Run a 5K

Why is this tool helpful after a workplace tragedy?

After you’ve experienced a workplace tragedy, it can be helpful to find activities that get you out of your mind– and into your body. You’ll often hear runners say that going for a run helps them to “clear their head.” It can also help to have an achievable goal that you can reach through following a step-wise plan that involves setting aside time to do something just for you.

How can I get started?

Talk to your doctor before starting any new exercise program.

If your doctor says you’re ok to start running, here’s a list to get you going:

• Proper running shoes and clothing for the conditions you’ll be running in. Talk to someone who runs in your area, or go to a running store and talk to them about their best recommendations.
• Solo or supported? Runners often fall in one of two camps: they love running by themselves and have no interest in running with a group, or they love running with friends! If you think the support will help you, look into local running groups. A supportive run buddy or group can help a lot! If you have no interest in running with others, just set the time in your schedule to hit the pavement yourself.
• Walk to run. Most new runners follow a walk/run interval method to start running. As you progress, your walk intervals get shorter and your run intervals get longer. Walking is part of the process!

Free Resources

• There are lots of free 5K apps out there. One good one that’s available on iOS or Android is Just Run: Zero to 5K (+10K) (choose the 5K option to start!)
• Many runners like to track their runs and keep track of their progress using phone or watch apps such as Strava or Runkeeper (free versions available!)