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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