From Couch to 5K!

(This guest post is authored by Richard Kalasky of the Colfax Marathon

We are fortunate enough to live in one of the most active states in the country.  Now that the weather is getting warmer and the sun is up longer, it is time to get out and get active again.  One way to get active, get healthy, and lose weight is to start a Couch-2-5K Training program.  The idea is to transform you from “couch potato” to runner, getting you running 3.1 miles (or 5K) on a regular basis in just two months.   The program is designed for beginners to gradually build up their running ability, so that you can run 5K without stopping.  Before you get started, we recommend that you get clearance to start a training program from your doctor, and taking part in a 9Health Fair will help you monitor your journey.
There is a vast array of training programs available for the Couch-2-5K Training Programs, all giving you the same outcome.  You can find apps for your smart phone that will speak to you, handwritten plans by a local coach, or training plans written by coaches all over the internet.  The Colfax Marathon offers training plans from coaches across Colorado and you can join our race ambassadors at training runs around the Denver Metro area, including Ft. Collins, Boulder, and Colorado Springs.  There are over 50 running groups in the Denver area as well, that welcome members of all abilities.  Having others to train with can definitely increase your motivation and make training fun!

Structure is important for motivation, so try to allocate specific days of the week for your runs, and stick to them.  The 9 Week program allows for days or weeks to be repeated as needed.  Rest days are critical. A rest day in-between each run will reduce your chance of injury and also make you a stronger, better runner.  Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.  We hope to see you May 16th with us at the Bellco Colfax 5K or Sunday May 17th for any of our 6 other events.  For more information please go to