Wellness Red Nose Run

Published on December 5th, 2012 | by Todd Smekens


“One Day I’ll Be Out There!” – Couch to 5K Run

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Muncie, Indiana – “One Day I’ll Be Out There!” – Couch to 5K Run

Turkey Trot. Red Nose Run. Viking Winter Dash. Jingle Bell Run. Rudolph Run.

Are you tired of missing all the fun and fellowship with your neighbors who are looking to improve their health and wellness?

Think it’s all about athletes sprinting from beginning to end?

Listen to what Heather Chance, a long time volunteer at America Multi-Sport, and first time participant from this past Saturday’s Red Nose Run had to say about her first 5K which took place at Tuhey Park in Muncie, Indiana:

Today I participated in the Red Nose Run, it was my first ever 5k walk/run. I’ve been volunteering with America Multi-Sport for about a year now. Usually I’m at triathlons watching numbers pass the finish line, or hanging out along the sidelines cheering everyone on. Every time I kept telling myself, “One day I’ll be out there.” I kept telling myself I’d lose weight and then go out and do one. Everyone knows since middle school I’ve been struggling with weight issues. I try to lose weight a lot, I lose some, I gain a lot, so on and so fourth. So when my mom asked me if I wanted to do the Rednose Run, I did. I didn’t know why, but I did it. It wasn’t until today when I was close to the finish I realized why I did. I wanted to be the finisher, I was tired of standing on the sidelines and watching everyone go by. I did Even though I wasn’t my ideal weight, and I hadn’t even worked out in god knows how long. I was scared to do so because I felt everyone would laugh at the fat girl running, they always did growing and at school…being in public is only worse right? Today, however, I didn’t let that stop me. I didn’t let the voice in my head tell me that I’m too fat and that I wasn’t good enough to do it. I pushed through it til the end, even if I did walk 80% of it. It felt good to cross the finish time with my America Multi-Sport family cheering me on. I’ll never forget today, because today starts me getting up from the sidelines and onto the track. I couldn’t do it with out them, or my own family.

Still think you can’t do it?

We had participants from 7 to 70 years old. Some walked, some jogged, and some did a combination. Most of all, they all crossed the finish line and not one person went home until the last person crossed the finish line.

If you need a little help, then use this simple four-week training program designed for beginners who are running or walking and want to build up to continuously running a 5K (3.1 miles) within a month.

Each week, you’ll make slight increases in your running distance while making small decreases in your walking. After four weeks, you’ll be able to run the 5K distance without a single break.

You don’t have to do your runs on specific days; however, you should try not to run two days in a row. Either take a complete rest day or do cross-training on the days in between runs. Cross-training can be cycling, yoga, swimming, or any other activity that you enjoy.

Strength-training 2-3 times a week is also very beneficial for runners.

If you find that this training program is progressing too quickly for you, you can stay on a week and repeat the workouts before moving on to the next week.

Week 1:
Day 1 – Run 10 minutes, walk 1 min – repeat 2 times
Day 2 – Rest or cross-train
Day 3 – Run 12 minutes, walk 1 min – repeat 2 times
Day 4 – Rest
Day 5 – Run 13 minutes mile, walk 1 min – repeat 2 times
Day 6 – Rest or cross-train
Day 7 – Rest

Week 2:
Day 1 – Run 15 minutes, walk 1 min – repeat 2 times
Day 2 – Rest or cross-train
Day 3 – Run 17 minutes, walk 1 min, run 7 min
Day 4 – Rest
Day 5 – Run 19 minutes, walk 1 min, run 7 min
Day 6 – Rest or cross-train
Day 7 – Rest

Week 3:
Day 1 – Run 20 minutes, walk 1 min, run 6 min
Day 2 – Rest or cross-train
Day 3 – Run 24 minutes
Day 4 – Rest
Day 5 – Run 26 minutes
Day 6 – Rest or cross-train
Day 7 – Rest

Week 4:
Day 1 – Run 28 minutes
Day 2 – Rest or cross-train
Day 3 – Run 30 minutes
Day 4 – Rest
Day 5 – Run 20 minutes
Day 6 – Rest
Day 7 – Race Day, Run 3.1 miles

Red Nose Run 2012

Red Nose Run 2012

Red Nose Run 2012

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About the Author

Diverse professional background with a passion for leadership, spiritual inquiry and sharing. I enjoy being a witness to the rapid changes our global culture is experiencing and then trying to tell its story to readers. I enjoy cycling, yoga, spending time with my daughter, and being healthy. Google

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