5k Pump & Run

ARNOLD 5K PUMP & RUN RETURNS FOR 25TH 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, the run-only Arnold 5K or the brand-new Arnold Ruck, all to be held on Sunday, March 8 at the 2026 Arnold Sports Festival.

There are three 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 and the brand-new Arnold Ruck where all participants carry a ruck sack or weighted vest of at least 15 pounds

. Participation in all events includes:

• A quality event t-shirt
• A great finisher medal for all participants
• FREE Race Photos
• Free entry into the Arnold Expo on Sunday, March 8

MORE INFORMATION + REGISTRATION

2026 REGISTRATION OPENS ON THURSDAY, OCT. 2, 2025

Athletes from more than 30 states participated in the 2025 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 8

5K Pump and Run
Check-In, Athletes Weigh-in and Bench Press
6:30 a.m.-9 a.m.
North Atrium & Hall D

Run Begins
10:30 a.m.

Arnold 5K Run
Registration & Packet Pick Up
6:30 a.m.-10:15 a.m.

Run Begins
10:30 a.m.

COLUMBUS CONVENTION CENTER
Both races begin at the corner of North High and Spruce streets near the Arnold Statue