Get Fit/Stay Fit Virtual 5K : Neighborhood : MidlandsConnect.com


If you’re ready to get moving, sign up for the Get Fit/Stay Fit Virutal 5k, brought to you by Lexington Medical Center Health Directions and WACH FOX! As a partcipant in the program you can: • Receive weekly training updates, • Watch weekly educational segments on WACH FOX News Good Day (Wednesdays at 7:50 a.m.), • Opt-in to receive text message tips (to opt-in, text "RUN" to 30364), and • Qualify to win great prizes, including cash and gift certificates from Strictly Running, Handpicked, Mr. Friendly's, Solstice Kitchen and Wine Bar, Fusion and more! Over the eight-week period, you'll train to walk or run the virtual 5k race any way you choose – outside, on a treadmill, etc. The eight-week training program starts October 12 and runs through December 4. RACE DAY is Saturday, December 5, 2009. Registration is FREE and registration is open until Friday, December 4.
Weekly Tips:
Week Eight: Race Day Tips. Get tips for completing the 5K at home, on a treadmill or in a live race. [Race day tips...] Week Seven: Excuse Busters. It's Thanksgiving, yes. But that doesn't give you a reason to slack off on your training. We have some tips to help you get in some exercise, even when you don't think you have time for it. [Excuse Busters...] Week Six: Skills and Drills. DON'T FORGET TO CHALLENGE YOURSELF! Add drills to your eight-week training program like intervals, stair sprints and hills Remember: Cross-training is important [More information on drills...] Week Five: Routes. Where can I run or walk in Columbia? Congaree National Forest, University of South Carolina track, Harbison Forest, Three Rivers Greenway [More information on listed routes...] Week Four: Optimal Nutrition. Eat a balanced diet every day. Remember to hydrate! [Click to learn more about the tips above...] Week Three: Preventing Injuries. Remember to warm up, stretch and cool down. Don't try to do too much too soon. It's OK to rest. Common injuries include shin splints, bursitis, tendonitis and plantar fasciitis. [Click to learn more about the tips above, provided by Lexington Medical Center...] Week Two: Proper Attire and Footwear. The right pair of shoes can work miracles, but there are several rules of thumb to follow when selecting the right pair of athletic shoes: function, construction, fit and lifespan. Hot-weather clothing versus cold-weather clothing. What gives? WEAR SUNSCREEN regardless of season. [Click for more on proper footwear and attire provided by Lexington Medical Center...] Week One: Getting Started. Use the free fitness test from Strictly Running to assess your fitness level. Choose a Strictly Running training program: from the couch (beginner), for the walker (intermediate) or for the jogger (advanced). [More tips here provided by Lexington Medical Center...]
In order to be eligible for participation and/or to win prizes, we MUST have both a registration AND consent form on file. Please fill out the online form below, or download and print the .pdfs and fax to (803) 212-7270, Attn: Get Fit/Stay Fit Virtual 5k. Registration form Consent and Release form