Need a spring goal? Get off the couch for a cause

This paid piece is sponsored by Avera Health.

A great way to get moving is a goal: Put a 5K – that’s about 3 miles – on your calendar, and then you can work toward it.

How do you go from watching Netflix on your couch to finishing such an event?

• Start small.
• Get moving.
• Ask experts for advice.

“Events on a calendar can help you focus and remind you to keep working,” said Sara Plucker, fitness manager at Avera McKennan Fitness Center. “Getting ready for the Avera Race or any event is something you can do.”

The Avera Race Against Cancer, which takes place every Mother’s Day weekend, could be the event to get you moving, yet any 5K near you will work.

Avera McKennan Fitness Center offers a Couch to 5K program ahead of the Avera Race for people who want help training. Or you can get moving on your own with these tips.

How to get running

“Start slow, but increase your run time or distance every week,” Plucker said. “Schedule every workout, especially at the beginning.”

Other tips for runners:

• Train your core muscles, including your abs, back and hips – essential body parts for all movement. If they’re strong, it can prevent injuries.
• Stay hydrated with water before, during and after runs. You’ll have more complete recovery by replacing the water you lost.
• Get advice on good shoes. They can increase comfort and decrease risk of injury.
• Get a running buddy; doing so keeps you more accountable, and it’s safer and more fun.

Derek Ferley, director of sport sciences at Avera Human Performance Center, offered additional advice:

• Ease into your run with some fast walking or a jog slower than workout pace to get warmed up.
• Complete some in-place stretches held for 30 to 45 seconds after your runs.
• Try using a foam roller after runs; they can really help with soreness.
• If you want, start with shorter running periods of 30 to 60 seconds, then just walk for 1½ to 2 minutes. Then start running again.

As you get stronger, remember it’s your 5K

Personalizing the hard work of road-race prep can keep your determination up. “You’re building something for you,” Plucker said. “It’s your 5K – it’s your project. So keep your terms.”

Plucker said negative habits – being “mean to yourself” – won’t help. Give yourself a break, have grace, but keep running and on your schedule.

Register for the Avera Race Against Cancer on May 11 by clicking here.

Join the Avera McKennan Fitness Center Couch to 5K program before the Avera Race. Ask for information at the Avera Fitness Center or by calling 605-322-5300. Training starts April 7.