Weekly Newsletter 5K Challenge Race 2018 HCC

2018 HCC 5K Challenge Race Weekly Newsletter

No matter your goal for this year's HCC 5K Challenge Race, our weekly newsletter can help you reach the finish line!

Race Day:

Sunday, October 14 8:30 a.m. Race Prep 9:00 a.m. Race Start "Celebration Village"

HCC Quad

Week 4 Training:

Monday, September 10 5:30 p.m. HCC Campus Wednesday, September 12 5:30 p.m. Corporate Office Properties Trust (COPT) Please park in the garage located at 6715 Columbia Gateway (Park on the 3rd floor)

Monday Training Please meet in the quad outside of Starbucks

(see star on map below).

Walk for your health!

Courtesy of race sponsor Kaiser Permanente

If you're thinking about starting a fitness routine, walking is a great way to start. It's easy, free, and can be done anywhere, anytime, alone or with friends. Best of all, it can boost your health. Walking briskly:

is good for your heart, muscles, and bones burns almost as many calories as running at a moderate pace is gentle on your joints

Click here for tips on starting a walking routine!

How to eat healthy when you have no time!

Courtesy of race sponsor Howard County General Hospital

Eating out doesn't mean you have to sacrifice your health. Use these helpful strategies to stay on track when you're on the go:

Heathy restaurant options-Many restaurants now offer lighter fare on their menus, often with calorie counts.

Convenient Home-Cooked Meal Kits-No time for meal planning and shopping? Try meal box subscriptions for convenient home-cooked meals delivered to your doorstep.

Click here for more tips on how to make smart choices at restaurants, fast-food joints and at home.

Student Success Story: Stacie

With the Pathway Scholarship, Stacie pursued her dream of becoming a pediatric nurse and helping kids around the world! Learn more of Stacie's story.

Couch to 5K Training Schedule

Each week you will have three workouts to

complete to get you ready for the HCC 5K Challenge Race!

Week 4

Workout 1: Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Workout 2: Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Workout 3: Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Dynamic stretches: - shoulder shrugs (up/down, forward/back) - arm circles (front/back) - lateral side bends - standing leg swings (front/back, side/side) - ankle circles (left/right)

Strength training: - jump jacks (20) or high knee jog (20 each side) - push-ups (10) - planks (30 seconds) - squats (15) - lunges (10 each side, do not allow knee to go past toes) - weighted carry (use a medicine ball or dumbbell from 5-10 pounds)

Important things to remember: - follow running program 3 days a week (Mon/Wed/Fri or Tues/Thurs/Sat) - incorporate strength training 2-3 days a week, opposite of running days - always start with dynamic stretches and the recommended warm-up to

prepare your muscles for a workout - adding hills to your routine will be greatly beneficial in increasing your

strength and endurance

September 17 Newsletter: Week 5 of your Couch to 5K training plan!

Thank you to PANDORA for supporting the Couch to 5K weekly training!

Join us for training on Mondays and Wednesday and enter to win

Pandora Jewelry! Three winners will be selected at each training.

Shop PANDORA Jewelry!

SPECIAL TRAINING OPPORTUNITIES

Need more assistance with your Couch to 5K training?

Columbia Association is hosting BASIC TRAINING three times per week (M,W,F) at Columbia Gym. The training will focus on many exercises and movements needed

for the HCC 5K Challenge Race obstacles! Learn more here!

Columbia Gym is located at 6151 Day Long Ln, Clarksville, MD 21029

CHALLENGE RACE RUNNING CLUB

Join HCC 5K Challenge Race Running Club and track your miles with Strava.

Strava turns every iPhone and Android into a sophisticated running and cycling computer (which works with your GPS watches and head units, too). Start Strava before an activity and you can track your favorite performance stats, and afterwards, dive deep into your data. Strava, the #1 app for runners and cyclist.

Log in to Strava and Join the Running Club!

SPONSORS CORNER

Did you know Pivot Physical Therapy earned the Outstanding Facility Award for Extraordinary Dedication and Service to Physical Therapy Clinical Education by Carolina

Clinical Educational Consortium?

Find out more here!

Did you know COKE LIFETMis now available in the U.S. nationwide? COKE LIFETM is the Coca-Cola company's first cola sweetened with cane sugar and stevia leaf extract and it has 35% fewer calories than leading colas.

To learn more click here!

Did you know KCI was recently featured as the 22nd top electrical design firm in 2018 by EC&M?

Read more here!

THANK YOU TO OUR 2018 SPONSORS

Presenting

CHAMPION

Apple Ford Lincoln Corporate Office Properties Trust

Harkins Builders

CHALLENGER

Allen & Shariff Corporation BB&T

Coca-Cola Design Collective

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