“Good Morning America” kicked off its first-ever 5K fun run on Wednesday, a chance for “GMA” viewers to run, walk and move together across the country.
Robin Roberts and Ginger Zee led runners participating in the “GMA” 5K on New York’s Governors Island.
Across the country, runners from Florida to Texas, Hawaii, California, Illinois and Pennsylvania woke up early Wednesday morning to complete the 5K fun run in their hometowns.
In Wisconsin, ABC News’ Alex Perez walked the 5K alongside Kim Meller, who completed her first-ever 3.1 mile race.
In the weeks leading up to the 5K, “GMA” got America moving together with the “GMA” Moves club, a virtual community for “GMA” viewers who like to run, walk and embrace movement as part of a healthy lifestyle.
Research shows that staying active at any age can help add years to your life.
Shop ‘GMA’ 5K merch for your next run!
Read below for more details on how to continue to stay active with “GMA.”
Join ‘GMA’ Moves on Strava
Join our “GMA” Moves club on the Strava app.
To join, first go to the “GMA Moves” Strava club by clicking HERE.
Hit “join club,” and then register.
Then, download the Strava app. You’ll be able to access your clubs on the Groups Tab and see club content in your feed on Home.
How do I train for a 5K?
Strava coach Lauren Fleshman, a 5K specialist, created two six-week 5K training plans, one for intermediate runners/walkers and one for beginners.
Click HERE to view and save the beginner plan.
Click HERE to view and save the intermediate plan.
The training plans are also available on the Strava app.
Are there any tips for the training plan?
When reading the training plan, here are a few tips from Coach Lauren to keep in mind:
My training plans assign certain tasks to certain days, but you are welcome to move things around to fit into your life. Just be sure that you aren’t stacking tough days back to back. It is important to have an easy day after a session that challenges you.
Days marked as “rest days” can be active days if that fits your existing lifestyle. Go for a walk or take a fitness class you enjoy, but I don’t recommend adding more running unless it’s prescribed.
The mileage assigned to a day is an estimate. The actual number will vary based on the pace you walk or run.
For new runners, “Operation Adaptation” days progress by a mixture of running for longer periods of time between walk breaks, and running more total minutes altogether. If you see a ratio such as (10/40) at the end of a day’s prescribed workout, that means 10 of the 40 minutes are spent running. You’ll notice that ratio changing gradually throughout the training plan.
If the plan prescribes a “tempo,” that means running at about a 7 out of 10 effort; it should be challenging but you should be able to speak in short sentences if asked a question. If you can’t speak, slow down!
The word “fartlek” means “speed play” in Swedish, and fartlek workouts are an amazingly versatile way to build fitness. They are done as a continuous run, alternating between various speeds. The “on’s” are quicker paces, and the “off’s” are your easy run pace.
A ‘warmup’ is an easy jog or walk, depending on your plan, and it is done at the beginning to get your body prepared for harder work. A “cooldown” is the same level of effort as a warmup, and it helps gently flush out your system so you recover better and feel less sore.
What are some more training tips from Coach Lauren?
Coach Lauren recommends fueling both your mind and body during the seven-week countdown to the “GMA” 5K.
Try to eat a meal two to three hours before going on a run, and enjoy a 150-250 calorie snack with both carbohydrates and protein within 15-30 minutes after a run to fuel your body.
Jelly Roll discusses ’emotional’ finish to 5K run: ‘I feel great’
In addition to eating after your run, Coach Lauren suggests setting a time and stretching for eight minutes.
In addition, she says to remember to have fun and feel satisfied and proud of what you’ve accomplished.
“It is extremely important to practice feeling satisfied in a world that always makes us feel we should be doing more. In running, you get to decide when you’re satisfied,” she said. “My favorite way to do that after a run is to lay down on the floor with my legs up the wall and my hands resting on my belly. I let the blood from my legs flush back to my heart, and I find one thing I am satisfied with from the day and let myself revel in it for about 2 minutes.”
‘Good Morning America’ kicks off 1st ‘GMA’ 5K originally appeared on goodmorningamerica.com
