The NHS C25K programme uses the same run-walk intervals taken from one of the first programmes put online however, there is no evidence behind the choice of interval lengths used in the programme (personal communication, Josh Clark, 2nd October 2015). The C25K
programme promoted by the NHS and used in many beginner running programmes around the world has not been systematically evaluated to optimise the running experience or enjoyment for beginner runners, but remains unchanged since its original conception (personal communication, Josh Clark, 2nd October, 2015). Despite the endorsement of the
NHS and success of the NHS C25K programme in helping many people start to run (at least as indicated by downloads as discussed earlier), my research with groups using this
programme and other similar programmes detailed in the Running Commentary study showed there may be room for improvement. To reiterate, the suggested intervention elements from the Running Commentary chapter are:
1. Structure: shorter intervals in early weeks, simplify structure, clear signposting
2. Anticipation of end: add interval reminders, include countdowns and add sprint finish to end of session
3. Affect regulation: affect regulation of intensity using FS, affect regulation of ‘optional’ extra intervals
4. Attention: instructions to pay attention to the environment, to interpret bodily cues positively, adding music, including humour and instructions to smile
5. Progression: reminders of progress made, objective feedback (e.g. using Strava)
The WalkJogSmile (WJS) programme and podcasts were developed using the intervention elements described above, and are described more fully in the materials section. The intervals were designed to start at 30 seconds, since this interval has been shown to be more pleasant than longer intervals using HIIT exercise (Martinez et al., 2015). The programme length for C25K is nine weeks, and the WJS programme was also designed as nine weeks long for comparison. As the main goal of C25K is to run continuously for 30 minutes in the final week, this was also the goal of WJS. The intervals in intervening weeks were then allocated to increase as smoothly as possible within these constraints, and in consultation with an experienced running coach and beginner group leader (personal communication, Geoff Wells). The developer of the C25K programme was also interviewed for his thoughts on how the structure of the C25K programme could be improved (personal communication, Josh
Clark). Clear signposting was also added to the podcasts so that participants knew which interval they were on at all times and how many remained. The FS was described verbally to participants at the beginning of the programme, with reminders throughout to use it to speed up, slow down, or whether to walk additional jogging intervals. Countdowns were added to every session to allow for a short sprint finish of 30 seconds at the end of each session, and countdowns were added for the final 10 seconds of every interval so that participants knew when the end was about to occur.
I recorded the podcasts after writing scripts for each week, and a university technician mixed these recordings with the music provided, as well as with the C25K app recording (the app was used instead of the podcast as it already had music within the recording). The music used for both podcasts was chosen after consultation with an expert in music and exercise
(personal communication, Rachel Hallett). Music chosen for the running intervals was between 125 and 140 bpm, since that is preferred by exercisers (Karageorghis & Priest, 2012), and was mostly electronic/dance in nature and ‘upbeat’, without lyrics. Music was downloaded from websites offering free music under Creative Commons licenses. A list of tracks and links is included with the podcast download links. The music for the walking recovery intervals, warmup and cooldown was slower in tempo, to cue participants to walk. Due to the necessity of producing podcasts for each programme together with music and the large amount of work entailed, there was little opportunity for piloting the podcasts in advance of the study. Minor changes to the music used or audio volume were made after I tested the podcasts when outdoors on busy roads, to ensure that participants could hear the podcast under normal conditions, and that the tempo was correct for walking or jogging. The Strava recording method was also piloted by me to ensure the automatic questionnaire link was emailed after each session was uploaded to Strava, and that data were correctly recorded using Qualtrics.
Since the C25K programme has not been previously evaluated in the research literature, qualitative feedback will also be sought from participants following that programme, to see if any aspects of that programme are found to be particularly useful to participants, which could then be incorporated into the WJS programme.
Research questions
Research question 1: How enjoyable is the WJS programme, and is it more enjoyable than C25K?
This question was primarily answered using a quantitative enjoyment measure to compare enjoyment of the WJS programme with C25K, with some qualitative data to give context Research question 2: What were people’s experiences of WJS and C25K programmes and podcasts, and how could WJS be optimised?
Qualitative data were used to gain an in-depth understanding of people’s experiences of the WJS and C25K programmes, and to see if further optimisation of WJS would be useful or desirable
Research question 3: Is the study design feasible for scaling up to a larger trial? One aim of this study was to assess procedures for recruitment, eligibility screening, randomization, participant access to materials, data collection via Strava and study completion rates, to assess feasibility for a future potential large-scale randomized trial comparing WJS and C25K programmes.