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.

Run for Rhinos

PA Rhino Conservation Advocates (PARCA) welcomes you to our 3rd annual Run for Rhinos on June 15th! Our mission is to prevent extinction of the rhino and to preserve its ecosystem. The funds raised will continue to go toward educating the public about rhino conservation and to partner organizations who are transporting rhinos out of high poaching areas, re-establishing rhino populations in areas decimated by poaching and providing care for poaching victims that survive. Rhinos are being killed at rates that outpace how quickly they can reproduce. We must act NOW to prevent extinction. Save a species! The race will take place at the Philadelphia Zoo. Registration opens at 7 AM, 5K starts at 8:15 am, 1 mile 8:30 AM. 5K Awards: Overall and Age Groups - Top M/F overall (medal and prize), Top 3 M/F in each age group (medal). Amenities: A 5K running (1 mile walking) course in and around the zoo, t shirt, refreshments, water stations and prizes for the overall winners. You must register by May 20th to guarantee a T shirt. Groups / teams of 5 or more can get a group rate - email for details (parcasavesrhinos@gmail.com or from this race page). Entry includes zoo admission for the day. Parking is an additional $16 (members can use their membership benefit). Spectators can buy a ticket to the zoo at the reduced rate of $18 that morning--they can cheer you on from inside and enjoy the zoo afterwards! Children under 2 can participate and enter the zoo for free (strollers are welcome). Zoo members cannot use their membership for entry to the event. Cost: 5k - $36 until 6/12, $40 after; 1 mile walk - $23 until 6/12, $30 after.
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