This Couch to 5K can Show Your Kids the Importance of Physical Health

Every spring I get excited about the warmer weather and longer days and decide that this is the year I’m going to become a runner.

I’m dedicated to finding a way to get my body moving on a regular basis. It’s also very important to me that I show my children how to live a healthy and active lifestyle.

Knowing where to start and what to do is half the battle to actually getting started. This spring let the Center for Physical Rehabilitation help you! They are sponsoring a Couch to 5K – with easy to follow steps that will get your family off the couch and crossing the finish line within 12 weeks.



CPR’s Program is for All Ages and Fitness Levels

I considered myself fairly active and in decent shape. However, a few minutes after I lace up my running shoes and hit the pavement I start to huff and puff and a few minutes later my legs become heavy. Before I know it I’m walking, feeling discouraged and decide that I dislike running.  

When I think about it, I don’t really dislike running, I just dislike how it makes me feel. Why? Probably because I don’t know what I’m doing. I start out running too hard with too high of expectations.  

If any of this sounds familiar you have to try Center for Physical Rehab’s easy-to-follow Couch to 5k program. It’s designed for all ages and all fitness levels. It’s the perfect opportunity to get your family outside and moving together while enjoying the spring weather.

Don’t be intimidated by running. The Center for Physical Rehabilitation is here to help. Walking a 5k? Yes, that’s okay, too.

Walking, jogging, or sprinting – it’s all 3.1 miles. It just takes some more time to complete than others.  Either way, when we cross the finish line we’re all finishers!

☀️☀️This sunshine has put a spring in my step and a goal in my heart – why not get the whole family involved in a Couch to 5K program?? If we start this spring, we’ll be ready for the color run in July. The Center for Physical Rehabilitation’s easy-to-follow program gets you from couch to 5K in just 12 weeks… you in?

Posted by Grand Rapids Kids on Wednesday, March 27, 2019

How The Center for Physical Rehabilitation is Here to Support You

*Before starting this or any other exercise program be sure to check with your physician.*

Erin and the team at the Academy at The Center for Physical Rehabilitation are excited to help families with this 12 week Couch to 5k program.

If you can walk you can complete this program.

It’s based on the premise that you must gradually ease yourself into running. It starts with very short jogging/walking workouts and ends with meeting a goal of 30 minutes of continuous running.

Whether you are an experienced or beginning runner The Center for Physical Rehabilitation offers video gait analysis. A therapist will video record you jogging on a treadmill and provide tips to help improve your form and develop a healthy gait.

Download Your Couch to 5K Plan

Sometimes the unknown or fear holds us back from doing something that’s outside of our comfort zone.

Reading through the 12 week plan and setting goals for yourself can boost your confidence. Ask friends or family to workout with you and help hold you accountable.

And putting on your fridge or somewhere visible can be a healthy reminder for you, too. Here’s where you can download your plan:

What To Expect With CPR’s Couch to 5K

Each workout should start with 3-5 minutes of walking followed by stretching. The program is designed to take you from your couch to a 5K in 12 weeks.

Weeks consist of three days of a run/walk with strength training, cross training or a walk/rest day for the remaining days. Each week the expectations will gradually increase.

Cross Training Exercises:

  • Biking
  • Swimming
  • Jump Rope
  • Soccer
  • Football
  • Yoga
  • Rollerblading

Strength Training Exercises:

  • Push ups
  • Sit-ups
  • Planks
  • Bridges
  • Squats
  • Lunges
  • Mountain Climbers

What You Need to Get Started

You will need 2 things to start: a pair running shoes and personal motivation.

If you don’t have a pair of comfortable running shoes visit a local shoe store (Gazelle Sports, Striders or The Runnery are great places to start) and get fitted for a pair of shoes perfect for your foot type. Proper fitting shoes will go along way to help prevent injury.  Beyond that, you just need a t-shirt, shorts and a go get ‘em attitude!

6 Reasons CPR’s Couch to 5K is For You

  1. Burn Calories and Improve Health – Running is a great way to burn calories as well as treat and prevent many health conditions.
  2. Enjoy YOU Time – get out a hit the pavement while listening to your favorite tunes or just enjoy the silence.
  3. Save Money – A Couch to 5K offers all the benefits of exercise without the cost of an expensive gym membership.
  4. It’s Convenient – train at your own pace at times and days that work best for your family.
  5. Another Way to Role Model for your Kids – Teach your children that an active and healthy lifestyle is important, while teaching them about goal setting and hardwork.
  6. You Will Meet your GOALS – Step out of your comfort zone and make a decision to improve your health – CRUSH it and feel amazing!

Time to Get The Whole Family Excited!

Erin suggests choosing fun locations for training. Try running at an orchard and perhaps end with a doughnut, or run park trails and entice the family with park playtime after the workout. I know that both of these ideas will get my kids out the door and excited. Visit The Center for Physical Rehabilitation website or follow them on Facebook to learn more about Running Community Nights.

Get your family involved in choosing the 5k races you’ll compete in. A few family friendly suggestions include the Color Run, Turkey Trot or the GRR Runway 5k. If you begin training in early May you can complete your 12 week training program just in time to participate in the super fun, family friendly Color Run in Grand Rapids this July.  

You can find even more family-friendly races here

Call the Center for Physical Rehabilitation at 616-954-0950 to schedule an appointment.

Locations in Downtown GR, Cascade, Wyoming, Belmont and Walker

FACEBOOK | WEBSITE | (616) 954-0950

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