With the help of a new personal-coaching program in Redmond, people may find it easier to get off their irresistible couch and run a 5K.

Running Evolution began a four-week class on Jan. 12 to coach new and returning runners back into the sport. The “Couch to 5K” class meets from 6:30-7:30 p.m. every Monday and Wednesday at Super Jock ‘n Jill in Redmond. The class costs $155 per person.

Angie Bryant, who teaches the class in Redmond, has a blue-collar and white-collar military background. After she got out of military, Bryant had a daughter and didn’t get back into running until she weighed more than 200 pounds.

“When I started running again, I could only run for 30 seconds at a time without thinking I am going to die,” Bryant said. “I would walk for a couple minutes, and then I would run for 30 seconds. I did complete the half marathon. I did it, and that is the point.”

To make the program fun, Bryant features her unique “Grow-in-the-dark” run, and she hands out candies for her students to ensure they have enough calories and nutrition throughout the run.

“Since most of our training here is at night, I have glow-in-the-dark bracelets, which are lots of fun,” said Bryant. “Every time we end our run, the first runner is always waiting for the other runners that come in after them. Clapping, cheering, a little dance, and really celebrating what we just finished.”

Beth Baker, the “chief running officer” of Running Evolution, provides tips to new and returning runners.

“Get good shoes. Go really slow, give yourselves at least four to six weeks to get into it,” Baker said. “Don’t look at the scale. A lot of people get frustrated with that — it is just muscles.”

Baker said many people make the mistake of not eating before running. She suggests eating food that is simple and easy to digest, and drinking water throughout the day instead of all at once.

“It is a huge win just to get out there,” said Bryant. “Don’t compare yourselves to other runners. You are unique.”

Running Evolution has a total of four female coaches. Both Baker and Bryant are moms who love running. Bryant said a lot of her clients are professional women and stay-at-home moms.

“I run into a lot of moms who feel guilty about leaving for an hour in the evening to come run because they need to help with homework and dinner,” Bryant said. “We are working hard to break through that. It is important that we do take time to take care of ourselves.”

As for getting over the mental part of running long distance, Bryant tells her students, “I know that you don’t believe that you can do this right now, but I am just asking you to trust me, and I believe in you. So just trust me, let me coach you and you are gonna do this.”

Client Amy Garbes says Bryant is always there with advice.

“Having consistent support and motivation, and just little tips and tricks along the way if I start having trouble breathing or something starts to cramp up,” Garbes said. “She is so motivating, and that just makes me keep running.”

Garbes said she also enjoys running along the trails in Redmond.

“The trail is beautiful. Tons of wildlife, lots of things to look at to keep you distracted, and that is really important,” said Garbes. “There are elderly people out there, we see young kids, everybody. It is just a sport that anyone can do, as long as you can get out there and put the work on.”

Baker said the class average is about 10 students. The Couch to 5K class will be offered four times a year in Redmond. They are also planning to start a Re:Boot Camp in the spring, a Marathon Training class at the end of January and a Half Marathon Training class in the middle of February.

“People are encouraging each other,” said Baker. “Three of my girls are going to Paris together and run the marathon together. They didn’t know each other before at the Running Evolution, and that is the love right there.”

For more information, visit www.runningevolution.com/couch-to-5k/

Katy Wong is a student in the University of Washington Department of Communication News Laboratory.