Hello, I'm Giovanna Fletcher and I am a runner, which feels odd as I still find getting

out the door quite a challenge, but I'd love to help you become a runner too. My new Coucher 5K

podcast from BBC Sounds has inspirational guests like Lindsay Burrow, Joe Wiley and Charlie Marlow.

I'm really trying to reframe my brain.

This is my time and I get to do this.

And hopefully I can motivate you to go from Couch to 5K.

You never really regret a run.

Might do at the time.

The Couch to 5K podcast.

Listen on BBC Sounds.

Football from Sports.

A million drop of the shoulder

from BBC Radio Scotland

There's no substitute

That was the chance to win it

for Dising Maida

He's got to pass

And the left's blown for full time as well

It finishes all square.

Barry Ferguson was furious with Hamzaigaman there.

They would have been even more angry and Maida profited on that error as he raced in on Liam Kelly.

Just the last touch took it away from Maida and allowed Kelly to make the save, which he did.

...