“Ever felt out of breath just climbing the stairs? Imagine being able to run a 5K and feeling unstoppable. It’s not just a dream—it’s a journey you can start today.”

How to Go From Breathless Going Up the Stairs to Running 5K

Feeling breathless after a flight of stairs might make running a 5K seem impossible, but I promise you—it’s not. I’ve been where you are. I used to struggle with a short run, but with the right mindset and training I can now run 18 miles straight. It all starts with small, consistent steps, and in this post, I’ll guide you through the exact process to build your stamina and confidence.

Before we get started why walk or even run?

Waking and running are basic parts of our movement. We need these to travel and live our daily lives. However, the quality of this movement varies greatly amongst people. Whilst most of us can walk 10 - 20 minutes quite easily, when we increase the speed or distance of our travel we begin to see how our level of fitness differs among sedentary, healthy and fit people.

So, let's get healthy!

Step 1: Start Where You Are

• To begin, start where you are and time how long you can walk. That is your base point.

• Begin walking between 20 to 60 minutes daily.

• Your aim is to work up to 60 minutes a day which should amount to 10,000 steps.

• This is your first goal achieved!

• Tip: Use the stairs, your local park, your journey to work and recreational activities as training tools to get your steps in. Start slow and and focusing on gradually building up your speed with steady breathing.

Step 2: Learn to Breathe Efficiently

• Practice diaphragmatic breathing: inhale deeply through your nose whilst expanding your stomach, then exhale slowly through your mouth whilst contracting your stomach.

• Count your breaths: one full breath starts with an inhale and ends with an exhale. Practice this for 9 to 36 breaths.

Step 3: Follow a Beginner-Friendly Plan

• Use a structured programme like my Breathless to 5K plan to keep you on track.

• I’ve created a free training plan for beginners—[link to the programme].

Step 4: Stay Consistent and Celebrate Small Wins

• Commit to two to three sessions per week.

• Track your progress, no matter how small. Each step gets you closer to your goal!

Step 4: Keep Going!

• Celebrate your first 5k

• Then set your next goal by joining my 10k running club!

• Every week we will work to increase your level of fitness.