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.

ChesLen Chase for Open Space

Run for nature at Natural Lands' 5th annual ChesLen Chase for Open Space, with 10K & 5K runs and a 2-Mile Fun Run-Walk! The challenging trail runs include steep hills, creek crossings, woodlands, and open fields. The fun continues after crossing the finish line with a post-race party at ChesLen’s Lenfest Center, featuring brews from 2SP Brewing, food, live music, and an awards ceremony. Natural Lands is a non-profit organization that saves open space, cares for nature, and connects people to the outdoors in eastern Pennsylvania and southern New Jersey. We’ve been at it since the early 1950s and, today, more than 2.5 million people live within five miles of lands under our permanent protection. Beer! Live Music! Food! The post-race party at ChesLen’s Lenfest Center features live music, 2SP Brewing craft beers, food, awards ceremony, and more! All registered participants receive 1 FREE craft beer (over 21 only). Kids 12 & Under will receive a kids meal with PB&J sandwich, chips, and drink. Race T-Shirt! Participants MUST pre-register by Oct. 2 to guarantee shirt size and availability. A limited number of shirts will be available on race day on a first come, first served basis for anyone registered after Oct. 2. Awards will be given to the top M/F 10k & 5k finisher, plus age group awards in each race. There will also be a team competition! Packet pick-up: Bibs, T-Shirts and Fundraising Rewards, can be picked-up on Friday, 10/18, 5:00 - 7:00pm at Bryn Mawr Running Co in West Chester, PA. Cost: 5k & 10k - $35 until 10/2, $40 after ($5 team discount); 2 mile walk - $25 until 10/2, $30 after.
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