Rebel Runners Medway are encouraging participants to take take on the couch to 5k challenge.

It’s a programme that the club has run successfully for several years and despite the coronavirus lockdown people can still take part.

With gyms, clubs and parks shut, many people have been using their exercise allowance to hit the streets. Rebel Runners Medway are ready to help anyone else who needs a little encouragement.

A club spokesperson said: “Obviously, with the current restrictions it’s not possible to run a face to face event as we usually do but it’s certainly possible to still participate and achieve the 5K goal. What better way to banish the Covid Blues!

“We’ve had some beautiful spring weather to be out and about in and there’s no better way to enjoy it than by running!

“Running is a cheap, simple sport that almost anyone can enjoy.

"You don’t have to harbour an ambition to run a marathon or be as fast as Usain Bolt! You can run at any speed you like, go out whenever you want and go as far as the fancy takes you within current guidelines.

“What’s more running has enormous proven benefits for mental health. Endorphins that are released during running help to treat depression and other psychological disorders.

"Running helps people feel less fatigued, depressed, and tense. Just what a lot of us need right now.

“Setting yourself a goal, in times like we are experiencing now, is also critical in surviving the challenges that we all face.”

It's free to take part and there is an eight-week cycle for runners to go from couch to 5k, with one activity repeated three times a week, on any days. It starts with a one minute run, then a 90 second walk, repeated eight times, to make up a 20 minute routine.

Running times increase throughout the cycle up to a 5k, where participants will then graduate. Many have gone onto become Rebel Runners.

Anyone wishing to participate can ask questions by emailing communications-rebelrunners@outlook.com or visiting the club online. The club would love to hear from anyone taking part.

Read more sports news from Kent