EXERCISE – Training for a 5K –

By Debbie Dehler, Fitway Lifestyle
Training for a 5K run or walk begins with a training program that will get you to your goal come race day. 3.1 miles in length, a 5K is suited for runners or walkers of various ability levels. Your training program will depend on a few factors: how much time you have before race day, your current fitness level, your reason for doing the walk or run (i.e. for fun, personal health, or competition), and of course, your own determination and perseverance.

For most people walking a 5k, an elaborate plan isn’t necessary. However, for the novice runner, getting help with the training program should be the first step. Books on training, personal trainers or coaches, and websites offering training advice are abundant, but its quality, not quantity that matters when finding an effective training plan. Find a reputable source that walks you through all the steps for your fitness level. Training programs should always be progressive so you can slowly build to your goal fitness level and prevent injury. This component of training plans stands true for all levels of runners and walkers.

Safety should be your first priority when training. This may include a proper warm up, post-exercise stretching, and proper eating and hydration. Interval training may also be a part of your program to help build speed and endurance. Please see your health care provider before starting any new exercise program.

Regatta Run

Title: Regatta Run
Location: SW Boones Ferry Rd. & SW Seneca St., Tualatin
Online Registration: http://www.active.com/running/tualatin-or/regatta-run-2013

Online Registration closes at 9:00pm on Thursday, October 17, 2013.

Description: Regatta Run, 5K Run/Walk will be held on Saturday, October 19 in conjunction with the 10th Annual West Coast Giant Pumpkin Regatta. It is a fundraising event for the Corporal Matthew Lembke Scholarship Fund.  The run is fast, flat and friendly! It starts at SW Boones Ferry Rd. & SW Seneca St., goes through the Tualatin City Park, over to Cook Park and then back to the starting point. Enjoy t-shirts, awards, prizes and refreshments at the end of the race.

Your registration fee includes a t-shirt, awards, prizes and refreshments at the end of the race. Participants can register online at  http://www.active.com/running/tualatin-or/regatta-run-2013 Parking available at the City Park or Haggen’s Food & Pharmacy in the WES lot. Pick up race packet and t-shirt on Friday, Oct. 20th at Road Runner Sports, Nyberg Woods Shopping Center ( 7063 SW Nyberg Street, Tualatin) between 10:00 am and 8:00 pm and receive a 10% Road Runner Sports Discount Coupon.
Start Time: 09:00
Date: 2013-10-19