For many people, the hardest part of running isn’t the miles — it’s the first step.
That’s exactly the gap Front Runners & Walkers Fort Lauderdale aims to close with the return of its popular Couch to 5K program, a free, nine-week training series designed to help new and aspiring runners build confidence, find community, and cross their first finish line.
The program kicks off Wednesday, Jan. 21 at 6:30 p.m. at Holiday Park and is open to anyone curious about running — no experience, no membership, and no cost required.
“Every year I look forward to our Couch to 5K program. Not only is it fun meeting new people, it's inspiring to see people find a new passion like running, to thrive at it and be part of our challenging supportive club,” said Eric Runyan, president of the club.
Participants train three times a week during regular club meetups, gradually building endurance and confidence. Those who complete the program earn free entry into the goal 5K race on Sunday, March 29.
For Tanveer Sheikh, 35, the program became a gateway not just to running — but to belonging. Sheikh moved here from Baton Rouge, Louisiana and did not know anyone. After he saw the advertisement last year for Couch to 5K, he decided to give it a shot.
“That's how I joined the group. Because I never ran on the street,” Sheikh said. “So I thought this would be a really nice thing to start to find a community and also to start running.”
Sheikh said the gradual pace of the program made it approachable.
“That was a gradual training, so that really helped me. I did not feel overwhelmed,” he said.
After completing his first 5K, he kept going. Within months, he went from first-time runner to half-marathon finisher.
The transformation still surprises him.
“When I saw some of the guys running for six miles, I thought probably I'll never be able to run for six miles in my entire life,” Sheikh said. “Probably that's all I can do, running for 5K. That's what I thought.”
For Sheikh, the social aspect was just as important as the fitness.
“It's not just about running. It's about finding the whole community. I'm not a bar person and I have never been sporty, so I don't have any other social group that I can fit in,” he said. “But because this group is so accepting, and we have people of every level from every background, this is a very nice group to hang out with.”
As a gay man new to South Florida, safety was also a factor.
“When I moved here, I did not know the area at all. So I did not know where I can go to run, which areas are safe, which routes I can take,” he said. “Being a gay man and being an outsider, I felt very conscious all the time. But when I'm running in the group, because there are so many people who have been living here for so long, I feel absolutely safe.”
He encourages anyone who is hesitant to simply show up.
“They have nothing to lose, so why not just come for a good time?” Sheikh said. “Everyone in the group is so friendly.”
And no, you don’t even have to run.
“They can just walk,” he said. “You don't spend money. Everything is so expensive here down in South Florida. But this is like getting all the benefits free of cost.”
Front Runners & Walkers Fort Lauderdale is also seeking volunteers to help guide and cheer on new runners throughout the program. Those interested can learn more or complete the interest form at frwfl.org/couchto5k or email
For Sheikh, the goal posts keep moving. A year ago, he wasn’t running at all. Now he’s completed both a 5K and a half-marathon — and is training for a full marathon in 2026.
