5 Tips for a Successful Couch to 5k Training

5 Tips for a Successful Couch to 5k Training


Summer months mean lots of opportunities to run a 5k. If you’re just starting out, a couch to 5k program is a good way to gradually prepare to run the race. A couch to 5k -- for those that aren’t familiar -- is a pre-planned training program that gradually increases running intervals until you are running a full 5k.


If you’re considering starting a couch to 5k program, there are some things you can do to set yourself up for success. We recommend:


  1. Pick a program that suits your needs. Think about your goals with the 5k program and how you want to get there. Will you be running outside or on a treadmill? When do you want to be 5k ready? Do you like the convenience of an app? Or do you prefer to have a paper plan that’s laid out in front of you? Find a couch to 5k program that suits your needs specifically. It’s out there.  

  2. Stick to the plan. It can be tempting to try to do more than the couch to 5k program outlines -- especially in the first few weeks where you’re running in just short spurts. Don’t try to do more. Gradual increases are the best way to build strength and stamina. Pushing past the recommendations can put you at risk for injury or burnout.

  3. Find a buddy. Humans are social creatures. You are much more likely to show up to each run if you know someone is counting on you being there. Try to find someone else that will help you stay accountable. Maybe even get your dog involved if they’re a jogger -- those sad puppy dog eyes can be a good motivator to grab the leash and run.

  4. Buy quality shoes. Any seasoned runner will tell you -- the shoes are important. Make sure you have supportive, comfortable shoes to take you on your couch to 5k journey. Bonus, this gives you an excuse to go shoe shopping and treat yourself.

  5. Fuel your body properly. Running is an intensive exercise that requires proper food for fuel. If you’re not putting enough quality food into your body, you won’t be able to get the results you desire. Make sure you’re eating enough and it’s a healthy balance of protein, carbs, and fats.


With these little tips of the trade and some determination, going from a couch potato to a runner is completely attainable. Just think about the pride you’ll feel once you cross the finish line!


If you want some extra help, guidance, or support -- we’re here for you! Contact us today.



Benefits of Yoga for Seniors

Benefits of Yoga for Seniors


Yoga is an ancient practice that holds benefits for people of all ages -- from children/teens all the way up to seniors. The great thing about yoga is that it is low impact and can be easily modified to accommodate all body types and abilities. For seniors, a regular yoga practice could be the secret to maintaining a healthy, mobile body into your golden years.


For senior specifically, yoga has benefits for maintaining virility and flexibility for both body and mind. You’re never too old and it’s never too late to start a yoga practice. Find a teacher or class that caters to seniors and/or beginners, and you’ll find your body quickly adapts.


Here are some of the benefits of a yoga practice for an older student:


  1. Low-impact regular exercise. As we age, our bodies can sometimes not handle the impact and stress of high-intensity workouts like running, aerobics, or weight lifting. Yoga is a low impact exercise that places minimal stress on joints. Senior can enjoy the benefits of regular exercise -- like a reduction in risk of death and chronic disease -- without the higher risk of energy.

  2. Increased strength. Strength training is one of the most important things you can do to avoid injury and broken bones as a senior -- but sometimes weightlifting can be too much. Yoga strengthens the body by moving around it’s own body weight -- reducing risk of injury while also strengthening muscles and bones. One study showed that seniors who performed strength training twice a week reduced the risk of death by 46% and 19% reduction in cancer deaths.

  3. Improved bone health. Yoga is not only safe for seniors with osteoporosis, but it has been shown in some studies to actually reverse bone loss. One study took bone density scans for two groups of people with the average age of 68. Those that practice yoga for two years showed no bone loss and many even gained bone. Those in the group that did not practice yoga showed bone loss.

  4. Better flexibility and range of motion. Loss of flexibility and range of motion in older adults is a leading cause of falls and injury. The gentle stretching in yoga helps improve flexibility -- especially in the spine.

  5. Mental clarity. A healthy body helps support a healthy mind, so regular exercise like yoga can help improve seniors overall mental clarity. One Japanese study followed a group of seniors aged 65 to 75 throughout a yoga program. The study concluded that practicing yoga significantly reduced anxiety and improved overall mental health for the senior group.


In summary, it’s time to start a yoga program -- no matter your age! At Corefitness we offer a variety of yoga classes for all ages and abilities including:


  • Yoga Essentials -- a basic class great for those looking to gain better posture, strength, and flexibility.

  • Gentle Yoga -- a class that focusing on breath exercises and gentle strength. Great for relaxation and stress relief.

  • Dharma Gentle Yoga -- a gentle class that is perfect for individuals coming into the practice from a sedentary lifestyle or recovering from an injury.


Contact us today to learn more or get enrolled in a yoga program suited to you!



Benefits of Swimming Classes for Kids

As summer approaches, we are dreaming of days by the pool and weekends at the beach. Water is one of the best parts of warm weather and the perfect family fun -- but it comes with some risks too. Enrolling your kids in swimming lessons has a slew of benefits for both safety and fun!


Did you know that drowning is the second leading cause of accidental death in children under the age of 5? And that 1 in 5 people that die from drowning are under the age of 14? We hate to start off with a scare like that, but it’s important to understand just how critical swimming lessons can be for children.


Swimming lessons help to build a solid foundation that will teach children life skills that will not only benefit their health through exercise, but also could save them from drowning. During lessons, children learn how to hold their head above water, float when tired, and to not panic when they fall in. The lessons teach a basic respect of the water that children can carry throughout their entire lives.


In addition to basic survival swimming skills, swimming lessons benefit kids by:


  • Providing an outlet for exercise. Swimming lessons offer aerobic exercise that puts little stress on the growing joints and bones of children. It’s a great way for kids to stay active and fight childhood obesity.

  • Improves social skills. Many adults can look fondly back on summers spent at the pool. Swimming lessons provide a safe, productive environment for kids to socialize while learning to swim.

  • Builds confidence. By facing challenges and overcoming them, swimming lessons help children build confidence and independence.


At Core Fitness, we strive to provide an environment for the whole family to get fit! Part of that is creating classes focused towards children. If you’re interested in enrolling your children in swimming lessons or other children-focused fitness classes, please visit our website for more information. We look forward to hearing from you!


Yoga for Teens

For some, the word yoga can pull up certain images. Maybe it’s a Lululemon-clad soccer mom. Or perhaps an Eastern guru. But yoga is accessible -- and more importantly, beneficial -- for people of all ages, ability, and walks of life. More and more research and yoga practitioners are finding that yoga can benefit a hard-to-reach segment of the population -- teens.


It’s no secret that yoga is great for your health. It’s been proven to reduce stress, anxiety, and depression -- while providing a number of body-boosting benefits like increase in strength, flexibility, and circulation. All of those benefits still occur when practised by teens.


One study from the Journal of Developmental and Behavioral Pediatrics, pulled together a group of teens that practised 10 week Kripalu yoga program during their physical education class that included meditation, relaxation, and breath work. The study paired that group with a different set of teens that attended traditional PE during that time. Here’s what the study found:


  • Teens that participated in the yoga program scored lower than the control group for symptoms of mood disorders -- like anxiety -- than those who didn’t practice yoga.

  • Teens who did not practice yoga reported more negative emotions than the group that went through the yoga program.

  • The teens LIKED yoga! 75% reported they would like to continue practicing yoga.


Studies like these are promising that yoga could be a real effective, preventative treatment for mood disorders, anxiety, and depression among teens. As a fitness option, yoga holds some advantages for teens that other workouts may not, like:


  • Yoga is a group activity that’s non-competitive. For many self-conscious teenagers, competitive sports can put a dent in their self-esteem. You don’t to be athletic, talented, or even coordinated to enjoy yoga.

  • It teaches that fitness can be fun. Yoga is gentle and encouraging -- while still being challenging. Enjoying a workout as a teenager can set the foundation for a lifetime of fitness.

  • Yoga benefits other sports. If a teen is involved in other sports, yoga can support their efforts by adding flexibility and strength. It can also help prevent injuries in more high-impact sports.


If you are the parent of a teen or are a teen yourself interested in trying yoga, we offer a wide variety of classes to suit your needs and schedule. Take a look at our class calendar to find one of the following yoga classes at Core Fitness:

  • Yoga for Tweens

  • Vinyasa Yoga

  • Gentle YogaFlow

  • Senior Yoga

  • Yoga Essentials