Tips for Running a 5k Event

Basic Exercises for Runners pic
Basic Exercises for Runners
Image: running.competitor.com

A resident of North Grafton, Massachusetts, Paul Andrew specializes in economic and trade policy. Outside of his career, Paul Andrew enjoys participating in 5k runs in both North Grafton and the United Kingdom.

One of the most popular distance events for beginning runners, the 5k run still requires preparation and training. To avoid injury and to get ready for the demands of running, it is important to warm up properly. For example, focus on the core muscles of your abdomen and legs to maintain the correct running posture. One key exercise, a lateral lunge, starts with your feet planted wider than your shoulders. Then, shift your body over your right foot and keep your left leg straight. Alternate sides 10 times.

Next, choose a training schedule that matches your fitness level. Beginning runners should work up to running a full 5 kilometers at a time over the course of eight weeks. In the first week, run until you become tired, and then walk for a total of 5 kilometers on Monday and Wednesday. On Tuesday, Thursday, and Saturday, run for 1.5 kilometers. Then, rest on Friday and walk for 30 minutes on Sunday. Gradually increase the time and distance spent running until you can run at least 2 kilometers at a time. More experienced runners may begin the program at longer distances and times per day.

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Paul Andrew – North Grafton Runner

Worcester Firefighters 6K pic
Worcester Firefighters 6K
Image: wfd6k.com

Paul Andrew, North Grafton-based writer, loves running and enjoys participating in charity runs and races. Paul Andrew recently ran in the annual Worcester Firefighters 6K.

The Worcester Firefighters 6K, or WFD6K, is part of the Tour de Worcester, a trio of charity runs in the Worcester, Massachusetts, area. The WFD6K road race came about after the loss of six Worcester firefighters in a 1999 fire. Initially, the race raised funds for the completion of a memorial in honor of the fallen firefighters. In more recent years, all proceeds have been given to local charities.

The WFD6K has raised more than $500,000 for charity over the last 16 years. Most of these funds go to three very special charities. One of these is NEADS, an organization that trains service dogs for veterans and people with disabilities. Another is the Genesis Club, which provides resources and assistance to people with mental disabilities. The race also donates to the volunteer farming program Community Harvest.

The 2016 Worcester Firefighters 6K will be held Sunday, June 12. The event begins at Institute Park at 11:30 a.m.