Springtime is right around the corner which means warm weather, sunshine, green grass, and a plethora of 5K runs sprouting up with the flowers.  5K walk/runs are great ways to exercise your body and mind, practice planning and fulfilling goals, and help raise money for worthy causes.

Here are some tips for you running rams who would like to participate in a 5K walk/run:

1)    Wear well-fitting, comfortable shoes and gear.

2)    Fuel your body with fruits, vegetables, and lean meats to keep your metabolism up.  Re-fuel after a run with carbohydrates and protein-rich foods.

3)    Stay hydrated.  Be sure to drink plenty of fluids before, during, and after the race.  Determine how much you weigh in pounds and divide that number in half to calculate how many ounces of water you should drink each day.  While exercising, drink around 8 ounces every 15 minutes (http://www.pbs.org/americaswalking/fuel/fueldrinking.html).

4)    Be consistent and stick to a workout plan in the weeks leading up to a race.

5)    On the night before a race, get a good night’s rest.

6)    Though you should never skip breakfast, you should be especially sure to eat a healthy breakfast on the morning of a race day.

7)    Avoid muscle cramping by stretching before the race and by bringing a jacket or sweatshirt to stay warm, especially if the race is early in the morning.

8)    Maintain your self-confidence by lining up toward the back of the group of runners.  It will be a much more positive experience if you maintain a comfortable pace while passing people than if people continually pass you if you begin the race at the front of the pack.

Upcoming local 5K walk/runs:

March 26th—Team Up With Habitat 5K Walk/Run

  • Cost: $20
  • Sign-in at 9:00 a.m., corner of Church and Market Streets, West Chester, PA
  • Register before March 19th and enter “WCUH4H” for $5 off your registration fee

March 27th–The Billy Mock Foundation 5k Run/1-Mile Walk

  • Cost: 5K run–$20, walk–$15
  • Ridley Creek State Park
  • Registration starts at 1:00 p.m.

April 2nd—Community Volunteers in Medicine 5K Walk/Run

  • Cost: Individual–$20, group–$15
  • West Chester University South Campus, 10:00 a.m.

April 3rd—Great Guys Stomps Cancer: King of Prussia 5K, Fun Run, and Mascot Trot

  • Cost: $15-30
  • 9:00 a.m., Crowne Plaza Hotel King of Prussia
  • Registration starts at 7:45 a.m.
  • FREE t-shirt and KOP Mall tote to the first 500 registered by March 25

April 9th—Lyme Disease 5K Run

  • Cost: $16
  • Church and Market Streets, West Chester, PA
  • Run begins at 9:00 a.m.

April 23rd— Sandy Sprint 5k Run/Walk & Sandy’s Canine Sprint for Ovarian Cancer Awareness

  • Cost: $20 for adults, $10 for children and canines
  • Please Touch Museum, Philadelphia, PA, 8:30 a.m.
  • Registration starts at 7:00 a.m.

April 30th—Mommy’s Light 5K Race for Traditions: Benefitting Bereaved Children

  • Cost: 5K Run–$15, 1-Mile Walk–$12
  • Eagleview Corporate Center, Exton, PA
  • Registration starts at 7:45 a.m.

May 7th—Jeremy’s Jedi 5K Run/Walk

  • Cost: $25 for adults, $15 for Kids’ Fun Run
  • Great Valley Middle School, Malvern, PA
  • Registration begins at 7:30 a.m.