sure what Beat the Couch is, it’s a 10-week beginner’s running programme, designed to get you off the couch and 5k fit – this time, by Christmas. We start slowly, jogging 60-second intervals with 90-second walk breaks. As the weeks go by, we build up to longer run intervals, eventually finishing with a 30-minute continuous run time and the ability to run 5k. On race day, people tend to complete the 5k in 28 to 50 minutes. Success looks different for everyone and it’s so great to see such a variety of people take part.

As Beat the Couch has grown, it’s the camaraderie that has blown us away. We brought the professional insight and commitment, and the public brought something completely unexpected. We didn’t expect our groups to bond like they do, to form friendships that cross all sorts of differences, and to step up and support each other within what has turned out to be an incredible community. Having a common goal and a relentlessly positive network seems to be the magic formula here.

From a logistical standpoint, the other key to success is the range of training options. To fulfil the training requirements, you have to show up three times a week. But you have 10 training options and can switch things up at any time, depending on your schedule. Some sessions run out of Bulls Head, some from the centre of town, one from the Botanical Gardens and one from Horseshoe Bay. I have to say, there is nothing quite like running barefoot along the surf on the beach as the day begins to break. It’s beautiful and entirely peaceful (until you start sweating and cursing any soft sand conditions. Note that it’s easier to run on hard sand and you never know what you are going to get!)

If you’re on the fence about whether or not this is for you, take a look at the points below! These are my four favourite reasons for getting running. And you don’t have to run a marathon to feel the benefits. In fact, research shows that 5k is the perfect goal for establishing a baseline level of fitness, without putting too much pressure on the body. Have a read and then check out all the sign-up information at waterfrontwellness.bm.

(P.s. I’m away for the next few weeks for our wedding, woohoo! But all the staff at Waterfront Wellness will take great care of any sign ups. I’m back right on time for Intro night so hope to see some of you there.)

The four greatest reasons to run

Show yourself what you are capable of

If you’ve ever failed at a fitness goal, did you beat yourself up about it? Did those negative comments (from yourself or others) start to influence other areas of your life? Did you use phrases such as “I’m not good enough”, “I have no willpower”, “I’m so useless?” You are none of those things. The problem is that we often set ourselves goals without having the support structure in place to really help us achieve them. With Beat the Couch, we are your support structure and with your hard work, we will get you through. It takes just one success to show yourself what you can do and it is amazing how it translates to other areas of your life. New-found pride and confidence? Yes please.

Visceral fat reduction

This is my favourite biometric to track when we do Beat the Couch. There are two different types of fat in the body – subcutaneous and visceral. Subcutaneous is annoying, pinchable but not especially dangerous. Visceral fat however is more liquid, wrapped around the organs on the inside of your body. It’s metabolically active and contributes to the development of chronic diseases like heart disease, cancer, diabetes – even Alzheimer’s. You can be slim with lots of visceral fat and larger with less visceral fat. It really is determined by diet and lifestyle. As we go through Beat the Couch we give you six opportunities to measure and track visceral fat changes. It’s so motivating to see that number go down and know that you really are making a difference.

Improve your mental health

So many of our health goals revolve around our weight or physical health. But mental health is just as important. It’s what drove me out of the door on that very first run. I just needed some room to breathe, a tiny bit of me time and to listen to my own music. Some people like the social nature of our group training, other people pop their ear buds in and keep themselves to themselves. Either way, everyone feels better when they are done! Exercise really is such an endorphin booster.

Improve your bone density

While heavy resistance training (e.g. squats, dead lifts) is known to be good for improving bone density, running often gets overlooked. In fact, as running is a high impact, weight-bearing exercise (putting stress on lower body bones, prompting them to adapt and grow stronger) it has a significant place in contributing to improvements. Many people get nervous about the “high impact” piece, especially if they are heavy or have a history of injury. That’s why Beat the Couch partners with the amazing chiros at Spine & Sport. Since we did so, we have halved the dropout rate due to injury. People tend to think that chiropractic care is just about your neck and back, but they actually assess you from the ankle up.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in Britain. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda.