BASS PRO MIDWEEK MOTIVATION - Rediscover the Benefits of the 5k

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about the season that's quickly approaching... racing season! We are less than three weeks away from spring (yay!) which means races of all distances will be popping up like wildflowers and the spring grass.

With that being said, let's talk about the most popular distance in running and how both new and experienced runners can better themselves from competing in this distance. As you can imagine, the 5k (3.1 mile race) is hands down the most popular distance in running because of it's accessibility and low time commitment. And since there are so many 5k races available (and that number is growing), it's no wonder that more than three million people participate in these annually.

In fact, that number is most likely much higher since statistics aren't taken from free 5k's such as the one I directed on Saturday. As the Wellness Coordinator (and a Certified Running Coach) for our local Health Department, I'm blessed to not only teach a Couch to 5k Program several times a year but to also direct what we call our "FREE DONUT RUN 5K RUN/WALKs" on the third Saturday of every month. Thanks to some great sponsors, this is an event we've been hosting for nearly ten years.

And as happens upon the completion of the annual six-week Couch to 5k Program that begins every January, the new runners celebrate their accomplishment by stepping up to the start line alongside other new runners and mature runners as well in the month of February—something I was blessed to see, yet again, over the weekend.  

And this is where I'm going with this... the benefits of regularly running a 5k (and by regularly, I mean at least 2-4 times a month), whether it's an official event or done for fun, are totally underrated. Which is the very reason I would urge you to "rediscover the benefits of the 5k" today.

With that being said, check out this list:

Physical Health Benefits

Improved Cardiovascular Health: Regular training strengthens the heart and lungs, improves circulation, and helps lower blood pressure and unhealthy cholesterol levels, reducing the risk of chronic diseases like heart disease and stroke.

Stronger Muscles and Bones: The impact of running helps build bone density and strengthens major muscle groups, including the quadriceps, hamstrings, and glutes, which in turn supports joint health.

Weight Management: Running is an efficient way to burn calories and boost metabolism. When combined with a healthy diet, it is an effective tool for maintaining a healthy weight and fat loss.

Boosted Immune System: Regular, moderate exercise like 5K training has been shown to improve immune function and help the body fight off illness.

Better Sleep Quality: Physical activity helps regulate sleep patterns, making it easier to fall asleep and enjoy deeper, more restful sleep.

*Because the 5k is a shorter distance, a disciplined runner or walker (who worked up slowly) could work it into their schedule and complete the distance several times a week to fully experience all the health benefits.

Mental and Emotional Benefits

Stress Relief and Improved Mood: Running releases endorphins, often called "feel-good" hormones, which can elevate mood, reduce stress, anxiety, and depression, and provide a sense of relaxation. Completing a 5k in the morning could start that upward spiral for the day's success! The improved mood will make you more productive and focused.

Enhanced Confidence and Self-Esteem: Setting and achieving the goal of completing a 5K provides a significant sense of accomplishment, which boosts self-esteem and confidence in other areas of life.

Mental Toughness: The 5K distance allows runners to practice pushing their limits and develop mental skills like focus, perseverance, and the ability to "embrace the suck" (accepting discomfort).

Healthy Habits Promotion: Training for a 5K often encourages the adoption of other healthy behaviors, such as better nutrition and hydration habits.

Friendship and Social Bonds: There's just something special about the friendships forged by miles. These runs often become therapy sessions!

Benefits for Different Runner Levels

For Beginners: The 5K is an ideal entry point into running due to its manageable distance and low barrier to entry. Programs like the "Couch to 5K" can guide new runners to the finish line in just a few weeks with a reduced risk of injury compared to longer distances.

For Experienced Runners: For seasoned runners, 5Ks serve as a vital tool for speed work, assessing fitness baselines, and practicing race logistics (e.g., pre-race meals, warm-ups) for longer events like marathons or ultramarathons. The short recovery time from a 5K means they can be raced more frequently to test progress. Giving an all-out effort in a 5k greatly helps with endurance and overall speed, making racing a 5k every few weeks a major win for distance runners! This regular practice can prevent stagnation.

For All: 5K events often support local charities, making participation a way to give back to the community. They also offer a social environment for connecting with other runners. To make it more affordable, look for free 5k's or contact the Race Director and ask for a discounted entry in lieu of foregoing a shirt and a medal. This will allow you to race others without breaking the bank, while still giving to charity.

And there you have it friends. There are so many reasons to run a 5k regularly. But I would be remiss if I didn't warn you about the dangers of doing so. As many runners and walkers have learned, running the 5k often is addictive because of it's many benefits for the mind, body, and the social circle. Which means that soon, 3.1 miles might not be enough for you and you'll find yourself signing up for a 10k, and then a half marathon, and then (if you don't get professional help quickly) a marathon. It can indeed escalate that quickly. Luckily for you though, should that happen, the Bass Pro Fitness Series of events has a race to accommodate your newfound passion. Happy Running!