You may have already started your journey from Couch to 5K or you are just getting started.  We know you want to meet your goal but may have questions about the training process.

1. First when completing your distance, it does not matter if you run on a track, treadmill or the ground outside.  A treadmill may be beneficial for a new runner to learn how to steady their pace. A track or treadmill will also give you a chance to train on flat ground as you get started.  However, whatever environment you choose; the end distance is still 3.1 miles. The key is to stay SAFE, stay FOCUSED and get MOVING.
2. Perform a 5-10 dynamic warm-up prior to your walk/run.
3. When not participating in your program consider cross training. Cross training allows your body to build muscles. It allows those muscles used in running to get a break, but still gives your body a challenge. Cross training can be anything from weightlifting, biking, or swimming – anything to get you moving and challenge yourself.  Strengthening is very important, especially targeting your hips and core to prevent training injuries.
4. Do not forget the mobility of your ankles, knees, hips, and trunk. Consider stretching after you walk/run but NOT BEFORE!
5. Purchase good tennis shoes. A proper fitting shoe will make training more successful. There are many different shoes on the market so it’s important to try different styles and brands to see which one your feet like the best. There is no shoe that is best for everyone.
6. Rest days can also be used as “low impact days,” which means you can stretch, take part in yoga, foam roll, or just walk.
7. When you walk during your training, pump your arms and move your legs quickly; do not leisurely walk.
8. Make sure to jog or run at a pace where you can talk. If you cannot have a conversation with a friend, slow down!
9. Stay hydrated. For your tissues to stay healthy, they require hydration. The amount of water your body requires in a day is half of your body weight in ounces – for a sedentary individual! This water requirement increases when you start moving more.

PRO Physical Therapy is here to help everyone MOVE and be BETTER no matter the goal.  If you have any questions on fitness programs or just about restoring your motion and function, please contact a therapist at PRO Physical Therapy at either our Draffenville or Murray clinics.  

Stay fit, motivated, and challenged!   

 
Scan our QR Code with your phone to visit PRO Physical Therapy Website!

You can also click on our website link:  https://prophysicaltherapyservices.com

270-252-7600

302 US HWY 68 West

Benton KY 42082 

Stay fit, motivated, and challenged!   

 
Scan our QR Code with your phone to visit PRO Physical Therapy Website!

You can also click on our website link:  https://prophysicaltherapyservices.com

270-252-7600

302 US HWY 68 West

Benton KY 42082