Monthly Archives: August 2015

How to Train for Your First 5K

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Your neighbor completed a 5K, your sister ran a marathon, and your friend nailed a 10K, you are inspired by their accomplishments but never looked at yourself as being a runner, but want to start. If you are a newbie, here is the plan for you. All it takes is believing in yourself and following the below tips from the Frothingham Park Staff.  With fall just around the corner, what better time to start.

Invest in a good pair of running sneakers
Looking into a good pair of running sneakers is a first step. If you get injured, you will be discouraged and will stop your training in its infancy. So invest in a good pair of sneakers that can give you good cushion and support on any kind of surface you choose to run on.

Recruit a  Buddy to Train with you
Ask your friends or your family to join you in training for a 5K. Not only does it make training more fun, it will make you more accountable. If you are feeling tired or unmotivated, your buddy would encourage you to go. Another benefit of a buddy is that you can use your training time to catch up.

Be Sure to Warm up, Cool Down and Stretch
Warm ups, cool downs and stretches are essential elements of exercise to prevent injury and optimize performanceSo be sure to stretch your hamstrings, quads before you begin and after your workout.

Rest in between workouts
Give your body a rest to prevent injury during your training. Take two days off in the week just to rest and give your muscles a chance to recover.

Start Small
For building endurance, start with a a run walk combination three times a week. Start with one mile, the first week and run for one block, walk for one block. We like to call it the mailbox to mailbox fitness plan.  Alternate between a run/walk.  Go at a comfortable pace, you can learn to speed up a little later in your training. The next week add an extra half a mile to your total workout distance until you’ve reached a total of 3.1 miles, a 5K.

Add a half a mile each week
Add a half a mile each week to your workout until your reach 5K, 3.1 miles. By week 3, try to do more running than walking half the distance. By week 5, your should be able to run 3 miles total.  training is 5 weeks.You should be on your way to running a 5K before you know it.

Lace up, and the Frothingham Park staff are looking forward to seeing you in the  next 5K race in Easton.

 


TOP 7 THINGS TO DO IN THE PARK THIS WEEK

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What better way to spend a warm summer day than visiting Frothingham Park and participating in some of these suggestesd activities. Bring the kids along for some fun games, or opt come solo and enjoy a relaxing time at the park.

#1 TEAM GAMES
Instead of participating in your typical game at Frothingham Park such as basketball or tennis, why not try a new activity such as ultimate Frizbee, or an old style dodge ball game. Grab your kids, your neighbors or friends for a decent size group to make the game more enjoyable. Review the rules and begin the fun.  Be sure to bring lots of cold refreshments for the teams.

#2 HAVE AN OLD-FASHIONED PICNIC
Picnics never run out of style. Pack some sandwiches, refreshments and a blanket and head to the park for a fun time with family and friends.

#3 ENTERTAIN THE KIDS WITH A TREASURE HUNT
Set out some clues around the park and have the kids find them leading to the big prize.  It is a great way to keep the kids entertained and engaged. This activity can be done before or after a picnic lunch to add to a fun-filled park day.

#4 RELIVE YOUR CHILDHOOD GAMES WITH YOUR ADULT FRIENDS
Relive your childhood and participate in an old game you played at birthdays when you were a kid. If capture the flag, tag, or hide and seek come to mind, why not play them for a goofy, fun hilarious time. They are sure to trigger nostalgic memories and lots of laughs.

#5 FLY A KITE
On a breezy day, head to the park with a kite and have the kids enjoy flying it. Take some nice pictures. If you don’t currently own one, head to a local toy store, pick a ready made one or one to make at home before heading out.

#6 WRITE AN OLD-FASHIONED LETTER
When was the last time you wrote a hand-writen letter?  Why not head to the park and write in your journal or draft a nice letter to a family member or friend you have not been in touch with for a while. You will be surprised by the enjoyment you will experience in remembering the pre-computer ways of communicating.

#7 DO A BOOT CAMP WORKOUT
Take your workout outside and run up and down the bleachers, do tricep dips and push ups using a park bench. Or for a lighter workout, practice yoga or Tai Chi

*The above ideas were inspired by the Independent magazine, UK.