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.

Superhero Showdown 15k/5k

This race has something for everyone! Choose the 15k, 5k, 1-mile walk/run or be a Virtual Participant! Help us raise awareness and financial support for patients battling Mast Cell Disease. Super T’s Mast Cell Foundation, is a 501 (c)(3) non-profit organization providing education and financial support to patients living with Mast Cell Disease. We are the only foundation globally, providing financial assistance in the form of grants to patients helping to offset their living and medical expenses. Pre Race Packet Pickup: Friday October 4th, 1:00PM - 7:00 PM at Road Runner in KOP, 155 Village Drive, King of Prussia, Pa 19406. Registration and Packet Pick up On Race Day: Saturday 10/5 @ 7 am at the Norristown High School, 1900 Eagle Drive, Norristown, PA 19401. Pre-race stretch - at the Norristown High School beginning at 7:30 am. Start Times: 15k start time: Races will start at the Whitehall Road entrance of the Norristown Farm Park. Start time is 8:30 AM. 5K and 1-mile start time: Race will start at the Whitehall Road entrance of the Norristown Farm Park. Start time is 9:00 AM. Wheelchairs and strollers are welcome! Please leave pets at home due to the nature of the rare disease. Thank you for understanding. CASH Prizes: Top Overall M/F winners for 15K and 5K. AWARDS: Top 3 in each age category; Largest Team Entry; Fundraising Team Incentives. Attire: Bust out your favorite spandex superhero suit (or not). Capes are not required, but look awesome in photos!!! Capes will be available to purchase on race day in case your cape is lost!!!! Swag/Vendors/Entertainment/Race Day Info: Long Sleeve Race Tech Shirt for each participant, race medals for 15k, 5k, 1-mile walk/run, and virtual run; Live Music; Vendors; Additional race day apparel and Super T's Mast Cell Foundation Apparel available to purchase; Hydration stations throughout the course for our participants; Trained medical staff on site both in the park and at the high school. Cost: 15k - $40, 5k - $30, 1 mile walk - $25. Prices increase on race day.
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