5NEWS Fit: Couch to 5K

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With Spring in the air, it's the season to run a 5K.

Mike Rush, owner of Rush Running in Bentonville and Fayetteville says going from the couch to a 5K doesn't have to be a painful process. You just have to take the first step.

“You've got to get out the front door, said Rush. “That's the hardest part is getting off the couch and getting out the front door."

After you're up, make sure you have the right gear.

"All shoes are not created equal," said Rush.

Different companies have different categories of shoes. Rush says it's best to test how much overpronation you have while you run.

"Because if you roll in, that's providing a lot of stress on ankles, knees, hips, and lower back,” said Rush. “Shoes will help correct that from the ground up, so you're more comfortable on your runs."

He says it's best to go for moisture wicking technical socks to give you happy feet.

Once you're geared up ready to go, start with small goals. Throw miles out of the equation.

"Too many people try to run three miles in the very first go, and they wonder why they hurt so bad,” said Rush. “Start with a walk, join in with a couple minutes of jogging."

If you don't exercise, try just five minutes of walking every other day. Eventually make your goal 30 minutes a day and add jogging.

"You just think of a pit bull running behind you foaming out the mouth,” said Rush. “You can run for two minutes for sure."

Rush says small steps achieve big goals. It's not out of the ordinary to take 12-18 weeks to train for a 5K.

"It's a little slower,” said Rush. “Drag it out a little longer. You'll feel better, you'll lose weight better, and you'll be able to do a 5K no problem, and you'll run the whole darn thing."

Rush says the key to building your stamina is to stay consistent with your run routine. It also helps if you run with someone.