Commit to be Fit: Start training for a 5K race

Hey you! Yes, I’m talking to you. Have you ever had an urge to join in a 5K race? If you haven’t participated before, here’s your chance. We are about eight weeks away from the “Especially for You” Race Against Breast Cancer 5K in October. Plenty of time to properly train.

Mark your calendars for Sunday, Oct. 1 and join your community at Mercy Medical Center for a meaningful day of camaraderie and fun. The Especially for You 5K attracts thousands of walkers and runners each year and includes a 5K run, 5K walk and a family fun walk. Everyone is welcome — women, men and children.

What makes this event so special is its mission to raise funds for breast cancer screenings for those in need. With your participation, you are supporting a worthy cause, while perhaps challenging yourself to improve your overall health and well-being.

If walking or running a 5K is new for you, here is an eight-week training program tailored for beginners. Warm up by walking 5 to 10 minutes and allow 5 minutes at the end of your training to cool down and stretch. Invest in comfortable running gear and a pair of properly fitted running shoes to reduce the chance of injuries.

This beginner eight-week program will empower you to increase your stamina and endurance each week. Not interested in running? No problem. Replace the run portion with brisk walking. Interval training is a great way to improve cardiovascular endurance, and you’ll be amazed at the conditioning that will occur in eight weeks time.

Remember, listen to your body. Slow down if you are beginning to feel strained. Being overzealous can lead to injuries such as shin splints, pulled muscles or other overtraining injuries. If you have health concerns, talk to your doctor before beginning an exercise program.

Let’s not forget the best part — have fun. Rally your friends, family, or even that enthusiastic co-worker to join you on this journey. Or better yet, create a dream team to raise money for a good cause. Go to: EspeciallyForYouRace.org for more information and to register. You can do this. See you at the finish line.