From Couch To 5K

Your Journey to a More Active Life After Bariatric Surgery

Your weight-loss journey, including bariatric surgery or medical weight loss program, is about more than just shedding pounds – it’s about transforming your entire lifestyle and becoming the person you’ve always wanted to be. One powerful way to embrace this transformation is by setting a goal that at one time, probably seemed impossible: completing a 5K event.

Now, let’s be clear: we’re not talking about racing for speed or running the entire distance. A 5K is simply 3.1 miles that you can walk, walk-jog, or run at whatever pace feels right for you. The magic isn’t in how fast you finish – it’s in crossing that finish line and proving to yourself that you’re capable of amazing things.

Why Choose a 5K as Your Goal?

1. It’s achievable with proper preparation. The popular Couch to 5K program is designed specifically for beginners, starting with simple walking intervals and gradually building your endurance over several weeks.
2. It provides structure to your fitness journey. Instead of vague goals like “exercise more,” training for a 5K gives you specific workouts and a clear timeline.
3. It creates a memorable milestone. The day of your 5K can serve as a powerful symbol – the day you proved to yourself that your “old life” is in the past, and your new, active lifestyle is your future.

Getting Started: The Couch to 5K Approach

The beauty of Couch to 5K is its gentle progression. You might start with just 60 seconds of jogging followed by 90 seconds of walking, repeating this pattern for 20 minutes. Over time, you’ll gradually increase the jogging intervals and decrease the walking breaks – but only as you feel ready.

Remember: There’s no shame in walking! Many people complete their first 5K with a combination of walking and jogging, or by walking the entire distance. The goal is forward motion, not speed.

Making It Real

Choose a specific 5K event that’s at least 8-12 weeks away. Having a real date on the calendar makes your goal concrete and gives you something tangible to work toward during your recovery. It also provides a timeline for your training.

We provide a list of 5K events taking place around Phoenix Metro and Arizona at the end of this post.

The Power of the Moment

Think of your 5K as more than just an athletic event – it’s a ceremony marking your transition. Just as your surgery was a decisive moment that separated your past from your future, crossing that finish line is a powerful symbol of your new life. It’s physical proof that you’re not the same person who used to sit on the couch. You’re someone who sets goals and achieves them, someone who moves forward no matter what.

Training Tips for Bariatric Patients:

• Always get clearance from your medical team before starting any exercise program
• Stay well hydrated and maintain proper nutrition according to your post-surgery guidelines
• Listen to your body and adjust your training as needed
• Invest in good walking/running shoes to protect your joints
• Track your progress to see how far you’ve come
• Join a walking or running group for support and accountability

Remember: Your 5K journey isn’t about competing with anyone else – it’s about proving to yourself that you can do hard things. Every step in your training is a step toward your new life, and every minute you spend moving is a minute spent becoming the person you want to be.

Take Action:

1. Talk to your primary care medical team about when you can begin training
2. Look at the list of upcoming 5K events in our area
3. Choose an event that gives you enough time to train properly
4. Start your Couch to 5K program
5. Share your goal with friends and family who will support you
6. Begin picturing yourself crossing that finish line

Your bariatric surgery gave you the tool to transform your life. Now, training for and completing a 5K can help you prove to yourself just how transformative that change can be. Every step you take in training is a step toward your new identity as an active, healthy person who shows up for their goals.

Are you ready to take that first step?

Let’s look at some of the 5K events taking place around the state.