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Beginner 5K Training in Eugene: Build Strength, Prevent Injury, Run Confident

How Strength, Mobility, and Smart Training Can Set You Up for Success


Running your first 5K is an exciting milestone — a chance to challenge yourself, connect with your community, and discover the joy of moving with purpose. Whether you’re brand-new to running or returning after a long break, the right foundation can make all the difference.


That’s why Run Hub Northwest’s Beginner 5K Training Program, in partnership with the YMCA of Eugene, is such a powerful place to start. You’ll train alongside a welcoming community, guided by an excellent and enthusiastic coach who know what it takes to build fitness safely and enjoyably.


I am enthusiastic about coaching our beginner 5K program and so excited to meet all the runners, hear their goals, and provide encouragement as they start their running journey. I truly believe running has the power to change lives. - Pamela Bilyeu, Run Hub Coach

But there’s one piece many new runners overlook: strength and mobility.


Why Strength Matters for New Runners

When people think about training for a 5K, running is the first thing that comes to mind — and of course, it’s essential. But if running is the “engine,” strength is the “frame” that keeps everything supported.


Building basic strength and mobility helps you:

  • Prevent injuries by supporting your joints and stabilizing your stride.

  • Improve efficiency so every step feels smoother and easier.

  • Recover faster from training sessions, leaving you ready for the next workout.

  • Enjoy running more because you feel confident and resilient.


For beginners, this doesn’t mean hours in the gym. It can be as simple as a few focused exercises, like bodyweight squats, step-ups, and core work, paired with mobility drills for the hips and ankles.


Guest Short Lecture with Dr. Jesse Klein, DPT, CSCS

To help kick off this year’s Beginner 5K Training Program, Dr. Jesse Klein of Zenith Performance & Wellness will be joining one of the first Saturday sessions to talk about:


  • Simple strength strategies for new runners.

  • Mobility drills that keep you moving pain-free.

  • How to balance running with strength training to build long-term success.


Jesse is a Doctor of Physical Therapy, Certified Strength & Conditioning Specialist, and lifelong runner who works with athletes of all levels here in Eugene. He’ll also be sharing practical take-home tips that you can start using right away.


Community Support: Run Hub × YMCA × Zenith

This partnership between Run Hub, the YMCA, and Zenith highlights what makes Eugene special: a running community that supports people at every stage of their journey. You’ll get guidance not just on mileage, but also on recovery, injury prevention, and the habits that keep you active for years to come.


And yes — there may even be an off-campus practice at Zenith where participants can experience strength training in action.



Final Thought

Your first 5K doesn’t need to be about speed or competition. It’s about starting strong, learning smart habits, and discovering what your body can do. With the right mix of running, strength, and community, this can be the beginning of a lifelong love of movement.


Want extra support?


Comments

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Within a month I had noticeable improvement and was back to my regular training routine.

I received excellent care here. The wrist injury I came to get help with was 7 months old and getting worse and within a month of receiving PT care here I was experiencing noticeable improvement and able to get back to my regular training routine. Mike’s attention to detail and expertise got me much needed relief and improvement and set me up for success to continue improving on my own. Great PT experience, thanks Zenith and thank you Mike!

Mark C

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Helped Me Resolve My Back Issues

I’m convinced that Mariel knows everything about the athlete’s body. Nice, intimate facility with plenty of equipment for anything you need to work on. They helped me resolve my back issues and transition into better overall mobility and strength training.

Cassandra M

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Exceptional Care from Mariel and Jesse

This is a review for Mariel and Jesse: I have had many massages with Jesse. He is methodical, receptive, and thoughtful with every massage. If you have a trouble spot he will definitely spend the time working on it but will budget his time to make sure you end up with a full body massage as well. I have never left without feeling better and that I wasn’t worth it. He is very good at getting the knots and tension out without subjecting you to abject torture. A true sports massage with the benefit of full body relaxation. The only caution I’d give is that he is in a “gym” space. If you do not mind the VERY occasional “sounds of the gym”, you will be fine. However, if you use the massage room as a means of escape into a quiet, serene, transcendent space without ANY external distraction - there may be the occasional thud of a weight. But by no means are the sounds constant. I can still find my peace. I worked with Mariel initially for my back and then my shoulder. I started by seeing Mariel for my back which started to progressively improve and during this time my shoulder flared up. I didn’t need a new referral, I didn’t feel bad about bringing it up, we seamlessly transitioned into working on both without any issue. She is a consummate professional, insightful, and knowledgeable. At the same time, she is fun, laid-back, and gives reasonable advice and adjustments to work towards your goal. I would trust her with any physical therapy ailment I have.

Adam S

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THE CLINIC

160 S. Park St. 

Eugene, Oregon

Phone: 541-250-0195

Fax: 458-201-4465

Hours:
By appointment only. 

Monday-Friday: 7am-7pm

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