The Annual Cantrell Center Run to Lose 5K & Fun Run is meant to be a way to jump start you into a healthier lifestyle. Many people that have never participated in a run/walk event are hesitant. The Cantrell Center is here to say that if you’re a “First-Timer”, you’re EXACTLY the kind of participant we’re looking for!
The Cantrell Center’s Official “Couch to 5K” Training Program:
Click to view complete program.
Click to view complete program.
Ask a Trainer
FREE training advice from our expert trainers from the kick off of our 8 week training program (January 1st, 2022) up until race day! (All you have to do is call us at (478)333-6777 or send us an e-mail.)
Important Things to Remember When Training
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Using the Cantrell Center’s Official “Couch to 5K” Walking or Training Program, you can get fit, even if you have never run a step!
Important things to remember:
1. Start Slowly – You should ease into your running program. Do not skip any of the sections provided in the program. Sometimes, beginners are impatient and try to do more. Even if you think you can do more, hold yourself back. If you start a running regimen without a gradual build-up, your body will rebel and you’re more likely to suffer from an injury.
2. Too Strenuous? – Should you find the routine too difficult, you can slow down each section. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.
3. Warm-up & Cool Down – It is so important to begin each workout with a five minute warm-up walk and to conclude with a five minute cool-down walk. This adds 10 extra minutes to your workout session.
4. Stretch & Stretch – Many beginners tend to overlook the importance of stretching! Stretching is critical, but it is NOT the warm-up! As we get older, we begin to lose elasticity in our tendons and ligaments. When stretching, think of a rubber band. If you try to pull it while it’s cold, there’s a good chance that it will tear. It is important to stretch after increasing heart rate, blood flow and muscle temperature. If the rubber band is warm, there’s less chance of tearing. Stretch after your five minute warm-up or after cool-down. This WILL HELP PREVENT INJURY!!
5. Proper Gear – Make sure you have supportive running shoes and a decent running watch. Measuring time is an essential part of monitoring progress. Drink plenty of water before, during, and after each workout!
6. Ask Your Doctor – You should consult your physician before beginning any exercise regimen. If you have heart disease, high blood pressure, back problems, arthritis, joint pain, diabetes, or if you are recovering from an illness or pregnant; it is especially important for you to contact your physician!
FAQ’s- Frequently Asked Questions When Training
DID YOU KNOW?
A pound of fat = 3500 Calories
Running 1 mile burns 100 Calories (more or less depending on your weight)
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Q: Can I do something on the other 3-4 days of the week?
A: If your body is not sore or weak and you do not feel like you’re getting sick, then feel free to do something on the days of the week that you aren’t run/walking. I do suggest that you take at least one day to rest each week.
Q: What are the benefits of cross-training for runners?
A: It helps balance your muscle groups. Cross-training helps strengthen your non-running muscles and rest your running muscles.
Q: What is cross-training?
A: Cross-training is any sport or exercise that supplements your main sport (run/walk). Examples of cross-training for running and walking would be swimming, riding your bike or even doing the elliptical.
Q: What exactly is Cardio?
A: Cardio is short for cardiovascular exercise. This would include any exercise that benefits the heart.
Q: What if I feel tempted to skip ahead in my program?
A: Hold yourself BACK! Don’t try to do more, even if you feel you can. This will prevent burnout.
Q: What if I find the program too strenuous?
A: Just switch it out. Don’t feel pressured to continue faster than you are able. Repeat weeks if needed and move ahead only when you feel you’re ready.
Q: How fast do I walk?
A: A walk in these running programs is a brisk walk, not running, not speed-walking, but a brisk walk.
Q: How fast do I run?
A: Many beginning runners run much too fast. Instead, run at a pace at which you should be able to speak one full sentence at a time.
