Time to Shape Up

When was the last time you trained for something?

This year, commit to train for the Run For Education April 10. Get the family involved and train with a purpose to help Benicia schools at this event sponsored by the Benicia Education Foundation. Whether this is your first time or you’re a seasoned 5K/10K runner, you have a coach in your corner. Check Benicia Patch for weekly strategies to walk/run your first event or post a Personal Record (runner talk for your best time).  

This week’s goal – measure your fitness.  Whether you are a regular at the gym or haven't been exercising consistently, it's useful to know your level of fitness before you take off.  If you have health problems, are older than 35 or have been sedentary for years, check with your physician before beginning an exercise program.

After you've got the go-ahead, take a trip to Benicia State Park to bench mark your level of fitness. The park has a paved and marked path along the Carquinez Strait.  The distance of the trail from the parking lot at Military West and West  K Street to the end and back is 4.8 miles. The park offers a dirt trail next to most of the paved path if you want less impact.

If you don’t exercise consistently, train to walk the 5K. Walkers, start by determining how fast you can walk a mile. If you work out regularly – three-plus times a week for 30 minutes or more, you can start with a run/walk.  Run/walkers, start with a one-mile run/walk to determine your pace. We recommend a ratio of 1:1 – run:walk — to start. If you are a runner, determine your pace by running 1.5 miles at race pace. 

Start with a 10-minute warmup and end with a five-minute cool-down. Stretch after you have completed your workout. Repeat the bench mark test every two weeks to track fitness gains and increase motivation.

Now that you’ve committed to train and tested your fitness level, take the next step and register for the Run for Education. Don’t delay. Early bird registration ends Monday.