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Reboot Your Fitness Program

ON JANUARY 1, each year, we set off on a newfangled fitness and exercise programs. I know we’re many months into the “new year,” but honestly: how are your New Year’s resolutions holding up? Well, whether you're on — or off — the program, this is for you.

If your exercise motivation has been, let's just say "lagging," then training for your first 5K run event is a great way to grow that motivation — and shrink that waistline!

Not to worry. I'm not talking about running this event tomorrow morning.

We're just planning for it six to eight weeks out. This will give you the motivation you need to keep going.

According to USA Track & Field, more than 43 million people have trained for, and completed, at least one organized athletic run in their lives — and they have reaped the rich rewards, such as improved cardiovascular fitness, marked weight loss, elevated energy levels and strengthened immunity.

Here's how to run your first, or your best, 5K run in three simple steps.

1. Choose your event

Choosing the right event at the right time is the first step. Depending on your current fitness level, give yourself between four and six weeks to prepare. There are lots of good events across America starting in April, so now is the time to research them and register for it now, today. That ties you psychologically and financially to the event. Do it on behalf of a cause important to you and you double the motivation - and the benefits. Better your body, better the world. Log on to www.active.com to find the right event for you.

2. Get your gear

This the fun part: do a little shopping! And, you needn't do a lot: The only gear essential to train for and complete your run is two pairs of running shoes (more, if your feet "run stinky") and a couple high-quality running outfits (shorts, shirt, socks and hat).

The reason for having two pairs of shoes is that there a material in most running shoes called EVA or ethylene vinyl acetate, which absorbs the impact between the ground and your body. When you run, the EVA tends to compact and requires about 24 hours to regain its shape. So rotating your shoes every other run maintains maximum protection against pain and injury.

3. Design your program

The following sample exercise plan will help you complete a 5K run with ease and confidence — as you high-five your adoring fans at the finish! (Important note: Before you begin any new exercise program, it's wise to consult your doctor. Be alert to unusual symptoms such as chest pain, shortness of breath or frequent muscle cramps.)

Monday: Off

Nice to start off the week with a rest day. I'm an agreeable coach, eh? Not really, there is logic here. Taking time completely away from exercise allows your body to grow stronger from your workouts. It is during times of rest that you gain fitness and strength; they are just as important as your training days.

Tuesday: 45-minute run with "race pace" efforts.

You may have a goal time, or a target pace, in mind for your 5K. You must teach your body to run at that pace. Throughout this run, include two "intervals" of two to three minutes in duration at your race pace. Run easily the remainder of the time.

Wednesday: Rest

Thursday: Rest

When you are training for any athletic event, particularly in a weight-bearing sport like running, you should take two days of rest in a row every week.

Friday: 40-minute run in the hills, if possible.

Running uphill builds tremendous strength and aerobic power. Be sure to warm up and cool down well and keep your pace nice and steady on this run. The hills add plenty of stress; you needn't run too hard.

Saturday: Rest.

Sunday: 60 to 90-minute run/walk at a nice, steady effort.

This is the most important workout of the week; it burns lots of fat and essentially serves as your "event insurance policy." In other words, by teaching your body to run longer than your projected race time, you will have less difficulty finishing your event.

So there you have it. Not so bad, huh? Register for your event, get your gear, get on the program — and get moving.

Every step you take will be a step toward living your best life.

Lifestyle

ORGANIC FOOD BAR is more than a bar, it’s a lifestyle.

Eating ORGANIC FOOD BARS will enhance your health and help redefine your relationship with food. Understanding how food affects our health and making smarter, more instinctual food choices for yourself and your family each day are two essential steps to living your best life.

We founded ORGANIC FOOD BAR to help you look, feel and live healthier. It’s that simple. It’s why we’ve created the world’s healthiest food bar. It’s why we form partnerships with worthy health organizations here and aboard. It’s why we provide “official energy support” at events each year. It’s why we present the RAISE THE BAR podcast to you each week. And, it’s why we’ve created this “Live the lifestyle” section of the website.

Each week, we will post a new column here with one goal: to help you live your best life. If you have a topic you’d like us to cover, just let us know!