I think that many folks reading this underestimate the 5K run. They think that they can do it easily ("What's running a little over 3 miles in 30 minutes?? Easy!")...until they actually attempt it.

My personal advice here is simple: Don't think that you can do it easily until you prove that you can.

While I obviously love pumping iron too (and it will always take center stage in my training), I've always been a participant in both swimming and basketball (just to name a few) for as long as I can remember. My reasoning was that life is about using what you develop...simply "working out in a gym" is not enough; someone should have what I like to call actuall survival athletism behind that physique.

Note: I can't tell you how many times I've seen (and have been embarrassed) by watching some jacked looking dude unable to perform in the real world. In my view, there is something pathetically wrong with an individual that looks-the-part but can't throw a football, catch a baseball or (yes, you said it) run short distances without wheezing. And it makes the rest of us who train for looks too feel "lumped in" with that group...others see it and categorize us as all show and no go. No thanks.

Since 99.99% of your blog followers will never compete in bodybuilding, olympic & powerlifting, this should be the bare minimum performace and/or competition criteria (i.e., running the 5K). And my take here is that if you can do this in 30 minutes or less, then the next step is to move to something else, like being able to swim 500 meter nonstop. It builds MORE athleticism and functional mass.

Look the part, feel the part AND perform. That's real world IMO.

(Great post!)

That's great that Wall-E pissed people off. It's SO true.

I was at an orthopedist's office a few weeks ago, and I was the ONLY patient there, out of a couple dozen, who wasn't wildly, amazingly, how-did-you-achieve-that obese. I think the doctor was actually happy just to see a patient who made some attempt to take care of himself.

North America is generally the worst, but I think the most depressing thing I ever saw was in Switzerland, which is generally a fairly lean country compared to us. I would usually hit the gym at 6:30 or 7:00, but one day I didn't go to work, and hit the gym at 10:00. These shockingly obese schoolchildren were being brought in and put onto cardio machines, where they sort of lolled about aimlessly. These kids were probably not even 10, but they were SO fat that it looked like they might burst, like a tire that has been pumped up too much. I don't even know how to describe it. Depressing.

/ End rant.

I think the best thing about the 5k races would have to be that you can find one on just about any weekend if you look hard enough. Well...not in Phoenix for awhile, its just stupid to run in anything above 95. Guess I'll have to wait until 8 tonight to hit the pavement.

I just wanted to chime in here and say that trail running is a great alternative to the more traditional 5K. I tend to get bored running on easy terrain and as such it requires a great deal of will power to get me to do it. Challenging terrain livens things up and I look forward to such runs rather than dreading the monotony of boring terrain.

Also, mountain biking is an absolutely fantastic synergistic activity for weight lifters (my cardio of choice). Unlike traditional running or biking, mountain biking is highly anaerobic. You're constantly doing small sprints well outside of the aerobic zone and then rests rather than going at a constant pace. Also, as you progress and are able to tackle more challenging terrain, it becomes more of a full body exercise as you learn to bunny hop/manual/wheelie/etc. your bike. Not to mention that is exciting and fun.

TFly: Have you heard of the Muddy Buddy competition?

www.muddybuddy.com

It's a combined bike/run race with a partner for 6-7 miles with obstacles...and of course the mud pit at the finish line. Similar to the Warrior Dash mentioned by Dan John awhile ago.

My sister and I are doing the Muddy Buddy this year in Minneapolis.

heh, I could do a 5k on a treadmill in 18 minutes, but running outside would probably be quite a bit tougher... I bet I could do it in under 20 though.

Hah, true story.

Buddy of mine and I used to do a couple miles at our old high school track on weekends. We'd use the time to catch up, shoot the shit.

Another guy says he wants in, "I do 3-4 miles on the treadmill all the time!"
After 3/4s of a mile, he's winded bad. At the one mile mark, he stops completely to catch his breath.

I never used a treadmill for running again.

I love how I just did my first 5K yesterday as a test to myself and you post the challenge today. Guess that means I should do another one.

I'd never run a mile before without stopping because I'd been so fat and out of shape all the way since before they tested us on them in gym class. I wanted to see how I could do so I signed up for one to benefit the Leukemia and Lymphoma Society. I decided to do it with no specific training and in my Vibram Fivefingers.

I was actually surprised at how easily I got to the first mile and very sad at how out of shape I'd been back in school. It took me 25:39 to do the whole race, but I have 100% confidence that I can easily beat that on my next one now that I have an idea of the distance and my pacing.

Other benefit: The best workout is the one you're not doing, and I never run other than sprinting in basketball or ultimate frisbee, so 1 5K a month or every 2 weeks should be a good way to lose some extra fat until I start adapting to it.

Chris,

You've done it again. I mentioned the Calorie Countdown low carb milk and choc milk a few days ago. Well, the Walmart by my house stopped selling it, and I decided to try unsweetened almond milk. Incredible. And only 40 cals!

Speaking of running, interesting video here.

I did a sprint triathlon last summer, and the running was the hardest part for me, but I still did it in 28 minutes so I guess I'm average lol.

The biking and swimming were easy, I swam for 7 years and I bike to work in the summer.

Yea, 1/4 mile swim, 15 mile bike, 5k run. Perfect for beginners who want to do triathlons. My mom even did it.

This should be really easy for anyone who claims they're "in shape".

A "C Team" high-school athlete should be able to maintain an 8 min mile pace through this.

anyone try the urbanathlon?

i was thinking about giving that a go this fall in chicago with my brother.

i wish there were more competitive events for people that want to test themselves with a good mix of fitness components.

something like the crossfit games would be fun as hell.