Use Couch to 5K to Get Fit and Possibly Have Fun Doing It

You want to run a 5K. Really, you do. Lots of people do it, for breast cancer research, for autism, to look cool with a Nike+ sensor - you name a cause, and there's a 5K for it.

Three miles, give or take. Running is not required; you can jog, or walk/run, or walk. Totally doable, whatever your current fitness level. Couch to 5K is a 9-week program to get you to a healthy race-day finish.

So, what's your excuse?

1. I don't have time. Yet, you have time to live blog every episode of Glee, How I Met Your Mother and deconstruct House. You have kids to take care of? Take them with you, or foist them off on a sympathetic friend for half an hour. Seeing a parent work toward a worthwhile goal will save on therapy bills later. Get up half an hour early. You'll survive, and maybe feel better for it.

2. I'm too out of shape. That's what Couch to 5K was made for! It will help build a base level of fitness with a specific goal in mind. It starts out slowly, and while it has a specific timeline, each person can adjust the requirements to their personal needs. Trust the process.

3. I look/feel stupid trying to run. Guess what? So does everyone else! Do you notice the weird way someone else moves when they're running? No? To other people, you'll look tenacious and amazing. Don't want to run, then don't. Work up to what you're comfortable with, then push a little further - that's where growth, both mental and physical, happens. Download a playlist and tune out the world.

4. I don't have anyone to do it with. If you can't recruit your family, friends or neighbors, join one of the Couch to 5K groups in town - Columbus Road Runners, Columbus Running Company - check bulletin boards at the gym, church, school or post up a message yourself. Sign up for a 5K and tell your circle about it - you might be surprised to find willing partners in training. There are several hundred online blogs, forums and pages dedicated to C25K, if you're solitary but social.

5. The idea of formal training seems like a lot of work. It is, but having a tested framework to guide you will prevent injuries from under or over-training. The most common injury when training for a race is increasing mileage too fast. You can have each day's program emailed to you. There is no strict adherence to keeping mileage logs or tracking food intake - but it's an option. Oh yeah, there's an iPhone app for it, too.

So what are you waiting for? In Columbus, there are 5K races every weekend of the year, and from March-November, every weekend day of the month. Start your comeback the easy way.