Couch to 5k Week 14 : A Post Race Outpatient Guide

Β How’d you do?Β  How was your first (virtual) 5k?Β  Congratulations to everyone who completed a 5k this past weekend! πŸ‘ Whether you ran or walked it, You DID IT!!!! πŸ›‹πŸ‘‰πŸ‘ŸπŸ‘ŸπŸ€Έβ€β™€οΈπŸ₯‰πŸ₯ˆπŸ₯‡πŸ…πŸ†πŸŽ‰



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Way to go! πŸ’ͺ Hopefully, the entire experience was something that you enjoyed, that helped you learn something new about yourself and is an achievement you can be proud of. πŸ‘ Much better than becoming part of the couch and glued to our screens (like MANY of our neighborsπŸ€”πŸ€) during the state closure. It’s hard to believe its been almost 3 months!!



Now you might be asking yourself…what’s next!?! Or…OUCH, oh yeah, why am I SO SORE?! Β However, you’re not done yet.Β  The week after the race is just as important as the build up to the race for two main reasons. Trust us, you’ll be less sore next time.Β 



First, you have to recover from your race.Β  This week make sure you continue to stretch, perform your mobility exercises, foam roll, and keep moving.Β  By doing so you will reduce your post race soreness, reduce fatigue, and recover more quickly.Β  If you are not sure what to do, check out our socials for some stretching routinesΒ as well as some exercises to continue with your fitness.


Second, now’s the time to continue your health journey! You just finished your first 5k ! Or maybe, it was just the first 5k of the year.Β  By continuing to run the week after your race instead of just cold turkey resting, it is easier to remain consistent and can help catapult you towards the next race! 🌟 You are already in the habit of getting the miles in each week! Keep them GOING! πŸƒβ€β™€οΈπŸƒβ€β™‚οΈ

Sooo, for this week do the opposite of the week prior to your race! If you feel like that was eons ago, let us refresh your memory. You can revisit our blog post from last week AND the one prior.Β 

Anytime you want to help someone train for their first 5k you can 🎢start at the very beginning….🎢 of this Couch to 5k Series archived on our website. Below are links to every blog post in the 2020 edition of BeneFIT’s Couch to 5k Series.

Couch to 5kΒ 

Couch 2 5k: Week 1: Start Walking

Couch 2 5k Week 2: Start the Long Walk

Couch to 5k Week 3 : Leap Into Longer Walks

Couch to 5k Week 4: Add a Dash!

Couch to 5k Week 5 : Sprinkle In More Dashes

Couch to 5k Week 6: Lengthen Those Dashes ! PART 1

Couch 2 5k Week 6: Lengthen Those Dashes! Part 2

Couch to 5k Week 7: Even Longer Dashes!

Couch to 5k Week 8 : The Mile

Couch to 5k Week 9: Keep Pushing it!

Couch to 5k Week 10: Two Miles Ahead!

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


Couch To 5k Week 12: Three Miles!


Couch to 5k Week 13: RACE WEEK!


All caught up? Good! Now at the beginning of this week , we know you’re sore so take it easy: start with a 1 mile to a 1.5 mile run.

On the next day that you run,Β  bump it up to a 1.5 to 2 mile run, and have your long run of the week be 2 to 3 miles.Β  Definitely stretch a bit more than your usual to reduce the soreness and help limber up.

Finally, start looking for the next virtual 5k!Β  We have sponsored the NJ virtual Challenge May 15 through August. It’s a cumulative race, so all the miles count in each section you’re registered for. For more information check out the NJ Virtual Challenge website.

Keep checking in at our socials for posts on stretching, mindfulness, and other helpful tips to keep you going on your newfound awesomeness!!


But it is not goodbye! We are still here to help! If you have any questions please do not hesitate to contact us, whether it’s through our new patient portal on the website, or the DMs on our socials, we are available to answer any and all of your questions, @benefitptnj. Snap a pic or taLLPke a video at your next race, tag us, so we can virtually cheer you on! πŸ“£πŸŽ‰πŸŽˆπŸƒβ€β™‚οΈπŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ€³πŸ†πŸ‘¨β€πŸ¦²πŸ‘¨β€πŸ¦²πŸ


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! If you are sore in pain don’t hesitate to reach out.Β