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.

Brielle's Birthday 5k

Join us for a 5K Run & 1 mile walk held in memory of Brielle Barber who lost her courageous battle with brain cancer in July 2016. This run/walk is benefiting The Grayson Saves Foundation for brain cancer research at CHOP. Location - Rose Tree Park in Media, PA. Registration starts at 7 AM. Awards - Prizes awarded to Top Overall Male/Female & top 3 Male/Female finishers in 10 year age groups. Amenities: 5K cross country run through scenic Rose Tree Park in Media (race course http://www.gmap-pedometer.com/?r=6597470), t-shirts to all participants registering by 5/19, lemonade stand, bake sale, refreshments, water stations, prizes! Entry: 5K Run - $25 before race day; $30 on race day; 1 mile Walk - $20 before race day & $25 on race day; all kids 10&U are $10 both pre-registration & on race day.
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