Have you ever ran or walked a 5k before? They are short enough so you
don’t spend hours running, and can be a great beginner race to those
just starting out. It is 3.1 miles, and a realistic goal that is
enjoyable and satisfying to achieve! This is a list of five benefits to
doing a 5k
1) Shape and define your legs
Runners tend to
have nice legs. Usually toned, tan, and muscular, and training for a 5k
will get you up to speed for getting your own pair of lean legs.
• Calves: These muscles are quickly toned by running, the more you
flex them, the better they will look! A proper runner’s stride has your
foot landing in a rolling motion, heel to toe. So push off with your
toes and feel your calves flex through the motion. If you want a more
challenging run, try the sand or grass to make sure your working at a
pace suitable for your fitness level.
• Glutes or “Butt:” Running
is a great tool to firm up your butt. To get the flab to lean, try
running on a hill or on a 5-6 incline on the treadmill, this will surely
burn the fat quicker.
• Thighs: Running will help you slim the thighs in the right places, as long as you challenge yourself and keep the consistency.
2) Most 5k’s will support a cause
you participate in a 5k, you will be getting in awesome shape, and also
be supporting a cause. Many 5K races are put on by charities or
non-profit organizations. Many times you have the opportunity to raise
funds and community awareness through your involvement. Statewide Ford
and the YMCA are partnering together to provide a Warriors in Pink 5k to
support Breast Cancer through the Susan G. Komen Foundation. The 5k
run/walk will be held on Sept. 6 beginning at 8 a.m. at the Van Wert
High School Track in conjunction with the Health Aware Fair also located
at the Van Wert High School. The 5k cost is $25 if you register on or
before Aug. 27. You can register online at vwymca.org, by calling (419)
238-0443, or stopping by the YMCA front desk.
3) Tone and tighten your stomach
I always say, running will burn a ton of calories, and whip your cardio
system in top condition. You will be glad to see a drop in body fat,
and begin to look tight and toned. Running is an amazing way to
transform your body, but just running alone won’t do it. Working with
weights is equally important as cardio and running. Weight training will
• Raised metabolism: Weight Training will raise your
metabolism for a long period of time, even after the workout is over.
Put simply, you will burn more calories throughout the day after a
resistance workout. Exercising with weights will add muscle tone you
your body, which will actually boosts your metabolism. The more lean
muscle you have, the more calories you burn while you sleep
Upper body muscle tone: Running is a great way to lean and tone your
lower body, but keeping the body balanced with upper body toning is
important as well. Keeping the body symmetrical with the lower body will
give you a nice fit look.
• Confuse the muscles: There are
endless variations of exercises which will always keep your body
guessing, which will keep you from hitting that dreaded plateau. Doing
the same thing over and over will keep you from getting to your goals
and will ensure a boring and less effective workout. Be sure to switch
up your exercises!
4) Connect with other fitness oriented people
Signing up for a 5k is an easy way to make new friends. There are
many running groups you can join in the community which can assist you
in running, and keep you motivated through the challenges. You might
even make a lifelong friend!
5) Helps start a habit
people have a hard time believing there is such a thing as a “runners
high.” Often times those who don’t believe it don’t run themselves.
Racing is addicting! The more you do it, the more endorphins are
released, which will make for an awesome feeling after running. Common
symptoms are euphoria, good mood, suppressed appetite, and more.
running a try today! Start off slow, maybe only 15 mins and gradually
work your way up. Some tips to make the 5k a good experience:
Talk to your doctor. You should always check with your doctor before
beginning a new exercise routine, and training for a 5K is no exception.
Once your doctor gives you the green light then jump in with your
• Don’t overexert. Increase your mileage over a period of months. Take your time and enjoy it.
Drink water. Always keep your body hydrated with water to keep you
energized. If you are going for more than one hour, drink a low calorie
sports drink like Gatorade.