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Try Running a 5K

photo by Federico Stevanin
Syndicated from Nurse Together by Alice Burron

This summer, I strongly encourage you to try to run a 5K race (about 3 miles). These races are a great way to get in shape, help a good cause, and increase your self-esteem. The running routes often go through parks, mountains and hills, or along bike paths that may introduce you to new places to walk, run or bike. During and after the race, you typically receive food and drink support and enormous encouragement, and maybe even a cool t-shirt!

If you have never run a 5K race before, gaining the courage to embark will be half the battle. Once you have made the mental commitment, all you have to do is begin training. I have designed a walk/run program that will help you go from not running at all, to being able to run a whole 5K in 10 weeks. If you have not been exercising regularly, you may want to see your physician to get the go-ahead.

To prevent injury, be sure to stretch five minutes before and after each workout, wear shoes made for running and that are well-fit for your feet, and stay well hydrated. Good luck, and I would love to hear your success stories!

Key: 5’w = 5 minutes of walking, 5’r = 5 minutes of running.

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