San Diego County residents are gearing up for the next award-winning Live Well San Diego 31-Day Challenge in support of the Live Well San Diego 5K. Starting on July 1, 2017, the 5K Fitness Challenge is a daily fitness program designed to help participants increase their physical activity and train to walk, jog or run in the Live Well San Diego 5K scheduled for July 30, 2017.  Daily notifications will be sent via email, text or Google calendar and will offer a fitness challenge and supportive training tip to encourage participants to activate their fitness and wellness goals towards a healthier, safer and more thriving life.

The 5K training schedule outlines the average run/walk time, distance or additional steps participants need to complete each day to get prepared for the Live Well San Diego 5K by the end of the month. The training plan was developed in partnership with Live Well San Diego Recognized Partners Everywon, Inc. and Sirius Fitness, and the County of San Diego’s Employee Wellness Program.

The 5K Fitness Challenge is designed to get people active in whichever manner works best for them.

“It is really important that people understand that the fitness schedule for this Challenge is only meant as a guide,” said Nasara Gargonnu of Sirius Fitness.  “If you can’t do it all, then do the best you can and if it’s not enough for you, then do more.  If that means sticking to walking, then great, do that. But, if you can, try to add a bit of jogging to your routine to get your heart rate up and increase your stamina.”

Tom Huston of Everywon, Inc. recommends the Run-Walk method, also known as the Galloway Method, as an easy way to get started with running. 

“The walk-jog method breaks up your distance into manageable sections and reduces fatigue,” said Huston. “Build up to jog 1 minute and then walk 30 seconds; jog 2 minutes and walk 30 seconds; jog 3 minutes and walk 30 seconds to build up stamina so that eventually you can jog a full mile. Continuing to increase the time and distance you jog will increase your cardiovascular ability to jog more, so that eventually you can do the entire distance at a comfortable pace without walking.” 

For those wanting a bit more of a challenge, participants are invited to step it up with elements of the American College of Sports Medicine’s 7-Minute Workout. The 7-Minute Workout is a timed set of twelve exercises that combines aerobic and resistance training into one efficient training program that can be done anywhere. For those new to exercise that just want a little more, they can add a few of the exercises to their training routine. For a full-body workout in just 7-minutes, they can add the complete set!

As an added bonus, the 5K Fitness Challenge includes options for Meet-Up hikes and walks hosted by Live Well San Diego Recognized Partners, County of San Diego Park and Recreation Park Rangers and County of San Diego Employee Resource Groups. A complete Meet-Up calendar will be available at LiveWellSD.org/31-Day by the middle of June, so be sure to check back. Participants are also encouraged to connect by sharing their progress on social media using the hashtag #LiveWell31Day.

“Working out with others helps to keep your training fun!” said William Erese, County of San Diego Wellness Coordinator. “Invite a co-worker or friend to join you or meet someone new through a walking or hiking group.”

Participants can sign up for the 5K Fitness Challenge by visiting LiveWellSD.org/31-Day and choose to be notified via email or text or by downloading the complete 31-Day Google Calendar. For anyone who needs a pedometer to help keep track of their steps they can pick up a free one at a series of outreach events planned for the month of June.  The complete list of events will be added to the Challenge website in the coming week.

The 5K Fitness Challenge is for everyone! Whether people plan to attend the Live Well San Diego 5K on July 30^th or just want to live a healthier, more active life, they are welcome to sign up today!

Sign-up for the 31-Day Fitness Challenge at LiveWellSD.org/31-Day.

Register for the Live Well San Diego 5K at LiveWellSD5K.com.