Sofa-to-5K Training - You can do it!

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Posted 10/5/2009

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I was 35 pounds overweight when I started my first day at my internship. I walked in the door and not 10 minutes later the staff was trying to convince me to participate in a 5K race. They were all seasoned runners and walkers and I was immediately intimidated. Me, finish a 5K? I couldn't even make it to the end of my block. Imagine my surprise three days later when I agreed to train and run the 5K that fall. That was the easy part, the training was a different story. I explained that I wasn't a runner-- I didn't get that gene. They responded by handing me a 10-week training regimen that starting with walking 20 minutes. I knew I could do that, so I got started the next day. Week by week, we trained together at lunch and I slowly improved. By the end of the summer I was able to run 30 minutes without complaining and toed the line at the 5K race. I finished with a smile on my face and it didn't even bother me when a 72-year old man beat me to the finish and I came in almost last. I had conquered something I thought I could never do, and in the process fell in love with training and racing.

Having a carrot, or purpose for your workouts is a fantastically effective means to staying motivated to move and the 5K (3.1 miles) is the perfect distance to get you started. This week's blog goes out to those that may be struggling to get or stay active. I encourage you to find a local 5K event in your neck of the woods, strap on your shoes and hold on tight. Here are a few tips to get your engines started...

Start with where are, rather than where you want to be. Learning to run and walk a 5K will take time, but if you start with your current activity level you will progress a lot faster and have more fun along the way. If you've been inactive, download my Beginner 5K Walk Training Program on the BeeWellMiles.com site. It's a 10-week program that will start you with 25 minutes of walking 3-4 times per week and prepare you to walk the 5K. You'll enjoy the walking workouts, progress quickly and look forward to the next workout. If you've been active, but just not walking or running, consider starting with the Walk-Run and Run-Walk 5K training programs. They mix walking minutes with running minutes for the perfect blend to get you across the finish line.

Follow the three-week rule. Practice patience. Getting active takes time. It takes 21 days to create a new habit. Running and walking regularly will become a habit over time. A body that is active, will want to stay active. A body that is inactive will want to stay inactive. The first 3 weeks is the most challenging and that is why it is key to start off easy. Make it a priority in your life and you’ll find 3-4 weeks later you will wonder how you managed without being active.

Maintain momentum and motivation by logging your miles in your BeeWellMiles.com account. Every run or walk is a piece of the puzzle that you'll complete at the finish line of the 5K. Log your miles so you can keep track of what works for you training wise, and see your progress every week.

Make it social. Training with a group made walking and running fun and really made the difference on low motivation days. Train with a buddy and make a commitment to meet them regularly. Run or walk with a group at work or in your neighborhood. You'll multitask and get in your social time on the move!

If I can, you can!

Coach Jenny Hadfield

Learn Why Bee Active is an important part of the BeeWell for Life Program