Run For Good Health
By TRACEY BISHER CULLEN
For Smart
Running is a great form of exercise, and York Hospital knows it. That’s why they sponsor a running series — to get residents of local communities involved in running/jogging as a means of improving their health through increased physical activity.
The 2007 York Hospital Running Series is an affiliation of six races. Each race is broken into 13 age groups from 14 and under up to 70 and over. Awards will be given to anyone who completes five of six races. There are also awards for the top male and female finishers in 13 age groups for the featured races.
This year, all money raised by the series will benefit the Healthy Community Pharmacy.
YORK HOSPITAL RUNNING SERIES:
• York Habitat for Humanity’s 4th Annual 5K Run/Walk — May 12
• Double Creek Half Marathon and 5K — June 16
• East Berlin 5K — July 7
• Bon-Ton 5 Miler — July 22
• Shelley Miaki Memorial 5K — Aug. 18
• York Rail Trail 10 Miler — Aug. 25
• York White Rose — Nov. 10
For more information, go to www.yhrunningseries.com
MORE UPCOMING RACES:
May 12
• 5th Annual Miles for Moms, Lancaster, 8:30 a.m., www.momshouselancaster.org.
May 19
• 8th Annual Rabbit Run 5K, 8 a.m., Southern Branch YMCA. For details, contact Carolyn Cook, 235-0446 ext. 26.
June 2
• 11th Dollars for Scholars 5K, 9 a.m., Northeastern High School, Manchester Township.
For details, contact Wendy Griffith, 266-3250 or griffithw@nesd.k12.pa.us.
• 16th Run for Sight 5K, 9 a.m., Naylor’s Vineyard, Stewartstown. For details, contact Don Scarborough, 993-6942 or 993-6846.
June 9
• Memorial Hospital Auxiliary Ladies’ 5K, 9 a.m., York. For details, contact Krista Darr,
741-4784 or ksdarr@comcast.net.
Aug. 5
• 24th Market Street Mile, 6 p.m., York. For details, contact Karen Ruppert, 843-7884
or 292-5622 or kruppert@yorkcoymca.org.
TIPS FOR TRAINING FOR A MARTHON
• Alternate hard days with easy days: If you need to adjust the training schedule because of travel, time conflicts at home or work, or weather problems, remember to follow an easy day/hard day pattern. Don’t run hard two days consecutively to compensate for lost training.
• Train for hills: Regular runs on hilly terrain are an important component to building strength and stamina — especially if the marathon you plan to do includes hills.
• Get enough sleep: Consistent quality sleep (seven hours minimum a night for most people) is vital to recover from workouts.
• Tend to injuries: Don’t run with an injury. If you sense the onset of one, rest or cross-train for one to three days to see if the injury symptoms subside. If they do, resume gentle running. If they don’t, see a doctor.
• Step lively: Never train in worn-out shoes. Quality running shoes last for a maximum of 500 miles or less before their support systems break down. Carefully gauge the condition of your shoes against the number of miles you’ve run in them. When you begin to feel regular flare-ups of knee, shin, foot or hip discomfort, it’s probably time for new shoes.
• Shop wisely: The best place to shop for shoes is a retail store that specializes in running shoes. In a specialty running store, you will be waited on by runners (no doubt more experienced than you) who’ve been trained in running mechanics and schooled in running-shoe technologies. They’ll help you find the pair of shoes most compatible with your running style.
• Follow the path: Follow marathon training schedules as best you can. They work, but listen to your body and be smart and flexible in making training decisions.
• Get social: Marathon training can be either a solitary or social experience. Experts recommend making it social. Training with a compatible partner, or as part of a group of runners with compatible goals, can provide support, motivation, humor, structure, information exchange and sometimes professional coaching.
• Dress accordingly: Keep abreast of local weather forecasts and dress appropriately.
• Eat to perform: It’s essential that you plan to drink water or sports drinks for runs exceeding an hour, and plan to eat (energy bars, energy gels, fruit, bagels or sugary snacks) during training runs 90 minutes or longer. Just as important is to be well-hydrated and fed before you start any run. Of course, you’ll also want to keep well-fueled during the marathon.
— JOSEPH MALDONADO
Source: www.runnersworld.com
YORK ROAD RUNNERS CLUB If you think you’d like to try running but just can’t seem to get motivated on your own, maybe it’s time to join a group. The York Road Runners Club, which boasts nearly 400 members in the area, meets several times a week for group training runs. Don’t worry if you’re just starting out; the club accepts members of all skill levels. It also sponsors and supports more than 20 races and events throughout the year. Membership costs $10 per year for an individual, $6 for students and $12 for families. For details on the club, contact Bobbi Kehr at 741-2117, e-mail rattie60@comcast.com or visit www.yorkroadrunners.com.
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