How to train for the Get Your Rear in Gear 5K

Wednesday, April 18, 2018

By: Femi Cole


The fourth annual Get Your Rear in Gear 5K run/walk is four months away. If you want to participate and aren’t sure how to train for such an event, we’ve got you covered.


The Get Your Rear in Gear-Green Bay presented by Aurora BayCare Medical Center is scheduled for 9 a.m. on Saturday, Aug. 4. It offers a timed 5K race and a 1.5-mile walk. The race will carry runners and walkers from the starting line at Aurora BayCare Medical Center, through the surrounding neighborhoods and back to the finish line on the hospital campus. Race organizers say they expect about 350 registrants.


Follow these 5K training tips compiled by Laura Grovogel, a fitness and nutrition expert at Aurora BayCare Sports Medicine Fitness Center, to ensure a positive and fulfilling race day:


  • Register for the race: Sign up and share the news with family and friends. You’ll create the expectation that you’ll participate in and complete the run/walk. You may not care about letting yourself down if you feel tempted to back out, but you don’t want to let Auntie down, do you?
  • Build up to race day: Gradually start preparing your body for race day. A simple online search can provide a variety of training plans. Check with your primary care physician to make sure you’re cleared for physical activity before you start training, especially if it’s been a while since you exerted yourself.
  • Get the right gear: A comfy pair of running shoes is essential to a successful race-day experience. Make sure they fit properly and don’t cause any discomfort. Choose high-tech clothing that wicks moisture from your body and allows air to circulate.
  • Train for strength: Ensure better posture, less stress on your joints and reduced chances of injury when you include strength training as part of your 5K training regimen. In other words, hit the weights.
  • Stretch, stretch, stretch: Get your muscles warmed up before you hit the streets, trail or treadmill. It’s also important to cool down when you complete your training session. Stretching helps keep your body loose and helps prevent many common injuries.
  • Fuel your body: When training for your 5K experience, nutrition matters. It could mean the difference between a successful hands-in-the-air-as-I-cross-the-finish-line experience and one in which you just barely make it through the last mile.

The Get Your Rear in Gear 5K run/walk is an effort to raise awareness of colon cancer and better educate the public about the importance of appropriate screenings and early detection. It’s a program of the Colon Cancer Coalition, a Minneapolis-based group that promotes national awareness of colon cancer and encourages increased use of screenings.


Aurora BayCare Medical Center is the event’s presenting sponsor.


Registration is $25 for adults and $15 for ages 12 and under through race day, then $30 for adults and $20 for ages 12 and under from on race day. The kids’ fun run is $15.

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BayCare Clinic,, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.