Program Whips First-Time 5K Runners into Shape

Is it possible for an inactive person to get up out of his or her easy chair and run or walk in a 5K race within the space of 10 weeks?

Matt Young says "yes."

Young is a Road Runners Club of America certified running coach who will be leading the Genesis 5K Training Program for runners and walkers starting Jan. 27 at Teays Physical Therapy Sports Complex, 3910 Teays Valley Road.

Weekly, hour-long training sessions start at 5:45 p.m. Mondays. The cost is $125 per person ($100 for Teays Physical Therapy and Potential Plus customers and CAMC employees).

"Since 2007, Genesis has prepared new runners to run their first 5K and has helped experienced runners run their fastest 5K," Young said.

The program is intended for beginning runners without any experience with the purpose of creating healthy lifestyles. The weekly training routine will equip the most basic levels of runners and walkers to be ready to participate in a 5K on April 5.

Young said his program could take people who have never run before and prepare them for a 5K run or walk.

"It's a program of incremental training. The first week is a workout of 20 minutes, with a five-minute warm-up, then 60 seconds of easy jogging and then 90 seconds of walking for a total of 20 minutes," Young said in a phone interview.

In the second week, participants run a little bit more and walk a little bit less.

"At the end of week five, there is 20 minutes of running - that's a milestone," he said.

According to Young, the human body is built for running.

"We're endurance creatures," he said.

However, many people who take up running develop "bad habits" in their technique and try to do too much too soon, which can lead to injuries.

They develop the mindset that "if a little is good, a lot must be better."

Young said beginning runners often do well with a structured program like Genesis.

"The structure really appeals to me; they (beginners) want someone to tell them what to do," he said.

And the group setting of the Genesis program lends itself to success and motivation.

"At the end, you really start to see a team mentality develop."

In between the weekly Monday evening coaching sessions, Genesis participants are expected to train on their own or with friends. The day-by-day program will include weekly tips and comments from Young.

At the end of the 10-week program, participants should be ready for a 5K race on Saturday, April 5.

Young started running as an adult in 1999 and began coaching running in 2004.

"I love to run, and I love to teach it," he said.

To learn more about the program or to register, visit www.wvruncoach.com.

Genesis 5K training participants are all smiles as they prepare for their first 5K event. Teays Physical Therapy will be hosting another Genesis 5K training program for beginning runners and walkers starting Jan. 27. Courtesy photo