With Spring finally here, it’s time to lace up those running shoes and get active! The Loudoun Chamber is hosting the annual Superhero Run/Walk 5k and Kids Fun Run on June 2, 2019. If you are looking to get in shape, try something new, and have fun exercising, then training for a 5k is the perfect activity for you.
You have the option of either walking or running the Superhero 5K, and there is even a “Tot Sprint” for the youngest superheroes! Running has multiple health benefits, but walking is great for you, too! Here are just a few of the benefits of running and aerobic activity:
- Science has shown that exercising even for just 30 minutes a day can boost your mood and get those endorphins flowing and keep you happy all week long
- Running strengthens your joints and keeps you limber
- Running is one of the best ways to lose weight; while it depends upon the runner’s age and body mass, the average runner will burn 300-350 calories during a 30 minute run
- The body rests and sleeps much better after exercising
- Exercising outside assists in clearing your mind and helping you focus
- Cardio of any kind does wonders for the human heart- promotes oxygen flow and a lower resting heart rate
A 5K race lasts for 3.1 miles. Most 5K training plans take about 6-10 weeks. They start off with workouts which implement both walking and running, and from there you are able to decide your own personal pace you want to train at. There is no pressure to run unless you feel you are ready for it!
Here are 4 of the best things to do when training for a 5K:
- Drink water. A lot of it. When we commit to an exercise program that means we will produce more sweat than our bodies are used to.
- Rest. Rest days are just as important as the days we work out! Our muscles won’t be able to recover and become stronger if they aren’t allowed breaks.
- Get enough sleep. Aim for at least 8 hours a night so your body can truly revitalize itself for the next day.
- Don’t be afraid to walk. There is no “rule” about running constantly. Walking allows your body to continue to get stronger while maintaining the distance of training towards a 5K.
Not only are 5Ks lots of fun (think awesome music and Superhero costumes!) but the benefits of making your health a priority will have life-long results. At the Superhero 5K on June 2, the Chamber will host the race at the National Conference Center in Leesburg. Here’s just a glimpse of the day’s events:
8:00 am – Opening ceremony, including recognition of our nonprofit beneficiary The Arc of Loudoun
8:30 am – Superhero 5K Walk/Run begins
9:30 am – Superhero 1K Sprint & Superhero Tot Sprint
9:45 am – Closing ceremony, including recognition of top finishers and fundraisers
There will also be a Superhero Costume Contest which will be for Best Dressed Adult Superhero, Best Dressed Kid Superhero (under age 9), and Best Dressed Superhero Group. There’s also face painting, superhero tattoos, superhero masks, a photo booth, and so much more!
Get the chance to meet some real life superheroes--Loudoun County’s first responders! Stop by and look at their police cars and firetrucks, and make sure to shake their hands and thank them for all they do to keep us safe.
Interested in joining our fleet of superheroes on June 2? Register here for the Superhero 5K, and we will see you then.
Here are a few sample Couch to 5K training plans and tips to get you started:
- https://www.active.com/running/articles/how-to-train-for-your-first-5k?page=3
- https://www.shape.com/fitness/training-plans/beginners-guide-running-5k
- https://www.halhigdon.com/training/5k-training/
- https://www.loudounchamber.org/train-to-be-a-superhero/
Learn more about the Loudoun Chamber, by check out their website: www.LoudounChamber.org.
Photo Credit: Marty Shoup, Blue Lion Multimedia
