Preparing to run a 5K? Lake YMCA has a class for that

Ever think about running in one of the local 5K events, but have always been uncertain about how to get in shape and prepare for the run?

Stark County is known for holding numerous 5K runs throughout the year. Many people who sign up for an event either jog or walk the assigned course. For those who may be uncertain how to train, Lake Community YMCA may have the perfect program to help with getting in shape and preparing to run a 5K race this summer.

The Lake Community YMCA is offering a program called 5K Ready for its members. The program is open to members age 13 and older. There is a $50 fee for the eight-week program, which is held at the Lake YMCA facility. Instructor Jamie Lutty will lead the class, scheduled for Tuesdays and Thursdays from 6-6:45 a.m. June 30-Aug. 20.

The purpose of the program is to help those new to running or those who have run in the past but need to get back into shape for running.

While the program ends in mid-August, there are a number of 5K events scheduled for late summer and fall, including the AlterClinic Snip Sprint 5K on Aug. 16, St. Michael's Parish Knights of Columbus 5K on Aug. 29, Gervasi Haunted Wine Run 5K on Oct. 10, Sancta Clara Monastery Nun Run 5K on Oct. 17, Canton Run Ruck 5K on Nov. 7 and Franksgiving Day 5K on Nov. 14. Sippo Lake parkrun also offers a free, weekly timed 5K every Saturday morning.

Health and Wellness Director Andrea Frank said, “The 5K Ready program will end just in time for participants to run in the Lake Community 5K and Fun Run on Aug. 23 if they want to try out their new running readiness.”

Classes will start slowly with routines such as five minutes of walking, two minutes of jogging, then six minutes of walking, and so on. Participants will build stamina and endurance with each session.

“The time spent jogging will gradually increase while the walking time will decrease over the eight weeks of the program,” Frank said. “Participants will be encouraged to jog with others during program time, but also jog on off days with friends or family, or on their own. The purpose is to increase endurance to run longer and be able to participate in a 5K race or event. The program is also for those who want to run for exercise and fun.”

According to research presented by Harvard Health, many dedicated long-term runners do not run because they want to live longer, but because it makes them feel better. The research also notes that regular exercise can improve mood and quality of life.

Frank offered a few ways to prepare for the program, including doing cardio exercises at the YMCA.

“It is a good idea to start moving more before the classes begin,” Frank said. “That could be taking walks or doing some cardio workouts. Members can come to the YMCA and ask for assistance with cardio workouts. Plus, we really stress that if a person has health concerns, they should consult with their physician before starting the program.”

Those enrolling in the program should bring their own water and wear exercise-appropriate clothing and good athletic shoes. Frank said running shoes are preferred.

Frank added that the YMCA tries to keep the program size smaller, usually three to 10 participants. If additional registrations are received, a second program may be added.

“The 5K Ready program prepares participants to complete a 5K on their own,” Frank said. “People run those events for different reasons – some for the social aspect, some for the exercise and some for the fundraising. Whatever the reason, we always stress they should do it at their own pace, listen to their body and do what’s right for them.”

For complete program details and registration information, visit the Lake YMCA website.