Wellness Wednesday: Couch to 5k (Part 2)

Remember your why. It will help you stay motivated.

Josh here — welcome back to the Couch to 5K series. It is hard to believe that I am halfway through my training for the Beyond Monumental Marathon. Time has flown.

When I finished my first mile of training, I had serious doubts. I could not even finish a single mile without stopping for a breather. But one run at a time, I started to see progress. Last week, I completed my first unbroken 5K run.

Training so far by the numbers:

Miles covered to date: 38

Cross training workouts: 17

Gallons of Sweat Produced: Yes.

Best 5K time: 31:25

Best 2-mile time: 19:35

Best 1-mile time: 8:56

With half my training left, there is a lot of progress still to be made. But I am excited to watch those numbers drop.

A new training program can be exciting. But when you wake up sore and see 7 more weeks of training in your future — motivation can wear off.  Check out the following tips from Kinetiq Health Specialist and Health Coach Rachel Schoening to stay motivated and healthy throughout your training program!

Consistency matters, and so do the little things

It is easier to be consistent in the beginning. But when the newness wears off, things can fall to the wayside. Do not let all that hard work you invested go to waste!

Remaining consistent and diligent in your practices will result in a better outcome on race day. And do not forget the little things. Keep lifting, stretching, eating a healthy diet and following your training program to keep those injuries at bay and enhance your results.

Soreness or Injury?

If are newer to running, you might find it hard to differentiate between normal muscle soreness or an injury. Muscle soreness is a healthy and expected result of exercise. However, intense pain can often indicate an injury that warrants a visit to a doctor.

How can you tell the difference? Muscle soreness is the regular tightness, tiredness and tenderness that results from exercise. It typically lasts for two to three days. Your game plan for soreness should be to stretch, keep moving and get enough rest and recovery between workouts.

Injury pain is an ache or sharp sensation that may linger if not addressed. Pain from an injury develops or intensifies with running, does not decrease with rest, swollen joints or is severe enough to disrupt your sleep. Your treatment plan for minor injury should be rest, ice and a very gradual return to movement.

Plain and simple: Listen to your body. If you need to take a couple days off or to cross train to help with lingering pain or soreness, go ahead. If the pain continues despite backing off on the training load, seek medical attention. For more information on soreness and injury check out this article from University Hospitals.

Staying Motivated

Motivation is comparable to a feeling. It ebbs and flows depending on the day and our environment. So, if you find yourself a little less motivated, know that is completely normal.

A tip? Remember your “why.” Why did you start in the first place? Was it to get back to an activity you love? To be healthier and available for your family? Post that “why” somewhere you can see it on a regular basis — it can be surprisingly helpful!

Do not go it alone

Sticking to the grind of training is challenging. Doing it alone? Even more so. Bring your community into your training for support. Meet up with a friend or join a running group for an additional element of accountability. Even just telling a friend (or spouse) of your goals and plans can be a game changer.

Start Today

If you are in the middle of training, use these tips to push through the next set of workouts. If you are considering starting – it is never too late. Take on training one step at a time.

Need a race to motivate and look forward to – join Josh for the Indianapolis Monumental Marathon, Half Marathon and 5K. Click the link below for more info.

Learn more > Homepage – Indython