Couch to 5k Week 11: Keep Increasing the Distance!

After another week in quarantine or shelter-in-place, we are finally hearing about states opening up and loosening their social distancing scenarios.๐Ÿšฆ Fingers crossed we are near the end of this medical crisis and life will slowly resemble the normality we had Pre-Pandemic.๐Ÿคž๐Ÿ•บ๐Ÿ’ƒ

Meanwhile, focus on as much positivity as you can โœจ, keep getting outside as much as the weather is allowing these days๐Ÿ–ผ, and keep getting as much exercise as you can๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ.ย  Vitamin D is better than Vitamin TV! โ˜€๏ธ

If you have been feeling down or are just tired of the #quarantinelife then take a look at our posts on mindfulnessย  ๐Ÿง˜โ€โ™‚๏ธ๐Ÿง˜โ€โ™€๏ธ and staying positive to keep your mental health up and in a good place.ย  Stay focused on your exercise by checking out our social accounts with workouts you can do from home ๐ŸŒŸ and keep reading for the next installment in the Couch to 5k series.ย  ๐Ÿ›‹ย  ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ…

Keep Increasing the Distance.ย 

Last week we talked about pushing your mileage to 2 miles.ย ย ย ย 

Now, we want you to continue to increase your distance another half a mile and target 2.5 miles.๐Ÿ‘ย  Aim for a minimum of one walk/jog for 2.5 miles but see if you can push it and get each jog up to 2.5 miles.๐Ÿ†

Remember,ย  if you are looking at the distance and realizing youโ€™re not there yet: Thatโ€™s OK!ย  ๐Ÿ˜Ž Some of us are going to take longer than others and if you currently donโ€™t have the endurance than keep on getting out there and you WILL get there!ย  ๐ŸŒŸ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ๐ŸŒŸ

โ€œI love using MapMyRun to plan out the route I am going to run!โ€ said Brian Ireland, PT, DPT, OCS, CSCS.ย  โ€œIt keeps me honest in knowing that I did my minimum distance, and I can plan out a loop that might be more challenging from a hill perspective while sitting on my couch instead of fighting the urge to do less when Iโ€™m tired and want to take the easy out when runningโ€.ย ย 

Those are 2 great reasons to keep using the MapMyRun App! If you find a really good loop that is scenic or challenging take a screen shot of it and tag us @Benefitptnj in your social post! #BenefitPTnj #feelthebenefit ๐Ÿ˜Ž๐Ÿ‘๐Ÿ“ฑ๐Ÿ’ป๐Ÿคณ

If you can walk on a treadmill in the house, then keep going!ย  At a minimum keep pace with those running outside and make sure you are hitting your 2.5 miles at least once a week but aim for that distance each time. ๐ŸŒŸ๐Ÿ‘

More and more 5ks are being cancelled.ย  However, a number of them are turning into Virtual 5ks; ycou get to run your 5k by yourself and send in your results.ย  For example, there is the Virtual Action for Distraction 5k , on May 9.ย  BeneFIT PT is one of the sponsors of this race which raises money for the Goryeb Children’s Hospital. The last day to register online is Race Day, May 9, so you still have time! ย You can participate from anywhere: whether in your neighborhood or on your treadmill, you’ll be running “alone together” for a good cause. Below are some pictures from the Action For Distraction 5k in 2019.ย  Can you spot Brian Ireland of BeneFIT PT below?๐Ÿค”

More info for the 2020 Virtual 5k can be found here.

So keep jogging at regular intervals in your current walks if you can not maintain a jog for the full distance. Remember, the goal is to be 100% jogging for the FULLย  distance.ย  ๐ŸŒŸ You CAN still accomplish that goal of completing your first 5k!ย  ๐Ÿ‘๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ…๐Ÿ†

Want another excuse to leave the house? BeneFIT PT is still holding its Charity Shoe Drive until May 31. You can even leave the lightly worn or new shoes outside the door of our clinic. The shoes will be donated to the international non-profit Soles 4 Souls. Coinciding with the number of shoes collected, we will be matching donations with monetary contributions to local NJ non-profits and volunteer services.

Keep checking in at our socials as we continue to post things to help you out along this journey.ย ย 

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! ๐Ÿ‘Ÿ๐Ÿƒโ€โ™€๏ธ๐Ÿ…๐Ÿ‘

During these unprecedented times amid the global COVID-19 pandemic, all Physical Therapy clinics have been allowed to remain open for in person and telehealth visits. BeneFIT Physical Therapy in Bridgewater and Chester remain open. We are following all CDC guidelines, sanitizing cleaning and wearing PPE to keep our patients and staff safe. If you’d rather stay home or have to remain there for family or other reasons, our DPTts are happy to help you go through your exercises through videochat, on your computer, tablet or smartphone.

ย So if you want to get something checked out or are having pain doing your normal activities, no prescription is needed, call to make an appointment with our DPTs for a free screening scheduled.ย  For Chester call : (908)-879-5700, Bridgewater: (908)-203-5200. We look forward to your call and. We look forward to BeneFITting YOU soon!ย