Couch to 5K

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Updated: 11/13/2012 12:43 pm Published: 11/09/2012 4:30 pm

Many people are intimidated by running a race especially if they haven’t maintained a regular fitness routine. However, by following a training program and staying committed, everyone can go from the couch to 5K by January 1!

First step is to sign up for an event. When you’re gearing up for an event like a 5K, the hardest part is getting up off of the couch for the first time and committing to it. Just signing up for a 5K, you’ve made an impressive first step. Stay persistent and positive.

Get involved in a training program that utilizes run/walk intervals to build endurance. The great thing about 5K races, like Life Time Fitness’ Commitment Day 5K, is that they often have training programs that help you prepare. There is nothing more powerful than enlisting a group of people to help keep you accountable and motivate you to reach your goals.

Remember that everyone has their own pace. Run at a steady and conversational pace. Listen to your heartbeat and find a pace that works for you.

When you are training or running the 5K, make sure you are wearing the proper running shoes. In addition, you will want to wear light layers.

Nutrition is key. Eliminate fiber a couple days before the race and remember to stay hydrated! When the temperatures are lower it’s easier to forget to hydrate, but it’s very important to keep you moving. Don’t feel that you need to change your diet for the race. Eat normally. The perfect pre-race meal is a whole grain bagel with natural peanut butter. After a race, wait 45 minutes to refuel. Oranges or bananas are a great post-race snack.

Life Time is hosting the Commitment Day 5K on January 1, 2013 at Veteran’s Park in Tulsa. Life Time’s Commitment Day 5K training program starts on November 15th and is free for members and nonmembers. Visit to sign up!

Life Time Fitness South Tulsa
10462 S. 82nd Ave Unit 106
Bixby, OK 74133

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