Q&A: Couch to 5k

As BBC Sport launches its new The Couch to 5K Podcast - presented by Giovanna Fletcher - we have the answers to some frequently asked questions to help you get started.More than seven million people have downloaded NHS Couch to 5K - the ground-breaking free fitness app developed in partnership with BBC Sport.Check out how to get started below.
What is Couch to 5k?
A free running plan for beginners.The plan has you running three times a week and provides a fresh schedule each week.
How did Couch to 5k begin?
The Couch to 5K running plan was created by Josh Clark in 1996.Josh wanted to get his mother - who was over 50 - to start running.
Can you do Couch to 5k on a treadmill?
If running outside isn't your thing, you can use a treadmill instead.
How long does Couch to 5k take?
You can complete the initial programme in nine weeks or longer, depending on the pace you wish to go.Once users graduate from the nine-week programme, they can unlock access to Beyond Couch to 5K.
Is Couch to 5k free?
Yes, the NHS Couch to 5k app is free and accessible to anyone.
How do I get started?
Download the app (details below).Pick a start date.Plan a route.Wear comfortable clothing and trainers.Stay safe and be aware of your surroundings.
Where can I find a Couch to 5k plan?
You can join the seven million people who have already downloaded the app by clicking the links below:Apple, externalAndroid, external
What are the benefits?
Running can improve your heart and lung health...And help you manage your weight (when paired with a healthy diet)...And strengthen your bones and reduce the risk of osteoporosis...And boost your mood, ease stress, and give you more confidence

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NBC News

4 days ago

• NBC News

Oura Ring vs Apple Watch: I've tested both for months — here's what you should know

If you told me to pick my favorite wearable, I would have a hard time choosing between the Oura Ring and Apple Watch (and Garmin, to be fair). What's interesting is that the two wearables are wildly different from each other. The Apple Watch is a tiny computer on my wrist I can use instead of pulling my phone out of my pocket every two seconds. The Oura Ring is a stylish ring I forget about until I open the app and start diving into my health, sleep and fitness data. I've been wearing both for most of 2025 — here's what you need to know. Oura and Apple sell a few different wearables and I've tested all of them. The two that are most similar from the brands are the Oura Ring 4 ($349) and Apple Watch Series 10 ($399). They are the brand's latest wearables, and are priced similarly. That said, they are very different products with very different users in mind. But when people ask me what wearable or fitness tracker to buy, Apple Watch and Oura Ring are the two they mention first and most often. I've worn both at the same time for nearly all of 2025, comparing them to each other and other wearables I've tested throughout the year. Want more from NBC Select? Sign up for our newsletter, The Selection, and shop smarter. My experience using the Oura Ring and Apple Watch The Oura Ring 4 and Apple Watch Series 10 are both excellent wearables. Both are comfortable, easy to use, and provide accurate and easy to understand information about your health, sleep and fitness activity. Below, I outline some key differences between each wearable. Design Oura Ring The latest Oura Ring 4 is the best looking and most comfortable Oura Ring yet. It is made of titanium, comes in six finishes and is available in sizes four to 15. While it is a bit big compared to a non-smart ring, I got used to wearing it on my ring finger after a few days. What helps is the long battery life: the Oura Ring 4 lasts up to eight days on a single charge, longer than most of its competitors. Unlike the Oura Ring Gen 3, which had three round sensor bumps on the inner side of the ring, the Oura Ring 4 is basically smooth all around, inside and out. This makes it much more comfortable than the previous version, and in-line with my experience wearing other smart rings like the Ultrahuman Ring Air and Samsung Galaxy Ring. Apple Watch The latest Apple Watch Series 10 is similarly the most comfortable Apple Watch I've worn, and I've tested a lot of them over the years. It's thinner and lighter than the Apple Watch Series 9, but has a bigger screen that reaches further into the edges of the case. The screen is also brighter and easier to see at off-angles, meaning I can check the time or a notification at a glance much easier than before. The Series 10 also charges faster — it can get up to 80% battery in 30 minutes of fast charging, up from 45 minutes on the Series 9. Battery life is still a bit lackluster though at up to 18 hours. I end up charging mine every night before bedtime to make sure it doesn't die overnight. My take: This is a toss up that largely comes down to personal preference. Aside from battery life, where the Oura Ring is a clear winner, the deciding factor is whether you find rings or watches more comfortable. Generally, I prefer watches over rings, and the Oura Ring is bulkier than the usual non-smart ring sizes I gravitate towards. But I know many folks can't stand the look and feel of the square, shiny Apple Watch, and you might be one of them. Day-to-day Oura Using the Oura Ring daily is a comfortable and largely passive experience. Most days, I forget that I am wearing it, which makes checking the Oura app feel fun instead of like a chore. It tracks most health and fitness basics for you — think steps, walks, sleep, readiness and stress. But not everything works automatically. Oura doesn't always automatically detect and track lower intensity workouts such as strength training and yoga, in my experience. For cycling tracking, you need to be diligent and consistent about manually inputting each day of your cycle to get the most accurate information, says NBC Select updates editor Mili Godio, who has worn her Oura Ring 4 for over 5 months. Apple You can do as much or as little as you want with the Apple Watch. It can act almost like a smartphone — you can check all your notifications, send texts, use contactless payments, take calls, store your favorite podcasts and music, navigate with a maps app, the list goes on. You can also turn off all notifications and do none of the things I just listed and turn the Apple Watch into a more passive fitness tracker and digital wristwatch. It has such robust settings and options that it can really be whatever you want it to be, especially when you consider all the watch face and watch band options. My take: This one is all about taste. Do you want something you can wear and forget about? That's the Oura Ring. Do you want easy access to a ton of information, right on your wrist? That's the Apple Watch. Tracking and metrics Oura Ring The Oura Ring's greatest strength is its health and sleep tracking. It offers detailed and accurate graphs, charts and trends for tons of different metrics like sleep stages, bedtime and wake-up time, heart rate variability, respiratory rate and body temperature. All of these put together, combined with the Oura app's intuitive and friendly design, means I get a good understanding of my health at a glance and a deeper understanding of my trends if I feel like diving a little deeper. The Oura Ring has also accurately assessed when I am sick. I have been sick a few times so far this year, and each time the Oura app notifies me of health metrics being out of their typical range, and suggests entering rest mode. I appreciate this approach much more than some fitness trackers that focus exclusively on consistently hitting streaks and goals. Apple Watch The Apple Watch shows metrics across two apps: the Apple Health and Apple Fitness app. The health app shows similar stats to the Oura Ring, with a focus on health, fitness and sleep trends over time, while the Fitness app shows all your individual workouts. It can similarly predict or tell me when I am sick through the Vitals feature, and has largely caught my illnesses as they have happened. Fitness is where the Apple Watch has more to offer than the Oura Ring. The Apple Watch has built-in GPS, making it more accurate for outdoor exercises like running and cycling compared to the Oura Ring. With outdoor running in particular, the Apple Watch shows more detailed stats like average cadence, stride length and more. It also has the Training Load feature, which can help track your weekly and monthly fitness. My take: Another tossup. Both Oura Ring and Apple Watch do a great job tracking and showcasing health, sleep and exercise metrics. Oura is a little more accurate when it comes to sleep data and predicting when I am sick, but the Apple Watch is always a close second, in my experience. The Apple Watch is better for fitness, as it has built-in GPS, more detailed stats in certain workouts and a screen that can show you live stats as you exercise. Oura vs Apple Watch: The final verdict The Apple Watch Series 10 and Oura Ring 4 are arguably the best smartwatch and best smart ring you can buy. One isn't better than the other, but one might make more sense for you personally. The Apple Watch is a smartwatch. It's like having a tiny phone on your wrist. It's a wearable you check all the time: you check the time, incoming texts, the weather, your pace during a run, etc. The Oura Ring is a passive smart ring. You check the Oura app usually during downtime, when you aren't too busy. Unless you are manually starting and stopping a workout, it's meant to work in the background, and be available when you feel like checking in on your stats and trends. If you want a tiny phone on your wrist that can do a little bit of everything, you want a smartwatch, and the Apple Watch is one of the best. It's better than the Oura Ring for checking live exercise stats while running and biking. It's also a better value than the Oura Ring, as it does almost everything the Oura Ring does (and more) without a subscription fee If you want to track your health, fitness and sleep but don't want something on your wrist peppering you with information, you want a smart ring, and the Oura Ring is the best on the market right now. It's got much better battery life than the Apple Watch, and is a little more accurate for sleep and illness tracking, in my experience. Why trust NBC Select? I am a reporter at NBC Select who covers technology and fitness including recent stories on smartwatches, running shoes, workout earbuds and more. I've tested the Oura Ring Gen 3 and Oura Ring 4 for over a year, and have tested various Apple Watch models, including the latest Series 10, for years.

Geeky Gadgets

14-06-2025

• Geeky Gadgets

The Future of Apple Watch is HERE: 15 watchOS 26 Features You Won't Believe

Apple has unveiled the first beta of watchOS 26, offering a preview of the next evolution for the Apple Watch. This update introduces 15 notable features, emphasizing improvements in the user interface, advanced health and fitness tracking, app performance, and customization. While still in its early stages, this beta hints at a more refined and versatile Apple Watch experience. The video below from Zollotech gives us more details on the new watchOS 26 beta.1 Watch this video on YouTube. Refined User Interface Enhancements The user interface in watchOS 26 Beta 1 has been thoughtfully redesigned to deliver a smoother and more intuitive experience. Navigation has been optimized for faster and more efficient transitions between screens, making sure that interactions feel seamless. You'll notice improved responsiveness when swiping, tapping, or scrolling, making tasks like checking notifications or launching apps more effortless. These updates aim to enhance usability, making sure the Apple Watch remains a practical and user-friendly device. Advanced Health Tracking Features Health tracking continues to be a core focus of the Apple Watch, and watchOS 26 Beta 1 introduces several new features to elevate its capabilities. The update includes additional metrics to monitor critical health indicators, such as: Heart rate variability , offering insights into your cardiovascular health , offering insights into your cardiovascular health Blood oxygen levels , providing a clearer picture of your respiratory efficiency , providing a clearer picture of your respiratory efficiency Sleep patterns, with detailed analysis of sleep stages The enhanced sleep tracking feature now delivers actionable insights, helping you optimize your rest and recovery. These updates empower users to make more informed decisions about their overall health and well-being, making the Apple Watch an even more valuable tool for personal wellness. Enhanced Fitness Tracking for Active Lifestyles Fitness enthusiasts will appreciate the new workout modes and tracking improvements introduced in watchOS 26 Beta 1. The update includes: Hiking with elevation tracking , ideal for outdoor adventurers , ideal for outdoor adventurers Customizable interval training, allowing you to tailor workouts to your goals Additionally, GPS accuracy has been significantly improved, making sure that outdoor activities such as running, cycling, or hiking are tracked with greater precision. The Activity app now provides more comprehensive post-workout summaries, offering a clearer and more detailed view of your performance and progress. These enhancements make the Apple Watch an indispensable companion for achieving fitness goals. Improved App Performance and Stability Apple has prioritized app performance and reliability in watchOS 26 Beta 1. Apps now launch faster, and interactions feel smoother, minimizing any delays that could disrupt your experience. Background processes have been optimized to enhance battery efficiency, making sure that your Apple Watch remains dependable throughout the day, even during intensive use. These improvements contribute to a more seamless and enjoyable user experience, reinforcing the Apple Watch's role as a reliable daily tool. Expanded Customization Options Personalization takes a significant step forward in watchOS 26 Beta 1. The update introduces new watch face designs and additional complications, allowing you to display the information that matters most to you. Whether you prioritize fitness metrics, calendar events, or weather updates, these new options make it easier to tailor your watch face to your needs. The settings menu has also been reorganized for greater clarity, allowing you to adjust preferences more efficiently. These updates ensure that your Apple Watch feels uniquely yours, reflecting your individual style and priorities. New Productivity and Communication Tools watchOS 26 Beta 1 introduces tools designed to enhance productivity and streamline communication. A new task manager allows you to organize and track your to-do lists directly from your wrist, while improved calendar integration helps you stay on top of your schedule. Communication tools have also been upgraded, with enhanced messaging and call-handling capabilities. For instance, dictation accuracy has been improved, making it easier to send messages quickly and efficiently. These features aim to make the Apple Watch an even more integral part of your daily workflow. What to Expect from the Beta Experience As with any beta release, watchOS 26 Beta 1 is a work in progress. While the new features are promising, users may encounter occasional bugs or inconsistencies. These issues are expected to be addressed in subsequent beta updates, leading to a polished final release. For those eager to explore the latest advancements, the beta offers an exciting glimpse into the future of the Apple Watch, even as it continues to evolve. Elevating the Apple Watch Experience watchOS 26 Beta 1 showcases a range of updates designed to enhance the functionality and personalization of the Apple Watch. From a more intuitive user interface to advanced health and fitness tracking, improved app performance, and expanded customization options, this update aims to make the Apple Watch even more versatile and indispensable. Whether you're focused on productivity, communication, or personal wellness, these features highlight the potential of the Apple Watch to seamlessly integrate into and elevate your daily life. Enhance your knowledge on watchOS 26 Beta 1 by exploring a selection of articles and guides on the subject. Source & Image Credit: zollotech Filed Under: Apple, Gadgets News, Top News Latest Geeky Gadgets Deals Disclosure: Some of our articles include affiliate links. If you buy something through one of these links, Geeky Gadgets may earn an affiliate commission. Learn about our Disclosure Policy.

Telegraph

13-06-2025

• Telegraph

I discovered 11 hidden Apple Watch and AirPods features to track my health – you should use them too

Over the last few years, health gadgets like smartwatches and fitness trackers have become significantly more advanced. Not only are they capable of tracking your daily activities, steps and the stages of your sleep, but many now offer advanced features such as the ability to detect conditions like sleep apnoea and atrial fibrillation. What you might already know is that the latest Apple Watches, such as the Apple Watch Series 10, for example, now collect an entire library of data, synchronising with the Apple Health app on your iPhone, providing a more holistic view of your overall health. As friendly as this data is presented, however, it can be easy to get overwhelmed with all of this health information and you might even miss some of the key features on offer. With that in mind, I've highlighted 11 of the best Apple Health features that initially passed me by. I also sat down with three healthcare professionals and discussed how these can be important for tracking your long-term health and fitness. 1. Tracking your cardio fitness levels Cardio fitness is thought to be a strong indicator of your overall physical health, as well as your long-term health, such as how manageable you might find walking up a flight of stairs as you get older. This is measured using a metric called VO₂ Max, which is essentially the maximum amount of oxygen your body can consume during exercise. Many wearables offer this feature, including Garmin running watches and devices like the Oura Ring 4 and Samsung Galaxy Watch 7. If you have an Apple Watch, you can get an estimate of your cardio fitness levels by recording an outdoor walk, outdoor run or hiking workout. Through the Apple Health app, you can then see if your cardio fitness levels are low or high for your age and sex by tapping on the browse tab, followed by heart and then cardio fitness. If you aren't an athlete training for the Olympics, you might think that assessing your cardio fitness levels isn't hugely important. However, as Dr Nikhil Ahluwalia, cardiologist at Barts Health NHS Trust, told us: 'It's a very good test of your fitness and how you are going to do later in life. What we know is that when you're 80, your VO₂ Max is going to be able to dictate how active and fit you are.' He added: 'We know that your VO₂ Max drops off over age, so for me as an individual, now I actually have a reason to look and see what my VO₂ Max should be because I want to be hitting certain targets today. So, when I am 80, I can hit the targets that I would want to, in order to have things that I would consider to be a good quality of life.' 2. Checking for signs of atrial fibrillation Most smartwatches now offer notifications for signs of atrial fibrillation, or AF, as it is commonly referred to in the UK. This condition was explained to us by Dr Nikhil Ahluwalia as 'when the atria (the top of the heart) fibrillates, which is vibrating rather than beating'. It's possible to enable notifications within the heart rate app on Apple Watch to alert you if you are experiencing particularly high or low heart rates, as well as irregular heart rate rhythms. If you have been diagnosed with atrial fibrillation, you can set up a feature within the Apple Health app that will allow a connected Apple Watch to help you understand how often your heart is beating irregularly. Tap on the browse tab in Apple Health, then heart and scroll down to AF history, where you can set this feature up. 3. Privately sharing your data with a partner or doctor It's possible to share any data that is collected within the Apple Health app with up to five people, whether that's your doctor, partner or perhaps your children. Sharing your data means that if there are any changes to your health, the people you choose to share this with can also receive notifications to alert them of those changes, whether that's detection of sleep apnoea or signs of atrial fibrillation, for example. When you choose to share your data, you can control what you want them to see. You can decide to untick loud noise exposure and cardio fitness if you wish, but tick irregular heart rhythm, low heart rate and walking steadiness data, for example. To share data in the health app, tap on the sharing tab and select share with someone to choose the person or people you want to share your data with. The only annoying thing with this is that the recipient will need to own an Apple device to view your data. It would be great to see them open this up to more devices, like Android smartphones, in the future. 4. Taking a hearing test with AirPods Apple's AirPods Pro 2 (USB-C) wireless headphones were updated at the end of 2024 with the ability to offer a hearing test. You can now identify if you are showing signs of hearing loss, as well as determine your hearing ability at various frequencies without the need to leave your home and see a specialist. The Royal National Institute for Deaf People (RNID) previously recommended that you should take a hearing test every year or two, with Crystal Rolfe, director of strategy, suggesting the two years was predominantly down to people unlikely to go out to the high street to do something like a hearing test. With the hearing test on AirPods Pro 2, however, Crystal told us: 'Now you've got something right in your pocket, I can't see why you wouldn't do it once a year.' The AirPods Pro 2 hearing test takes around five minutes and the results can be found in the Apple Health app under the browse tab, followed by hearing. Within this section, you will also find data on your exposure to sound levels in your environment if you have an Apple Watch, and headphone audio levels if you wear AirPods. 5. Using AirPods as a hearing aid If the AirPods Pro 2 (USB-C) detects hearing loss, it's also possible to set these wireless headphones up as hearing aids. You can either use the hearing test results or audiogram data from a hearing healthcare professional to set up the AirPods Pro 2 for your specific requirements. Crystal Rolfe told us that 'at the moment, there are about two million hearing aid users in the UK, but we think about eight million could benefit from one, so there's a gap of six million people in the UK alone with undiagnosed hearing loss and not using anything'. The hearing aid feature is only designed to help those with mild to moderate hearing loss. If this is detected during the test, you will be prompted to set up the hearing aid in the Health App, with a button appearing under the hearing test result. There's also a feature called media assist, which may appear instead of hearing aid. This adjusts audio levels based on your results. When the hearing aid is set up, the AirPods Pro 2 helps boost external conversations and situations, as well as adjusts everything from FaceTime calls to music, in accordance with your hearing requirements. 6. Taking an ECG It's been possible to take an ECG (electrocardiogram) using an Apple Watch since the Apple Watch Series 4 was released in 2018 and you can do this on other smartwatches, too, including Samsung Galaxy watches, Garmin and Fitbits. None are as accurate as having an ECG test in a hospital, in that it's simply the equivalent of a single-lead electrocardiogram, rather than a multi-lead version that has a better view of different angles of your heart, but they can still check for signs of an irregular heart rhythm. If you wanted to take an ECG on Apple Watch, specifically, you just need to place your finger on the Digital Crown on the right side of the screen, sit still, and the built-in electrodes will read and record the electrical heart signals from your fingertip and wrist. The results appear on the Apple Watch itself, as well as in the Apple Health iPhone app under heart in the browse tab, where you can share a PDF with your doctor, should you want to. It's important to note that when performing an ECG on an Apple Watch (or any smartwatch), it specifies that it can't detect signs of a heart attack. Dr Nikhil Ahluwalia explained why that was the case: 'A heart attack is not a rhythm-related problem. It's a problem where there is a blockage in one of the arteries of the heart. The ECG measures the electrics and many decades ago, a very clever cardiologist figured out that the electrics change when there is a blockage. 'If there is a blockage in the front of the heart, some of the leads on the ECG will change, and if it's on the side, the other ones will. [The Apple Watch ECG] is only giving you an overall summary view from one angle, so it's not looking at all the different areas. It's, therefore, really tricky from looking at one angle for people to say there's nothing going on in the front or the back,' he added. 7. Tracking your walking Using the motion sensors in your iPhone and Apple Watch, a number of mobility metrics can be tracked, from walking speed and step length to walking asymmetry and stair speed. All the data is available in the Apple Health app and you can see how each metric within the mobility section has changed over time, with day, week, month, six-month and yearly views. To track your walking performance and see how you're doing on a mobility front, tap on the browse tab, followed by mobility. From here, you can dive into each metric, with detailed information on your performance and what you should be aiming for. 8. Decide what data should be prioritised You might have various health devices recording data into the Apple Health app, or another health app like Samsung Health or Google's Health Connect. I have an Apple Watch Series 10, Oura Ring 4 and the EightSleep Pod 4 tracking my sleep, for example. You can choose to prioritise which devices or apps are used for the data presented in Apple Health, which you might want to do if you think one device is more accurate than another. You may decide, for instance, that you want to use the sleep data from Oura instead of your Apple Watch and you can do the same for other metrics like heart rate or physical activity. To prioritise a third-party device on Apple Health specifically, tap on browse in the Health app, and select the metric you want to adjust, such as sleep. From here, scroll down to data sources and access, and press edit in the top-right corner. You can then move the data sources into the priority order you want by pressing and holding on the three lines to the right of each. 9. Detecting signs of sleep apnoea Sleep apnoea is thought to affect one billion people globally and is a respiratory condition where you experience repeated disruptions in your breathing while you sleep. Both Apple and Samsung added the ability to detect signs of sleep apnoea using their smartwatches in 2024. In the case of the Apple Watch I use, if you turn on the sleep apnoea notifications feature, it will look for breathing disturbances while you're sleeping and alert you if it detects consistent signs of moderate to severe sleep apnoea over 30 days. Apple clinician, Dr Asha Chesnutt, explained to us that the sleep apnoea detection feature 'looks over a 30-day period, but you only need ten nights of data for it to report out. If you have ten nights, you need 50 per cent of 10. If you sleep for 20 nights, you need 50 per cent of 20 to trigger the notification,' she said. You can view the previous month, six months or a year of your breathing disturbances data if you have slept with Apple Watch in the Apple Health app. You just need to tap on the browse tab, followed by respiratory and then breathing disturbances. 10. Keeping an eye on your vitals Apple announced an app called Vitals for Apple Watch in 2024, which monitors your heart rate, respiratory rate, wrist temperature, blood oxygen and sleep duration overnight. The idea is to give you a better understanding of your daily health status by establishing a typical range for each of those five health metrics while you sleep and notifying you if any are out of your normal range, be it high or low. It's a slightly different way of doing things than other smartwatches that give you a daily score based on similar data, with Samsung offering an energy score, Garmin offering a helpful feature called body battery, and Fitbit, Pixel and Oura using a daily readiness score, all of which are simpler in their approach. Outliers in your vitals can be an early indicator of sickness, but they can also be affected by factors like alcohol consumption, increased exercise, too much caffeine and recent travel. From a sickness point of view, Dr Asha Chesnutt explained to us why looking at the Vitals data can be important for your health: 'There's a pre-symptomatic phase where any respiratory virus is replicating in our body before you might have a sore throat, runny nose or whatever symptoms you are going to have'. She added that a lot of the time, you'll see subtle changes to heart rate and respiratory rate changes the night before you end up getting sick or a respiratory virus comes on. The Vitals data then acts as a good indicator to alert you to these small changes. In the Apple Health app, you can see an overview of your vitals, as well as view by day, week, month or even six months if you have been wearing an Apple Watch at night for that long. Tap on the browse tab in Apple Health, followed by vitals, to see an overview of the metrics. 11. Tracking your menstrual cycle without a subscription Many female health tracking apps require you to pay a subscription fee for more advanced data surrounding your menstrual cycle, but the Apple Health app offers some basic tracking without the need to pay any monthly costs. It isn't as comprehensive as the likes of Natural Cycles or Clue, but you can log flow, as well as plenty of other data like symptoms, sexual activity and basal body temperature. The Apple Health app will then give you information about your cycle history, which you can export as a PDF if you want to share it with your doctor, as well as flag any cycle deviations that may have appeared. Primary care physician, Dr Raj Aurora, explained to us that cycle deviations are important as they can expedite what a doctor does with this information, such as if your heart rate is higher than normal or you've been bleeding for longer than your usual cycle length. She said that 'though it might seem scary because it's giving you what the deviation is, you can act on it quite frankly'. Through Apple Health, cycle tracking can also provide a fertile window estimate based on the data you put in. If you wear an Apple Watch Series 8 or newer, the Health app is able to use your wrist temperature data to improve your period predictions and estimate the date of ovulation after it occurs. To find cycle tracking data, tap on the browse tab and head to cycle tracking.