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Arnold 5K Pump & Run Returns for 24th Year

Be a part of one of the largest multi-sport events in the WORLD as you sign up for the Arnold Pump & Run 5K or the run-only Arnold 5K, both returning to Columbus on Sunday, March 2, 2025.

There are two events you can be a part of: the Arnold Pump & Run 5K where you both bench press and run a 5K, or the run-only Arnold 5K which is a 5K run only. Participation, in either event, gets you the following:

  • A quality event t-shirt
  • A great finisher medal for all participants
  • An event-specific race number
  • Free entry into the Arnold Expo on Sunday, March 2

All participant registration is available online only.


Athletes from more than 30 states participated in the 2024 5K Pump & Run. In the competition, participants bench press a percentage of their body weight. Each lift (up to a max of 30) reduces their 5-kilometer run time by 30 seconds.

The Arnold 5K Pump & Run has 10 age / gender divisions. Depending on age, men must bench press 60 to 100 percent of their weight, and women 40 to 70 percent of their weight. U.S. Military ROTC members drill instructors oversee the bench press and inspire lifters to their maximum.

Weigh-in and bench press begin at 6:30 a.m. Sunday March 2. The running portion of the 5K Pump & Run begins at 10:30 a.m. The Arnold 5K run-only also begins at 10:30 a.m. on Sunday, March 2 at the north end of the Greater Columbus Convention Center.

Entry to 5K Pump & Run or the Arnold 5K Run / Walk includes a T-shirt and a Daily Expo Ticket for Sunday, March 2


Arnold 5K Run
Sunday, Mar 02
Columbus Convention Center

5K Pump & Run
Sunday, Mar 02
Columbus Convention Center

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