Fitness tips to prepare for a Get Your Rear in Gear 5K

Get Your Rear In Gear is more than just a race.  It is a process of getting educated, getting fit, getting support and finally getting to the finish line on race day.  Get Your Rear in Gear is a practice of healthy living and community support that begins long before the morning of race day and extends long past the moment when you’ve accomplished your 5K goal.

The process of Getting Your Rear in Gear can include the following steps:

1. Know your body.   Ask yourself key questions on the road to race preparation.  Have I been screened?  If not, do I need to schedule a colonoscopy or get more information about the test?  Am I healthy enough for physical activity?  A routine physical examination with a qualified physician will give you the opportunity to get these questions answered.  A personal health inventory also helps.  Examine your daily habits.  Do I get enough sleep to train for an athletic event?  Is my diet healthy?  What scheduling changes can I make to incorporate physical activity into my daily routine?
2. Set a goal.  Begin by getting registered for a Get Your Rear in Gear event!  After a health assessment, set a realistic goal for the 5K that will challenge you to take your health to the next level.  Write down your goal and post it in a public place as a reminder that you have made your health a priority. If this is your first 5K, then walking the 3.1 miles might be the best way for you to participate.  Did you walk last year?  Maybe jogging part of the course might be a reasonable goal.  For runners and regular race participants, check last year’s results and consider taking a few seconds off of last year’s time.
3. Gather friends.  Studies have repeatedly shown that exercise adherence improves with social support.  Articulate your goal to as many friends as possible.  Let them help you to stay on track by reminding you of your commitment and acknowledging your successes along the way.  Better yet, get them to sign up as a team.  Crossing the finish line together is a wonderful endorsement of your relationships with friends and family.
4. Begin to train.  The goal you set will determine how often and how hard you should train.  Regardless of the goal, however, regular physical activity should begin weeks before the 5K and should gradually build up to prepare the body for both the intensity and expected duration of your participation on race day.  Train 3-5 days per week.  Gather teammates once a week for a workout and brainstorm ideas for fundraising, creative race day costumes and ideas for education about prevention and screening in your community.

Over the next several weeks, I will offer training tips and resources for runners and walkers who are commited to the process of getting in shape for this important event.  In the meantime, check my regular column at Examiner.com for tips on training and staying fit, including this week’s tip about transitioning from the treadmill to the open road.