Get fit for your first 5 km in a month


Are you planning to take on road races this year, but your courage soon sinks in your shoes because you can barely get out of bed without getting out of breath?

We have good news for you! You can tackle a 5 km road race in just five weeks, even if you are not currently exercising.

According to Adele Lubbe, senior marketing manager at Medihelp, it is easier to start training for a 5 km road race than one might think. “What looks like a mountain at the beginning quickly turns into a molehill if you start slowly and build up your strength and fitness day by day.”

Medihelp has put together a free exercise program to help people who want to get fit. It is planned in such a way that even someone who has never jogged can use it.

It is here on Medihelp’s website:

If you follow these steps, you should be ready for your first road race in just over a month. And the first one you can sign up for is the Medihelp Sunrise Monster which takes place on 2 March 2024 in Groenkloof, Pretoria.

This race – the monster of all monsters – usually attracts more than 6,000 runners and walkers and takes place on 2 March 2024 at the Harlequin Club in Groenkloof, Pretoria.

“Medihelp is going all out again this year to make it an unforgettable event for everyone,” says Lubbe.

The 32 km Sunrise Monster is the perfect challenge for serious runners and the best preparation race for the Comrades marathon. There is also the 21 km Half Monster, 10 km Mini Monster or 5 km Baby Monster for athletes who like shorter distances or anyone who just wants to enjoy a fun day with family, friends or colleagues.

Lubbe adds: “To keep the children busy, there will also be a special cordoned off playground with bouncy castles, obstacle courses and entertainment.”

As part of the race’s green theme, participants can dress in green and an exciting prize awaits the person who is named the Greenest Monster.

“In the run-up to the day we also go a Spot the Monster– contest on our website. Simply find a Sunrise Monster hiding on the website and stand a chance to win one of three Garmin Forerunner® 245 Music smartwatches.”

Medihelp invites runners and walkers from across Gauteng and surrounding provinces to sign up for this epic race, enjoy a fun-filled day and walk away with a medal for their courageous participation.

“It promises to be an unforgettable racing event,” concludes Lubbe.

For more information about the Medihelp Sunrise Monster, click here: