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.

Bensalem Unity Run 5k

Join us for a 5k run or 1 mile walk for everyone - of all ages and abilities. Bring your family, push your stroller while you run/walk, have fun, and stay healthy. This is a Rain or Shine event. Packet pick-up will be held on race day morning. Arrive early to pick up your bib and race t-shirt. Course - The race runs through picturesque trails within the Neshaminy State Park in Bensalem. Run, Walk, Cheer, Donate. Registrations fill up fast, so grab your spot before the price goes up. Prizes: Top Overall M/F and top 2 in each age group. "Bensalem Unity Run by SGMOC" is organized as a community event in Bensalem. This is being organized by SGMOC in association with the Bensalem Township and the Hon. Mayor's office. All proceeds go to supporting Building a Better Bensalem Together (B3T) and also towards SGMOC's “Helping Hands Charity" and its outreach ministry for families in need. Come join us to have some fun, be active and support the good cause. Cost: $25 pre-registered, $30 race day.
Race Events
1 Mile Walk 5K Run 
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