You did it — you participated in a 5k fun run/walk. You found a training plan, stuck to it, and made great progress.

Congratulations on completing your goal! But now that the event is done, are you motivated to continue your exercise program?

couch to 5k

Couch to 5K: What comes after?
Do you have a plan to maintain your gains or take a next step — or have you stopped exercising?

Here are some ideas from UW Health Fitness Center’s staff to help you maintain that motivation or get you back out there:

  • Do another 5K. There are so many annual events and great charities out there. Why not do another 5K?
  • Do a longer run. Train for a 5-mile or a 10K.
  • Join a running club. These weekly groups can be a great way to socialize while maintaining your running routine.
  • Engage your family and friends. Get them to join you in a fun run or walk and be their exercise buddy to reach their goal.
  • Add non-weight bearing exercise. Running is a great aerobic exercise, but it can also be hard on your muscles and joints. Try yoga, biking, swimming one to two times per week to help to prevent injury and keep your runs feeling great.
  • Sign up for a strength training class at your gym. Strength training is a great way to improve you running form, speed, and efficiency.
  • List a few activities that you have wanted to try. Ideas include kayaking, stand up paddle boards, take a class or check out a boot camp.
  • List a few activities that you haven’t done in a while. Get the bike out, go swimming, roller blading or dancing.
  • Sign up for an organized bike ride/tour or join a bike club.
  • Sign up for a winter cross country ski event — start dry land training now.
  • Love to swim? Take a few lessons to improve your technique and join a swim club/class.
  • Make a list of county or state parks that you want to visit and get out there to hike the trails. Find state parks near you here!

It is time to set that next goal. That first step is the hardest. What will it be?


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About The Author

The Myria Editors

Myria, originally launched in 1998, strives to deliver more conversation, and less gossip. More intelligence, less eye-rolling. More acceptance, less judgment. And throughout the site: more needle, less haystack. Through life's ups, downs, and everything in between, we want to encourage you, support you, and help guide you. The team behind Myria understands that status updates and selfies never tell the whole story, and that we all have stuff to deal with, and that's nothing you need to hide here. Beyond "been there, done that" - every day, we're still there and still doing it. That's how we know: You've got this.


About: Information provided by UW Health

Photo credit(s): Top photo thanks to Betsy Hraby

Original publication date: July 9, 2015

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