Image via Wikipedia

Proper hydration for running is essential, but do you need to consume a sports drink such as Gatorade  or is plain water sufficient?  Good question.  The rule of thumb is, if you are running 90 minutes or more at a time, you may want to drink a sports drink to replace electrolytes, otherwise, plain water is what you need.  Most sports drinks are high in sugar–adding unneeded calories and carbs to your diet.  Want an all natural sports drink?   Take 8oz. of water, add 2 tablespoons of lemon juice and a pinch of salt.  Mix, enjoy.  (The amount of potassium in 2 tablespoons of lemon juice almost exactly equals the amount of potassium in an 8oz. sports drink.)  You can flavor this concoction, being careful not to add to much sugar!

The warm up and cool down should not be optional in your running routine.

Here’s why. Cold muscles are at the highest risk for injury. By increasing the temperature of your muscles, they will be more flexible and have an increased range of motion. Warming up can loosen your muscles and soft tissue as much as 20 percent! After your run, the cool down allows blood to continue flowing through your muscles (and into your brain), working its way more slowly from a high level of exertion to its normal resting condition.

These two simple additions to your work out can help lessen (maybe even prevent) soreness and injuries.

For our next fitness tip, let’s talk about stretching. The gist of stretching can be summed up this way:

1. Warm up first
2. Do a walk or slow jog for 5-10 minutes
3. Then stretch
4. Then run

Here are the details of the Do’s and Do Nots of Stretching:

Do…

• warm up thoroughly first
• ease into a stretching routine
• pay attention to your breathing (take deep belly breaths)
• make stretching a habit
• relax
• listen to your body

Do Not…

• hold your breath
• bounce
• force a stretch
• hold painful stretches
• stretch injured muscles
• hurry through your routine

Image by kharied via Flickr

The race is only 9 weeks away!  Now is the time to start getting into shape–particularly if your winter exercise was picking up the TV remote!

Anyone in reasonably good physical condition, can start a running or walking program.

The trick is to start small.  You can’t go from zero to three miles in a week!  So your challenge for this week is to map out a one mile course.  Wear your watch and warm up with a  5 minute walk, then run for 2 minutes, walk for 2, run for 2, etc. until you have completed the mile.  Do this for 3 days alternating with rest days or cross training, and ending with a 60 minute run/walk on the weekend.

You can do it!

This is a performance not to be missed! For a taste of what’s in store, check out the videos. Remember that entrance to the Party on the Playground is included with your race registration, so go to the Registration page and register today!

What? You never heard of Doc Possum? Well, climb out of your pouch and check out these videos! Remember, entrance to the Party on the Playground is included with your race registration, so make sure you go to the Registration page and register today!
 

 

The event staff is keeping a close eye on the weather. If it’s just raining the one mile and 5K events will still take place. If there are thunderstorms we will cancel the run/walk events, but will still have lots of fun indoors with Doc Possum, great food, and inflatables!

Live Music by Doc Possum!

If you haven’t heard Doc Possum perform, you need to come out to the party on the playground! From “Cheese Man” to his own rocking version of the “ABC Song,” Doc Possum will keep the kids (and you) dancing. And if you have heard Doc Possum before, then you know this is a treat not to be missed!

See you at the party!