Are those big, warm, winter meals straining your belts? Has your doctor gently suggested you should move around more? If you’re feeling sedentary — but can’t quite bring yourself to go for a jog on your own — you may want to try a couch-to-5K program like C25K 5K Trainer Free. This program is designed to ease you back into your running shoes, or even encourage you to give them some good use for the first time. The app starts gently and, over time, ramps up the amount that you run with the ultimate goal of a 5K. Just pop in your headphones, and the app will give you instructions on when to walk and when to run. (That way, you don’t have to count while wheezing.) The app suggests running three times a week; it also syncs with many music apps if you need tunes for motivation.

The app promises to take you through the program in eight weeks. It goes beyond the basics and can keep you motivated without nagging. Free, for iOS and Android devices.