1. Gearing up for the Walk from Obesity
It is almost Walk from Obesity (WFO) season and many patients desire to get involved with this walk and/or others.
Some patients even want to run a 5K (3.1 miles). This may be your first 5K and maybe you have questions/fears about how to train and get started running again or for the first time.
Wherever you are starting, this is a very exciting venture to be incorporating more physical activity into your daily routine and into your new lease on life, health, and wellness!
Even if you don’t have a WFO close to your hometown, many patients desire to get involved in walks/runs in their area that benefit other charities.
The Bariatric Patient’s Couch to 5K Plan
by Heather K. Mackie, MS, RD, LD
Sponsored by:

2. What is the Walk from Obesity (WFO)?
Typically a 5K (distance may vary by location) that functions as a fundraiser for the Obesity Action Coalition (OAC) and the American Society for Metabolic and Bariatric Surgery (ASMBS) Foundation
OAC is dedicated to providing education and advocating on behalf of individuals affected by obesity.
ASMBS Foundation raise funds for conducting research and education, increasing public and scientific awareness and understanding, and improving access to quality care and treatment of obesity and morbid obesity.
WFO started in 2003
Now over 70 walk sites nationwide and growing
Started to bring attention the disease of obesity

3. Housekeeping
Please keep in mind, before starting any new physical activity regimen, it is important to talk to your doctor to make sure it is safe for you
Remember, everyone is different and someone sitting next to you may have different fitness goals than you do
And that is OK!
If you are not a runner and do not wish to be a runner
That is OK too!
Maybe you want to complete a 5K walking for the first time
If so, insert “brisk walk” everywhere it says walk/jog
Assure your patients that you don’t have to be a runner to be fit; there are many ways to complete your physical activity for the day
The most important thing is finding what works for you

4. Thoughts on Starting a Running Plan
Are you turned off by running?
Maybe you tried it in the past, started off too fast and felt miserable and wondered, why on earth would anyone do this to themselves?
Ease into a running program
In the beginning, this is more of a walking program, than a running/jogging program
However, most people find they can jog 3 miles on a regular basis within 2-3 months of following this program
Don’t get impatient or suffer
Don’t skip ahead in the program, even if you know you can physically do it
Oppositely, if you feel it is too strenuous, stretch out the program and move ahead to the next step when YOU are ready
Even if you didn’t like running/long walks prior to your bariatric surgery, there are many patients out there that can agree they love it after their weight loss!
Some activities are so much easier on your joints and easier to perform after losing 50, 100, 150+ pounds

5. Can You Give a Few Minutes Weekly?
Each session lasts about minutes, 3 times a week
Space out the 3 days throughout the week
Rest & recover between efforts
Don’t worry about the speed
This minutes, 3 times per week is a common recommendation/goal for physical activity every week from many professional organizations
Spacing:
1) maybe Monday, Wednesday, Friday
2) or a Tuesday, Thursday, Saturday plan
Speed: running faster should wait until your bones are stronger and your body is fitter
For now, focus on gradually increasing the time or distance you run

6. For Time or For Distance?
When following this plan, you can either go for time or distance
Measure your jogs by time or distance
Choose the one that is easier for you to follow
Both plans work as well as the other
If you choose the distance option and you don’t have a way to measure distances – just estimate (they don’t have to be exact)
A high-school/middle-school track is a great way to measure your distance
One lap of a standard track is ¼ mile
4 laps = 1 mile
If you don’t like running on a track or don’t have access to one, it might be easier to follow this plan by going for time

7. Prep and Post Work Prior to each session you should: Warm-up properly
Stretch after warming up
Cool-down properly
Stretch upon completion
You may start with a brisk walk, jumping jacks, or a light jog to warm-up
Then stretch
Just as important as it is to warm-up, it is just as important to cool-down
If jogging, go to a brisk walk and then a slow walk
If brisk walking, go to a slower walk
If you are not sure how to stretch properly, you can seek advice from many exercise professionals (exercise specialists, certified personal trainers, or physical therapists)

8. Schedule – Week 1 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

9. Schedule – Week 2 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk.
Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

10. Schedule – Week 3 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk.
2 repetitions of below:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 min)
Walk 400 yards (or 3 min)
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

11. Schedule – Week 4 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk. Then:
Jog ¼ mile (or 3 min)
Walk 1/8 mile (or 90 seconds)
Jog ½ mile (or 5 min)
Walk ¼ mile (or 2.5 min)
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

12. Schedule – Week 5 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk. Then:
Jog ½ mile (or 5 min)
Walk ¼ mile (or 3 min)
Jog ¾ mile (or 8 min)
Walk ½ mile (or 5 min)
Jog 2 miles (or 20 min) with no walking
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

13. Schedule – Week 6 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk. Then:
Jog ½ mile (or 5 min)
Walk ¼ mile (or 3 min)
Jog ¾ mile (or 8 min)
Jog 1 mile (or 10 min)
Jog 2-1/4 miles (or 22 min) with no walking
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

14. Schedule – Week 7 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk. Then:
Jog 2.5 miles (or 25 min)
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

15. Schedule – Week 8 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk. Then:
Jog 2.75 miles (or 28 min)
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

16. Schedule – Week 9 Day 1 Day 2 Day 3 Brisk 5 min warm-up walk. Then:
Jog 3 miles (or 30 min)
Congrats!
The final workout!!!
Remember:
Insert brisk walk for jog and then you would alternate with a slower walk (if you are
not desiring to run)
Stop if you feel you need to
Stretch out this plan longer if you feel you need to
Warm-up properly and cool-down properly

17. Now What… Make sure you are registered for a Walk from Obesity
Keep it up or consider increasing your distance
Maybe you want to train for a 10K (6.2 miles)
Whatever you do, stay active!
Lastly,
CELEBRATE your success!

18. More Housekeeping Remember to check-in with your physician
Remember to stop when necessary
Stay well hydrated
Warm-up properly
Cool-down properly
Stretch properly
Hydration: before, during, after
Warming-up, cooling-down, and stretching will all help to reduce injury

19. For More Information Visit:

20. Questions Celebrate Health. Celebrate Life. Celebrate Vitamins.
8691 Wadsworth Rd., Suite 130
Wadsworth, OH 44281
Toll Free: (877)