Arnold Pump & Run 5K

Sun March 8, 2020 Columbus, OH US 43215 Directions RaceJoy Ready

As of 7:00pm EST on Tuesday, March 3, the Arnold Pump & Run and 5K events are still scheduled. Per press conferences from State of Ohio and City of Columbus officials and former Governor Schwarzenegger, although the expo and trade show are postponed, the athletic events will proceed. As any additional information is made available we will be in contact with all registered participants.


As of 11/06/2019 8:54pm EST, the Arnold Pump & Run 5K is SOLD OUT. There is no waitlist and no additional spots will be added. You can register for the Arnold 5K (run only) at 


Race Information

The Arnold 5K Pump & Run, which tests overall fitness by measuring both strength and endurance, is the largest race of its kind in the United States.

The race will have a record 1,000 competitors when the 2020 Arnold 5K Pump & Run is held on Sunday, March 8, 2020, at 10:30 am. The stand-alone Arnold 5K run is also held on Sunday, March 8 at 9:15 am.

Athletes from more than 30 states participated in the 2019 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. Marine Corps drill instructors oversee the bench press and inspire lifters to their maximum. At the weigh-in, your weight percentage is calculated first, then the resulting number is adjusted to the nearest 5 lb increment (if you're right in the middle, they'll round up). Once the bench card is turned in, the decision of the spotter is final. If you have any questions, please review with the spotter during the bench time. The scoring adjustments by the race team will use the bench reps listed on the bench card with no exceptions.

Weigh-in and bench press begin at 6:30 a.m. Sunday, March 8. The running portion of the 5K Pump & Run begins at 10:30 a.m. Spectators are welcome and the outdoor portion of the event is free. Admission to the “pump” portion of the Arnold 5K Pump & Run is included in the $25 daily ticket ($20 in advance) to the Arnold Sports Festival.

Additional Race Information

Packet Pick-up & Late Registration

Athletes can register and pick up their race packet in person at any Columbus Running Company location (Dublin, Short North, Pickerington, Westerville) February 28 - March 4, 2020 -- March 5 through March 7, 2020, only at: Short North Columbus Running Company. On March 7, early packet pickup will end at 5PM. You can also pick up on race day in the Atrium by the escalator on the north end of the Greater Columbus Convention Center between 7:00 am – 8:45 am (Race number needs to be worn on the front of your shirt)

Weigh-In and Lifting

Will be in Hall D from 630a-845a on event day.


This means that the Arnold Pump & Run 5K WILL NOT ISSUE A REFUND for any reason, such as an injury, scheduling conflict, pregnancy, etc. Nor will the Arnold Pump & Run 5K transfer entries from 2020 to 2021. Also, because of liability reasons, your Race Number cannot be worn by anyone else than the person to whom the number is assigned. If the race is canceled due to inclement weather, the race will not be rescheduled and there will be no refund. Your entry fee will be donated to a local running club and the Jeff McGowan Memorial Scholarship Fund.


Special awards will be given to the top five overall men and top five overall women. Olympic size medals will be awarded to all finishers* in the Arnold 5K Pump and Run. (*Athletes need to successfully lift at least one rep and run the 5km). **The top five Arnold 5K Pump and Run awards will be mailed out the week after the event.

Arnold Fitness Expo

Athletes registered in the Arnold 5K Pump and Run will receive free entry into the Arnold Fitness Expo on Sunday, March 8th ($25 value). Your free-entry wristband can only be picked up at the event on Sunday morning.

Special Note

No dogs, baby joggers, unregistered runners or inline skates are allowed on the course. Athletes need to finish the course in under 45 minutes.


Finish line timing by Columbus Running Company. Results will be posted here and at 

Proceeds benefit the Jeff McGowan Memorial Scholarship Fund

Jeff was a 1983 graduate of Circleville High School and a 1990 graduate of Ohio University. Jeff set school records at Circleville High School in the 2.5 mile and 5km cross country events as well as in the 800 meters, 1600 meters and 3200 meters. His senior year Jeff placed 3rd in the Ohio High School Athletic Association Cross Country Championships and was second in the 800 meters and 1600 meters at the OHSAA State Track & Field Championships. Additional donations to the Jeff McGowan Memorial Scholarship Fund may be sent to: Jeff McGowan Memorial Scholarship Fund, PO Box 238, Granville, OH 43023. Read more about Jeff McGowan -

RUNOHIO Grand Prix

The 20th annual Arnold 5K Pump and Run on March 8th will kick off the 2020 RUNOHIO Grand Prix Series.

For more details

Please view the PDF below for more details on bench press weight based on age and gender. Again: the weight calculation will be performed and then the bench weight will be adjusted to the nearest 5lb increment (weights directly in the middle of a 5lb increment will round up).

Click the icon below to download the attached PDF.

Bench Press Rules
  • No bench press warm-up will be provided

  • Entrance to the bench area by race number or wristband only

  • Start lift with the bar in the extended position

  • Lift-off assistance will be provided if needed
  • The bar must touch the chest and be fully extended on each press or the rep will not count

  • Stopping during a press terminates the lift (you may stop in the lock-out position)

  • No bouncing bar off the chest

  • Shoulders and rear must stay in contact with the bench during the lift

  • Feet must remain in contact with the floor during the lift (no hooking bench support with feet/legs)

  • If necessary, plates may be placed under lifters feet

  • No belts, wraps, gloves or lifting suits

  • Judging by US Military is final, no exceptions - if you have questions, verify the card with the spotter before you leave the bench area. The race team performing final calculations will not make any adjustments after cards have been turned in.

  • Bench weight will be rounded to the nearest five-pound increment (example-181-182 rounds down to 180, 182.5 rounds up to 185)

  • Weigh-in with running shoes, shorts, and shirt on

Race Contact Info

If you have any questions about this race, click the button below.

Highlights from the 2009 Arnold Pump & Run 5K

Think you have what it takes to be a Pump & Run champion? 

400 N High St
Columbus, OH US 43215

Free Live Tracking and Progress Alerts on Race Day!
(Race organizers are providing this as an included service.)

Make sure you download the RaceJoy mobile app for live phone tracking at the Arnold Pump & Run 5K.

Carry your phone and use RaceJoy to add to your race experience with these key features:

GPS Progress Alerts

  • Receive GPS-based progress alerts at mile points on the course for current pace and estimated finish time.
  • Post to your Facebook and Twitter walls.
  • Have friends and family track your performance.

Live GPS Tracking

  • Supporting spectators can track your blue dot moving along the course from home or at the race site.
  • NearMe proximity alerts notify spectators when you are drawing near.
  • Find each other using RaceJoy’s MeetUp tool.


  • Receive fun, motivational audio cheers from your supporting fans.
  • Start sending cheers to others doing the race at any time.

The Arnold Pump & Run 5K is sponsoring RaceJoy to provide participants and spectators these features for free (normally a 99 cents upgrade fee for both the participant and spectator).

- Participant must carry phone
- No official race timing information is provided for this race in RaceJoy
MapMyRun Map

Race Participant Survey

Please complete the following survey to help us better understand your race experience.

Did you participate in the race?

Would you recommend this race to a friend?

We use cookies to offer you a better browsing experience. Read how we use cookies and how you can control them by visiting our Privacy Policy. If you continue to use this site, you consent to use all cookies.