Couch to 5k Week 3 : Leap Into Longer Walks

Happy Leap Year! Couch to 5k

Week 3: Start the Long Walk 

Leap Year 2020 gives us one extra day in February to get more things into our lives, to our benefit ! We hope you are two weeks into your program and you have been able to get off the couch and LEAP outside or on the treadmill for your walks.  

Remember that the long term goal is walking or running in your first 5k but if you recall our blog post on the science of goals, you also need to continually make short term goals as well.  This week if you want to take 3 walks during the week and a long walk on the weekend that is your first short term goal!  Whether you set your short term goals for the week one week at a time (Sunday night or Monday morning) or you want to plan out a few weeks of short term goals that is up to you!

While you are starting out, a great tip you can utilize to stay focused on your long term goal of participating in your first 5k is to actually register for the race.  We at BeneFIT PT sponsor a number of 5ks throughout the season and our first in Chester is the Spring Stampede on May 16th, 2020.

****Here is the the link to register for this year’s Spring Stampede! ****

Below is a short video of the Start of Chester’s Spring Stampede 5k in 2012:

Next up, we will be at Izzy’s Infantry Charge Towards a Cure. This 5k is on May 30th, 2020.  By signing up now for the 5k you are making a commitment to attend the event and for a lot of people laying out the cash will help them stay on point!

******As BeneFIT  is one of the sponsors of this year’s Izzy’s 5k, we have a a special discount link for BeneFIT patients and Couch to 5k readers. Use the code: BeneFIT. Click here to register with the discount. Register by April 3rd to get $5 off and an official race T-shirt! If you are registering as a group, use this link and the same code ( BeneFIT).******

This week lets focus on…..Longer Walks. 

The first week we talked about scheduling your walks on a day and time that is easy for you to do in your current schedule.  Last week we talked about incorporating a long walk of greater duration into your schedule.  

This week we want to encourage you to increase the duration that you are walking on ALL of your walks.  At a minimum try to increase your short walks by 5-10 minutes and your long walk of the week by 10-20 minutes.  Maintain whatever pace is going to safely get you out and back at this point in your training. Focus should still be in establishing the habit of walking and not to get sidetracked by your intensity.


Some Tips 

Keep an eye out on our socials as we will be posting things to help you out along this journey. For example, if you plan on walking outside with your smartphone, or smartwatch with apps to track your steps, check out our post on the app MapMyRun plan your route ahead of time, especially for that long walk of the week. Swing by our post on stretching post walk to make sure you aren’t getting too sore.  Be on the lookout for our posts on proper hydration and some tips our running patients have offered up to help you stay encouraged and on point for your first 5k!! 

If you are using a treadmill more than walking outside, keep your focus on the duration that you are walking still instead of the speed or mileage.  Keep in mind that the 5k will be outside and most treadmills will offer a hill program that should help you get used to the varied terrain! 

Remember, starting any exercise or fitness training is taxing on the body. Before starting any activity you should consult a healthcare professional to ensure you can start the program. With that in mind if you have any questions or concerns about starting this walking program feel free to contact our Bridgewater (908.203.5200) or Chester (908.879.5700) location to schedule a free medical screening with one of our highly trained Doctors of Physical Therapy to ensure you are starting off on the right foot! 

Throughout this Couch 2 5k series, we are offering free screenings at both our Chester and Bridgewater locations. So if you feel like something is wrong or you are more sore than you should be just give us a call to get that screening scheduled.  For Chester call : (908)-879-5700, Bridgewater: (908)-203-5200.