Couch to 5K with Katherine

Making Strides Together

Katherine Victorio

So you've decided to get off the couch and ditch the potato chips, huh? I commend you! This is the hardest step you will take on this exciting journey to your first 5K. The next step is to make sure we have everything in order. Here are some tips and reminders on what you need to do before you hit the pavement.

First Things First

Before starting any physical activity program, be sure to get clearance from your family physician. If you have high blood pressure, a heart or lung condition, bone or joint problems, or any medical issues that could be made worse with physical activity, talk to your doctor. Exercise is always a prescription for better health but we want to ensure we take the necessary precautions.

Know Your Limits, Stay Within It

Setting a goal and making a plan is the key to success. Assess your level of physical activity and be honest with yourself. Go at your pace and straddle that balance between pushing yourself just enough without compromising your safety.

KISS Principle: Keep It Simple and Safe

Learn to keep it simple, don't get overwhelmed, ask an expert if you do not understand your training program. For any distance, try to train 3 to 4 times per week, add 1 to 2 lower impact activities such as swimming or cycling. Remember to have rest days in between to give your muscles a chance to rest and recover.

Support is Available

In the community, Running Room stores across the GTA offer clinics and open/public runs on Wednesday nights and Sunday mornings. Contact the one nearest you for exact times. If you work or volunteer at North York General Hospital, I host group training sessions every Wednesday at 4:15pm (weather permitting). It is free to join and we meet in the main lobby of the General site.

Stay tuned for more blog posts covering topics such as road safety, running shoes, workout gear and nutrition.

If you have specific questions, please don't hesitate to contact me at Katherine.Victorio@nygh.on.ca. Looking forward to making strides together.

Join the conversation on Twitter with the hashtag #RunWithNYGH and check this blog (RunWithNYGH.blogspot.com) for more tips on training and fundraising.

Katherine is the Wellness Coordinator at North York General Hospital where she manages the wellness programs and health promotion for staff, physicians and volunteers. She has over 20 years of experience as a health and fitness trainer and specializes in workplace wellness. 

DISCLAIMER: The thoughts and opinions expressed here are those of the individual contributor(s) alone and do not necessarily reflect the views of the Hospital, the Foundation, or staff, physicians and volunteers of the organizations.