Couch to 5K Week 9 tip: Mix it up a bit

This week's workout: Walk 2 mins/Run 13 mins for 30 minutes

By Nick Hurley

Dick Pond

Try more than running - incorporate some cross-training in your workout routine.

Cycling, swimming, hiking, and weight training are excellent activities that will increase your strength and flexibility and enhance your overall conditioning.

Use the stairs instead of the elevator.

Run with your dog … or borrow someone's dog.

Be creative with your workouts - run without a watch or timer now and then. Run to enjoy it and don't worry about the time.

Switch up the time of day you run and change your running route from time to time. Try a bike path or a park with a change of scenery or run your route backward. (start where you usually finish)

Pick a local 5K to aim for - local road races are a great motivator. You don't need to be able to run the entire route as many walk/runners will be out there with you.

The satisfaction of finishing is an awesome feeling and you'll get plenty of support along the way.

Play some games out there. Fun games can keep your mind off how many more minutes or steps you need to cover. Try "Count 'em up." Pick an object to count on your run. Try counting Nike shoes, runners with hats, motorcycles, dog walkers, etc. Any simple mind game to get your mind off every step will help.