Tip Of The Day

Build a Foundation

Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.

To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.

Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.

KnockOut 5K

The 2nd annual KnockOut PD 5K Run/Walk event will take place in April, which is Parkinson Awareness Month! Our goal is to raise funds and awareness for Parkinson’s Disease, and have a little fun too! We want to make this a positive and fun event for all! Come out and enjoy some fresh spring air, music, snacks, photos, cool race t-shirt and a custom finisher medal for every runner and walker! All while supporting a GREAT cause benefiting the Parkinson’s Foundation. This will be a disposable chip-timed race. Packet pickup (with your race bib & t-shirt) will be available for pick-up on race day from 8 – 8:45am at the event – 1 Masonic Drive, Elizabethtown PA 17022. Signs will be placed in various locations to direct you to the easy parking and the short walk to the packet pick-up location, which will also be the start AND finish line of the 5K! Plenty of picnic tables will be available for use before and after the race and ‘park-like’ public restrooms on site! Included in your race registration: * Custom Finisher Medal – for every participant! 2019 Finisher Medal will be revealed in early 2019! * Music * Finish Line Snacks * Free Digital Photos * Race T-Shirt (register by March 31st to guarantee t-shirt) * Chip Timed Race/Bib
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5K Walk and Run 
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