Couch to 5k Week 8 : The Mile

Thinking about running a mile, for some of us, brings up fond memories of competing in their school’s track and field events.  🏃‍♂️🏃‍♀️  For some others, running the mile was one the most loathed activities in Middle and High School Phys Ed class. The sporty kids did well and the less athletically inclined got pitying looks or dagger stares from kids who just saw the less sporty kids as slowing down their class.  That’s a distant memory; now we’re adults.  However, if you have body insecurities it may be difficult to get started in a workout routine and stick with it.


Perhaps the one good thing to come out of gyms closing due to COVID-19 is that people are now forced to workout individually. Whether at home or at your Physical Therapy session, it is a no judgement work-out zone and no one is staring you down .

For 3 weeks now, NJ children have not had gym, recess,  nor any in-person group academic classes. 📚 🤾‍♂️We’re all maintaining Social Distancing to help flatten the curve; slowing down the spread of COVID-19.  It may feel even longer since we last brought our kids to the bus stop, commuted into work or worked out at the gym.

Practicing Social Distancing is so foreign to us social beings that we may  start  losing track of time⏱, as if this is a dream or a movie. A house in my neighborhood put a sign in their window: Today is Wednesday. 🗓

Unfortunately, this is not a work of fiction or some deep R.EM. subconcious creation. The Pandemic is real and it’s likely this will be our lifestyle for many more weeks.  However, life WILL go back to normal: schools, gyms,  playgrounds etc, will reopen and we will be commuting to work, complaining about too much traffic again. 🚗🚗  Meanwhile, stay safe to stay healthy.  Get outside when you can. 🌞 Remember, vitamin D is better than vitamin TV. 🌞

Questions about COVID-19? Read more about it here.

Days are starting to blur, and with holidays coming up we all know that this will be a Spring to remember.  It’s amazing how quicky we can adapt to the new normal. Even more amazing is how much cleaning and streaming 💻 we can do in between trying to figure out how to teach our kids a different version of math than what we were taught. 🧮 We might wonder how on earth their teachers control a whole class and can this sorcery be borrowed for getting them to eat brussel sprouts? 🧙‍♂️🔮🥦🤷‍♀️

With so much time on our hands and not many places to go IRL (In Real Life ), we find ourselves pining for something to do, to fill our days with activities that won’t be too monotonous.


Instead of of obsessing over what is out of our control, focus on what you can do. Practice mindfulness and stay healthy by sanitizing often and keeping watch on the health of those we live with. Implement practical personal safety measures, that includes lots of handwashing and wearing Persomal Protective Equipment when going to the store or other bacteria filled locations. 😷

While many parks are closed, you can  stay healthy by running around the block. Run mindful of your surroundings and stay at least 6 feet from any other pedestrians on the road. To top it off, staying in shape helps your body fend off sickness.

So, why not take this extended quarantine time as an opportunity to take on that first goal and 1/3 of that 5k ……. 🏅 💨🏃‍♂️🏃‍♀️

The Mile. 

Last Week, we talked about increasing the number and duration of longer walks.  Basically, taking that long walk/jog you had been doing on the weekends and adding a second one in during the week. 

This week we want you to focus on achieving a distance.  That distance is the mile! Hopefully a lot of you have been able to get at least a mile in your walk/jogs already. If not, now is the time to try!  

If you have been able to hit a mile on some of your walks,  focus on going a mile on every walk you do this week. 

If last week you only hit the mile mark on your long runs, then this week focus on getting a mile walk in 2-3 times this week.  Make sure you take a rest day the day after your mile if you need it.📚😴💆‍♀️🧘‍♂️

 Nowhere near a mile yet?  No reason to worry.  Now make it your prioty to focus on making that one long walk of this week be a mile!


Just like last week if you are looking at the distance and realizing you’re not there yet,  that’s ok! Some of us are going to take longer than others and if you currently don’t have the endurance than keep on getting out there and you WILL get there!  If you’re not there yet only because you didn’t know you should be there…than it’s time to hustle a bit more and get up to those time frames!👟💥

For those individuals who were primarily walking on the treadmill, it has been over 2 weeks since you have been walking outside.  Try to achieve the mileage goal this week to get you back on track with where you were at while on the treadmill indoors. If you have been doing a mile already than GREAT!  Make sure you are hitting it on every walk.

If you are still able to walk on a treadmill in the house, then don’t stop until you have achieved that mile!    🏁🏅👟👍

REMEMBER! Just because we are aiming for a mile doesn’t mean we shouldn’t still be jogging intermittently throughout our walks.  Keep jogging at regular intervals in your current walks because in short order the goal is going to be 100% jogging for a distance. 💯😃

Keep checking in with our Faceboook, Instagram and Twitter as we continue to post things to help you out along this journey!  🤳💪

Finally,  If you want another excuse to leave the house swing by the clinics with your old shoes or sneakers as we are having a shoe drive to benefit Soles4Souls with an additional $1 donation going to local chairites in both the Chester and Bridgewater Areas such as the Bradley Gardens Volunteer Fire Co.  You can even leave shoe donations at the door if you like at BeneFIT in Bridgwater and Chester!

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! 👟👍