Workout Wednesday - 5K Prep

By: Stacia Naquin Email
By: Stacia Naquin Email

Participating in a 5K can be a great way to measure where you are at with your fitness and also great inspiration to help you meet fitness and health goals. Alternatively, signing up for an event is a great way to make a promise to yourself and give you something to prepare for. Jerod Langness with Lifetime Fitness offers more information on these 3 moves to help:

Walking Lunges With Rotation – Stand straight with your abs drawn in, shoulders down and back, arms out straight, and your palms together. Step out with a large step and bend both knees at 90 degrees. Make sure to not let your knee of your front leg move forward after you have planted your foot. The movement should be downward after your foot is planted. While this is happening, rotate your upper body to the side you stepped with and keep your arms straight while you rotate. Keep your eyes on your hands during the rotation so your neck will rotate as well. Take a large step with the other leg and repeat the motion to the opposite side. Lunge for around 20 t0 40 steps.

Lateral Plank Walks – Position yourself in a high plank position with your body face down and holding yourself up with your hands and toes. Keep your arms elbows straight during the entire exercise. Walk sideways by stepping with your hands and feet moving in equal distances to one side. Go for a distance of about eight feet and return. Be sure to keep your spine straight by drawing up your abs and flexing your glutes. Repeat for four to six round trips, depending on your fitness level. If you can no longer hold your abs up and in, that is a good indicator to stop at that point.

Standing Cable Push/Pull – Set up a Cable machine to have a handle the height of your head and a handle the height of your waist. This exercise can be done with the handles at different elevations, but for the sake of easy explanation, we are starting with these heights. The handle at head height is your Pushing side and the waist height handle is your pulling side. Start by adjusting the weight to a challenging, but realistic weight for doing a chest press with one arm for the pushing side. For the pulling side, adjust the weight to what you can effectively for a one arm row (which is usually heavier than the push side). During the entire exercise you will face the pulling side. Grab the pushing side handle and hold the handle with your elbow at 90 degrees and parallel with the floor. Now grab the pulling handle with your other arm while keeping your shoulder down and back. Your hand should be in a neutral position, like opening a refrigerator door. Your forearm should be parallel with the floor. You feet are going to be in a staggered stance with the foot of the pushing side behind you and the foot of the pushing side in front. Once in this position, you are ready to start. Be sure to keep your hips facing forward and your abs drawn in throughout the exercise. You are going to push and pull at the same time. Push by keeping your entire arm parallel with the floor and extending at the elbow. Extend until your hand is at the midline of your body (your spine). At the same time, pull with the other arm by bending your elbow by the side of your body and pulling as far back as you can bring it without rotating your hips. Continue this movement for ten to twenty reps, and then switch sides. Remember to always face the pulling side, just switch hands and feet, not how you are facing.

And here are a few more 5K Preparation tips:
• Get involved in a group training program- join a run club, find a running buddy or work with a personal trainer to get you up to speed (no pun intended)
• Get in at least three good 20-30 minute workouts in each week and focus on endurance
o For a beginner, your first workout might be a 5-minute walk followed by 60 seconds of running and 90 seconds or walking for a total of 20 minutes.
o Each week the goal will be to increase the running portion of your workout as you continue to get fitter and stronger.
• Make training a part of your routine by scheduling time on the same days each week and do it first thing in the morning so you don’t have all day to talk yourself out of it
• Eat right. Drink more water and swap out sugary drinks like soda and some juices and eat smaller meals and snack more often to keep your metabolism up throughout the day
• Get the right gear including properly fitted footwear and running clothes that offer mobility, comfort and breathability
• Make sure your muscles are properly warmed up

For more information, find Jerod on Twitter @JerodsFitness

And for more information on Lifetime Fitness, click on the link below:


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